Ayyukan motsa jiki
5K 0 03/01/2017 (bita ta karshe: 04/06/2019)
Motsa jiki na Burpee, wanda sananne ne a cikin CrossFit, yana da bambance-bambance daban-daban, kowannensu yana ƙunshe da yin motsi da yawa na ƙarfi lokaci guda a cikin gajeren lokaci. Mafi wahalar wannan jerin ana ɗaukarsa azaman burgee tare da ƙarfi akan zobba. Yana buƙatar daga ɗan wasa ba ƙarfin ƙarfin jiki kawai ba, har ma da kasancewar horo na fasaha mai tsanani. Godiya ga wannan aikin, dan wasan na iya buga kusan dukkan tsokoki a jiki.
Idan kun haɗa da burpees akai-akai tare da ƙarfi akan zobba a cikin shirinku na horo, ba za ku iya ƙarfafa tsokoki duka jikin ku sosai ba, har ma ku inganta matakin sassauƙa, daidaitawar motsin jiki. Hakanan, a cikin darasi daya, zaku ciyar da adadin karin adadin kuzari.
Lura cewa motsa jiki ya dace da ƙwararrun athletesan wasa kaɗai, kuma masu farawa suna buƙatar yin burpees da tilasta bugun zoben a madadin.
Fasahar motsa jiki
Burpee tare da fitowar wuta a kan zobban yana buƙatar ɗan wasan ya sami cikakken jerin abubuwan motsi:
- Positionauki wuri farawa - tsaya a gaban zobba. To, ɗauki matsayin kwance tare da hannayenka kafada-faɗi dabam.
- Matsi daga bene cikin sauri.
- Aga jikin sannan kuma tsalle kan zobban.
- Tare da taimakon lilo, yin fita tare da hannaye biyu a kan zobba.
- Yi tsalle daga aikin, sannan sake ɗaukar matsayin da zai iya faruwa.
- Maimaita burpee yana fita zuwa zobba.
Adadin saiti da maimaitawa a kowane yanayi na mutum ne. Idan kun yi turawa ba tare da matsala ba, kuma kuna da matsala tare da abin da ke kan zobban, to yakamata ku fara aiki kan fita da hannu biyu.
Don inganta ƙarfin ku a cikin wannan darasi, dole ne a ɗaga kai tsaye, tare da yin abubuwa daban-daban na motsa jiki a kan sandar kwance da sandunan layi ɗaya.
Hadin gwiwar motsa jiki
Yawancin shirye-shiryen horarwa suna da nau'ikan burpees a cikin tsarin su. Athleteswararrun athletesan wasa da suka fi gogewa suna ƙoƙari su haɗa shi da ayyukan zobe.
Mun kawo muku ɗayan ɗayan rukunin gidaje masu ɗauke da burpees tare da samun damar zobe.
| Suna mai rikitarwa | CHIPPER WOD # 2 |
| Aiki: | kammala a cikin mafi karancin lokaci |
| Adadin: | 1 zagaye |
| Darasi: |
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Don irin wannan hadadden, zai isa ya wuce ta da'ira 1 na horon da aka bada shawarar. Yin amfani da sauƙin motsa jiki yayin horo, don samun sakamakon da ake buƙata a darasi ɗaya, yana da kyau a yi da'ira 3-4. Adadin maimaitawa ya kamata ya zama mafi yawa a kowane saiti. Idan ya kasance da wahalar haɗuwa da burpees da cirewa a kan zoben, yi waɗannan abubuwa guda biyu tare da ɗan hutu. Ba kwa buƙatar hutawa tsakanin reps.
