Ayyukan motsa jiki
7K 0 27.02.2017 (bita ta ƙarshe: 06.04.2019)
Burpee yana ɗaya daga cikin manyan atisaye a cikin ƙarfin ƙarfin aiki. Akwai bambanci da yawa na aiwatarwar ta. Sigar burpee tare da samun dama zuwa sandar kwance shine ɗayan mawuyacin motsi a cikin CrossFit. Amfani da shi yayin aiwatar da aikinku, zaku iya bugun tsokar jikin duka, amma babban jigon yayin aiki har yanzu yana faɗuwa a baya. Motsa jiki ya dace da ƙwararrun athletesan wasa kaɗai, don masu farawa ya fi kyau a yi sauƙin fasalin burpee da jan-layi a madadin.
Fasahar motsa jiki
Burpee tare da samun damar zuwa sandar kwance aikin motsa jiki ne mai wahala. Yana buƙatar takamaiman ƙwarewar fasaha daga ɗan wasa. Yayin aiwatar da shi, duk manyan tsokoki na jiki suna da hannu. Domin aikin motsa jiki ya zama mai tasiri ba mai tayar da hankali ba, dole ne ayi shi kawai tare da ingantaccen fasaha, mai lafazi da madaidaicin fadada.
Hanyar ita ce kamar haka:
- Tsaya a gaban sandar kwance. Positionauki matsayi kwance, hannaye kafada-faɗi dabam.
- Matsi daga bene cikin sauri.
- Raaga jikin sannan kuma tsalle kan giciye.
- Tare da taimakon lilo, yi hanyar fita hannu biyu.
- Yi tsalle daga aikin, sannan komawa zuwa yanayin da ake ciki.
- Maimaita burpee akan sandar.
Yi dukkan motsi a cikin tsari daidai. Yawan saiti da wakilai na mutum ne. Za'a iya yin motsa jiki sau da yawa sosai. Idan kun yi turawa ba tare da matsala ba, kuma akwai matsaloli tare da abun akan sandar kwance, to yakamata kuyi aiki akan fita akan hannu biyu.
Don inganta alamun ku a cikin wannan darasi, dole ne a ɗaga kai tsaye, tare da yin abubuwa daban-daban na motsa jiki a kan sandar kwance.
Trainingungiyoyin horarwa na Crossfit
Tunda wannan aikin kawai ya dace da ƙwararru, saitin azuzuwan zai zama da wahala kamar haka. Akwai shirye-shiryen horo iri daban-daban.
Complexungiyar horo ya kamata ta ƙunshi motsa jiki mai ƙarfi. Ga masu ƙwarewa, atisaye a cikin latsawa tare da kayan wasanni a hannayensu, burpies tare da isa ga sandar kwance, da tsalle sama da akwatin zai zama manyan hanyoyi don ɗora tsokoki da kyau.
| Motsa jiki | Aiki |
| Don ƙarfi | A cikin darasi ɗaya, dole ne ba kawai yin burge tare da samun sandar kwance ba, amma kuma aiki tare da kayan wasanni masu nauyi. Yi barbell da dumbbell aiki. Wannan na iya zama matattarar benci ko kashewar barbell. |
| Akan taimako | Complexungiyar horo ya kamata ta ƙunshi motsa jiki mai ƙarfi. Ga masu ƙwarewa, atisaye a cikin latsawa tare da kayan wasanni a hannayensu, burpies tare da damar zuwa sandar kwance da tsallake akwatin zai zama kyawawan hanyoyi don ɗora tsokoki da kyau. |
Ga 'yan wasa masu farawa, zai fi kyau ayi aikin daidaitaccen aikin, da kuma analog ɗinsa tare da dumbbells. A yayin da kuke motsa jiki a kai a kai, kuna iya ƙona kitse mai yawa, haɓaka ƙarfin ku da ƙarfin fashewar abubuwa.
