Ayyukan motsa jiki
5K 0 03/02/2017 (bita ta karshe: 04/04/2019)
Chest To Bar Pull-up yana ɗayan ɗayan abubuwan asali a cikin tsarin ƙarfin aikin horo. Ya yi kama da na jan-layi na yau da kullun saboda dole ne ku sami ƙarfin hannu sosai don yin aikin. Babban bambanci shine cewa dole ne a aiwatar da motsi da sauri, da lilo. Sabili da haka, ɗan wasan na iya fitar da tsokoki na jiki yadda yakamata.
© Makatserchyk - stock.adobe.com
Fasahar motsa jiki
Jan kirji har zuwa sandar motsa jiki ne mai matukar tasiri. Don iyakar sakamakon horo, dole ne a yi aiki da sauri sosai cikin sauri. Dabarar yin motsa jiki tana jan kirji zuwa mashaya (Chest To Bar Pull-up) kamar haka:
- Tsalle kan sandar. Kamun ya zama ba shi da fadi sosai, dan kadan ya fi fadin kafada.
- Riƙe gangar jikinka madaidaiciya, tare da juya ƙafafunka da dukkan jikinka, yi motsi da kirjin kirji har zuwa sandar.
- Yi kamar yadda yawa reps-wuri.
Duk da cewa abin da aka sa a gaba a kan tsokoki na baya da triceps bai kai na wadanda ake zanawa na yau da kullun ba, wannan motsa jiki yana tattare da gabobi da jijiyoyin dan wasan, don haka shimfida sosai kafin horo don kar ya cutar da su.
Tunda ana ɗaukar CrossFit a matsayin babban nau'in horo, to wannan nau'in jan hankali ana ɗaukar shi mafi dacewa. Godiya ga takamaiman motsi na motsa jiki, dan wasan na iya yin maimaitaccen sauri da sauri. A cikin wasannin gasa na kasa da kasa, yawancin 'yan wasa suna jan kansu ta wannan hanyar.
Duk da abubuwa masu fa'ida da yawa, Kada 'yan wasa masu farawa su aiwatar da Chest To Bar Pull-up wanda har yanzu basu san yadda ake hawa sama ba cikin tsari. Wannan na iya yin barazanar mafari tare da rauni.
Complexungiyoyin horo
Mun kawo muku hankali da yawa hadaddun kayan aiki masu dauke da dauke kirji zuwa sandar.
| Suna mai rikitarwa | Nau'in motsa jiki | Yawan zagaye |
| Creole | 3 zama-sama 7 bugun kirji zuwa mashaya | 10 zagaye |
| Yaƙi tafi jiki | Burpee Janyo kirji zuwa sandar Turawa Squats Zauna-up latsa | 3 zagaye na minti 1 |
Don haɓaka ƙarfin ku a cikin cirewa, dole ne kuyi aiki akan ƙwayoyin baya. Yi kwalliyar kwalliya da dumbbell da yawa a cikin zaman guda, kamar su tsalle biyu da ɗimbin benci, na iya gina ɗumbin wurare masu tsoka da kyau, tare da haɓaka ƙarfi da haɓaka rashin kwanciyar hankali.
