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Ayyukan motsa jiki

5K 0 02/28/2017 (bita ta karshe: 04/05/2019)

Carryingaukar Kettlebell babban motsa jiki ne wanda ake ɗauka ɗayan manyan abubuwan haɓaka horo na ƙarfin aiki. Tabbas wannan aikin ba don masu farawa bane, tunda motsi yana buƙatar ƙwarewar jiki ta musamman. Lokacin aiwatar da rahoto, ɗan wasa, ban da nauyi, yana iya amfani da sauran kayan wasanni: ƙwanƙwasa ko dumbbells.

Ta hanyar motsa jiki masu ƙarfi waɗanda suka haɗa da wannan aikin, zaku sami damar gina tsokoki a cikin jikinku duka. Baya da hannaye sun fi shiga cikin aikin. Wannan aikin yana da wahala sosai, saboda haka dumama tsokoki da haɗin gwiwa sosai kafin aji. Don dumama, zaku iya yin ɗamara. Don kauce wa raunin da ba na jin daɗi lokacin ɗaukar nauyi ko ƙwanƙwasawa, yana da mahimmanci a yi duk abubuwan fasaha, koda ba tare da ɗan kuskure ba.

Fasahar motsa jiki

An shawarci 'yan wasa masu son yin amfani da kayan kwalliya marasa nauyi. Sai kawai bayan kun koyi yadda ake yin motsa jiki ta hanyar fasaha daidai, zaku iya fara aiki tare da manyan nauyi. Akwai rahoto iri daban-daban (ya dogara da abin da ake amfani da kayan wasanni). Zaɓuɓɓukan zaɓi na yau da kullun shine bayarwa tare da ƙwanƙwasa da ƙwanƙwasa, bisa ga ƙa'idar da ake aiwatar da duk sauran nau'ikan motsa jiki. Dabarar aiwatar da ita kamar haka:

1. Aga sandar a kafada. Da hannun dama, matse shi sama.
   
2. Ba tare da canza matsayin hannayenku ba, zauna a bayan murfin. Madaidaiciya jikinka.
3. Tare da motsi mai ban tsoro, jefa kettlebell akan kafada.
4. Miƙe hannunka na hagu bisa kanka. Dukansu kayan wasanni dole ne su kasance a saman.
   
5. Rage kayan aikin wasaru a lokaci guda. Duk motsi dole ne ayi su cikin nutsuwa.

Yana da mahimmanci cewa hannayen ku kada su shakata na dakika yayin bayarwa, in ba haka ba ba za a iya kauce wa rauni ba.

Mafi yawan lokuta 'yan wasa zasuyi aikin mafi aminci. Don yin wannan, ɗauki nauyi biyu kuma, bisa ga makircin da aka bayyana a sama, a madadin ɗaga su sama da kanku. Ana iya yin wannan tare da jerk da kuma motsawar motsi. Kada ku ɗauki kayan wasanni masu nauyi tun daga farkon horo. Ko da kana da kwarewar horo da yawa, kar a fara aiki da manyan nauyi nan da nan. Isarwa yana buƙatar ƙwarewar haɗin kai na musamman daga ɗan wasa.

Rikodin ƙarfi a cikin wannan aikin na Estonian Georg Lurich ne. A lokaci guda ya ɗaga wani ƙulli wanda nauyin sa ya kai kilogiram 105, kazalika da nauyin kilogram 32.

Hadin gwiwar motsa jiki

Yi dumi sosai kafin a motsa jiki. Yana da matukar damuwa, don haka yi aiki a ƙarƙashin kulawar ƙwararren mai ba da shawara ko kuma aƙalla abokin tarayya wanda zai iya shinge. Duk abubuwan da aka gudanar a cikin rahoton suna da rikitarwa na fasaha.

Domin yayyafa dukkan kungiyoyin tsoka, zai wadatar muku don gudanar da rahoto kawai daga ƙarfin ƙarfin yayin horo. Wannan aikin ya kamata ya zama na farko a cikin shirin horo, saboda yana buƙatar iyakar ƙarfi da natsuwa. Kuna iya haɗa shi cikin kowane motsa jiki na CrossFit tare da wasan motsa jiki da motsa jiki na motsa jiki. Hakanan zaka iya amfani da hadaddun mai zuwa:

Ka tuna kiyaye hannayenka a kowane lokaci don kar ka rasa aikin kuma kada ka lalata kanka ko wasu sassan jikinka.

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