Shvung kettlebell latsa

Ayyukan motsa jiki

9K 0 12.02.2017 (bita ta ƙarshe: 21.04.2019)

Matsayi mai motsa jiki yana motsa jiki mai ƙarfi, wanda yake ɗaga kwalliyar kwalliya a saman kai tare da ɗan matsewa a ɓangaren sama na girman. Ana iya yin shi da nauyi ɗaya ko biyu. Aiki tare da buta a maimakon abin gogewa, muna amfani da adadi mai yawa na karfafa tsokoki, kuma aikin ya fi rikitarwa - kusan duk manyan kungiyoyin tsoka na jikinmu an loda su. Dabarar turawa ta turawa tare da barbell kuma tare da murfin kwalliya yayi kama sosai, amma ba za ku iya yin ba tare da wasu fasaloli ba - wannan zai zama labarinmu.

Hakanan zamuyi la'akari da:

1. Menene fa'idojin matse matsin lamba;
2. Yadda ake yin aikin latsa nauyi daidai;
3. Complexungiyoyin Crossfit masu ɗauke da wannan aikin.

Amfanin motsa jiki

Menene fa'idar yin kwalliyar kwalliyar kwalliya? Motsa jiki yana haɓaka ƙarfin dukkan manyan tsokoki na ɗan wasa, sabili da haka ana yin sa sau da yawa cikin salon ƙarfi (don ƙananan maimaitawa). Koyaya, babu wanda ya hana ku ɗaukar ƙananan nauyi kuma kuyi ƙarin maimaitawa, wanda shine mafi kyawun dacewa don wasan motsa jiki.

Babban kungiyoyin tsoka masu aiki sune quadriceps, hamstrings, glutes, deltoids, and triceps. Wajibi ne don samun isasshen matakin miƙawa a cikin su don yin aikin motsa jiki ta hanyar fasaha daidai, ba tare da fuskantar rashin jin daɗi a cikin tsokoki, haɗin gwiwa da jijiyoyi ba.

Fasahar motsa jiki

Za a iya yin ɗamarar ƙwanƙwan ƙwanƙwasa tare da ɗayan kwalliya ɗaya ko biyu, bi da bi, dabarun waɗannan nau'ikan nau'ikan zai zama daban.

Tare da nauyi 1

Bari mu fara da murfin bututun ƙarfe ɗaya:

1. Takeauki matsayin farawa: ƙafafu sun fi faɗaɗa kafaɗu kaɗan, yatsun suna juyawa zuwa tarnaƙi, baya ya miƙe, an kwantar da ƙugu baya kaɗan.
2. Auki nauyi daga filin da hannu ɗaya, riƙe jiki a daidai matsayin. Matsayi da kanka don kada nauyin ya fi ka nauyi a gefensa, kasan kashin baya kada a "zagaye" zuwa gefe.
3. Yi dagawar kirji daya. Don yin wannan, kuna buƙatar saita rashin ƙarfi ta ɗan juyawa ƙashin ƙugu da yin fashewar abubuwa zuwa sama, abin da ya rage shi ne "karɓar" nauyin kuma gyara shi. Tare da hannunka na kyauta, zaka iya taimaka wa kanka daidaitawa ta hanyar cire shi zuwa gefe. Kada ku yi ƙoƙari ku jefa ƙyallen kwalliya saboda aikin biceps da gaban goshi - wannan ba kawai damuwa ba ne idan kuna aiki da nauyi mai yawa, amma kuma yana lalata dukkanin masanan ilimin motsi.
   
4. Fara yin shvung. Tushen kowane shvung tsoma ne madaidaiciya kuma mai ƙarfi, saboda kusan dukkanin motsi yana faruwa ne saboda yunƙurin fashewar quadriceps. Yi squats a kusan rabin zangon ka fita daga wannan matsayin da wuri-wuri, yayin da a lokaci guda a matse dinkakku tare da ƙoƙarin kafaɗunku. Thearin girma da ƙyallen kwalliya ya ɗaga, ƙari muke buƙatar matse shi, a cikin santimita 5-10 na ƙarshe an riga an kashe inertia, kuma dole ne kawai mu miƙe hannuwanmu gaba ɗaya saboda ƙoƙari na triceps.
   
5. Sanya kettlebell din a kirjin ka kayi wani wakili.

Tare da nauyin 2

Fasahar benen kettlebell guda biyu:

1. Matsayin farawa daidai yake da na sigar da ta gabata.
2. Dauke nauyi daga bene, kiyaye su daidai da jiki
3. Yi kwalliyar kwalliya. Ana yin motsi ne saboda juyawar ƙananan baya da kuma haɗawa da quadriceps, kamar yadda yake a cikin ɗamarar daɗaɗa ɗaya. Amma a nan kuna buƙatar yin ɗan juyawa a cikin ƙananan baya kuma ku jingina kaɗan kaɗan lokacin da kuka karɓe su, in ba haka ba ba za ku iya ɗaukar tsayayyen matsayi ba.
   
4. Muna zaune muna matsi masu nauyi yayin tsaye. Wannan yanayin ya fi sauki fiye da yadda yake a cikin ɗaki ɗaya, tunda ƙyallen ɗin bai fi mu nauyi ba, kuma jiki ba ya karkatawa zuwa gefen da yake biye da shi. Masana kimiyyar kere-kere iri daya suke a cikin barbell press.
   
5. Asa ƙananan ƙwanƙwasa zuwa kirjin ku kuma maimaita motsi.

Fitungiyoyin Crossfit

A cikin waɗannan hadaddun zaka iya zaɓar ko ayi schwung da nauyi ɗaya ko biyu. Don samun cikakkiyar ci gaban ɗan wasa dangane da ci gaba gaba ɗaya da aiki, ina ba da shawarar sauya waɗannan zaɓuɓɓukan a kowane zaman horo.

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