Tafiyar Manomi

A yau za mu fada muku game da motsa jikin da Manomi yake yi.

Fa'idodi da illolin motsa jiki

Me game fa'idodin motsa jikin manomi? Tsokokin ƙafafu da na 'yan jaridu suna aiki daidai gwargwado, ana rarraba kaya daidai tsakanin tsokoki na jaridu, kwatangwalo, ƙafafu da ƙafafu. A lokaci guda, dukkan rukunin tsoffin da aka lissafa suna aiki a cikin "dunkule" guda ɗaya, suna haɓaka juna da ƙarfafa juna. Bayan tafiyar manomi, yawo na yau da kullun zai zama muku wani abu da ba zai misaltu ba - aƙalla rabin nauyin jikinku ba zai daina ji ba.

Amma inda akwai ƙari akwai minuses. Rashin ƙasa shine haɗarin rauni a cikin kashin baya na lumbar. Yayin tafiya, haɗin gwiwa tsakanin ƙashin ƙugu da kashin baya yana aiki sosai, motsi na juyawa yana faruwa a cikin kashin baya na kashin baya na lumbar. Wannan nau'in motsin juna na kashin baya bashi da amfani kuma an iyakance shi ta hanyar kayan aiki masu karfi na kashin baya. Aukar nauyi a hannunmu, muna ƙara ɗaukar kaya a kan wannan kayan aikin jijiyoyin kuma ƙara haɗarin rauni. Mafitar ita ce a guji tafiya da manomi a lokacin shekarun farko na aikin horarwa na CrossFit, har sai kun sami tushe mai ƙarfi, ko amfani da bel mai ɗaga nauyi. Zaɓin farko ya fi dacewa, tunda belin a kowane hali zai sauƙaƙa wasu nauyin daga tsokoki na ciki, musamman daga tsokoki, da kuma daga ƙoshin kashin baya.

Fasahar motsa jiki

Akwai hanyoyi da yawa don aikin motsawar manomi, wato tare da dumbbells, kettlebells, ko wasu zaɓuɓɓukan nauyi.

Tare da dumbbells

Muna ɗaukar nauyi daga bene.

• Inugu yana lanƙwasa kuma an gyara shi.
• Broughtaƙun kafaɗun an haɗa su.
• Hannun hannu a bakin ruwa.

Ba tare da lanƙwasa ƙananan baya ba, muna lanƙwasa gwiwoyi da haɗin gwiwa, ɗauki dumbbells a hannunmu. Lokacin amfani da dumbbells na nauyi mai nauyi, ana iya amfani da saƙa - wannan zai ba ka damar zuwa nesa, amma ka ɗauke nauyin daga yatsun yatsun kafa. Wani zaɓi don "walƙiya" hannun shine rikitaccen ruɗuwa, lokacin da babban yatsan ya tsaya kan sandar dumbbell, sauran suka rufe shi kuma suka tsayar da shi sosai ga aikin.

Sabili da haka, nauyin yana cikin hannaye, an haɗu da kafadu kafada, baya ya miƙe. Gwiwoyi kadan sun lankwasa, ƙafa kafa-faɗi-nisa. Mun dauki mataki na farko - an sanya diddige a kan layin kirki wanda yake wucewa daga yatsan. Don haka, matakan a takaice suke. Ko da ɗan gajeren nesa ba za ku iya sauri ba, don haka tabbatar da isasshen lokaci don tsokoki su kasance cikin nauyi. An kuma ɗauki ɗan gajeren mataki don rage kewayon motsi a cikin lumbar vertebrae kuma a cikin haɗin gwiwa na hip - wanda ya fi sauƙi ga nauyin matsawa. A duk lokacin da manomi yake tafiya, jiki a sanyaye yake, an kawo kafadu kadan a gaba, tsokar trapezius, kamar yadda yake, ta bazu a saman bel ɗin kafada ta sama.

A cikin fasahar da aka bayyana a sama, babban kaya ya faɗi akan tsokoki na ɗamarar ƙafafun ƙananan. Baya, trapezium da makamai suna aiki ne kawai, kuma babban kayan ya faɗi a kan yatsun yatsun. Domin ɗaukar nauyin tsokoki na ɗamarar kafaɗa ta sama tare da "tafiyar manomi", akwai zaɓuɓɓukan motsa jiki masu zuwa.

Tare da nauyi

Matsayi na farko:

• Widthafa kafada nisa baya. Baya baya madaidaiciya, akwai karkata a cikin ƙananan baya.
• Idan kuna da riƙon ƙarfi da tsokoki na hannu, ko kuna son ƙarfafa su, riƙe ƙyallen maɓuɓɓugan a hannun.
• Idan baka da isasshen ƙarfin da zaka riƙe su ta wannan hanyar, yi amfani da zaɓi mai zuwa: hannayenka sun tanƙwara a gwiwar hannu, wuyan hannayenka a kulle a ƙarƙashin hannayen kwalliyar, su kansu ƙusoshin suna kan gwiwar hannu. An danne gwiwar hannu zuwa kirji, an gabatar da su a gaba.

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Sauya sauyin tafiyar manomi shi ne wannan zabin: matsayin farawa iri daya ne, amma ma'aunin yana kan kafadu, wanda yatsun hannayen ke rike da shi, hannayen sun tankwasa a gwiwar hannu, an rarraba gwiwar hannu biyu.

Manomi ya hau matakala

Don haɓaka ƙarfin motsa jiki gabaɗaya, tare da ƙara damuwa akan tsokokin ƙafafu da na ciki, ana iya yin tafiyar manomi a matakala. Ana ɗaukar nauyin a madaidaitan hannaye, hannaye tare da jiki, an daidaita gwiwar hannu. Baya baya madaidaiciya, kafadu an ɗan cika gaba, sashin sama na trapezoid yana da ƙarfi. Mun dauki mataki zuwa mataki daya, canzawa nauyin jiki zuwa kafa mai tallafi, saita kafa mai aiki zuwa mataki na sama, kwance kafa a gwiwa da hadin gwiwa tare da kokarin hada quadriceps da biceps na cinya. Mun sanya ƙafafun biyu a kan mataki ɗaya, ana ɗaukar mataki na gaba tare da kafa mai tallafi.

Kuna iya ɗaukar kowane mataki zuwa mataki na gaba, amma wannan zai iyakance lokacin tsokoki suna ƙarƙashin nauyi kuma ƙirƙirar ƙarin motsi a cikin haɗin lumbosacral.

Xungiyoyin

Kalli bidiyon: Tafiyar Ajali Action scene (Yuli 2025).