Ringararrawar Ringwanƙwan Turawa na Handarfi ne zaɓi na turawa na hannu don ƙwararrun 'yan wasa da ƙwararru. Yana da rikitarwa ta yadda tsayawa kan zoben da ke juye da bango ya sa ya zama da wuya ɗan wasa ya sami daidaito da kuma daidaita daidaito. Koyaya, wannan aikin kawai yana ba da gudummawa ga haɓakar wannan ƙwarewar saboda haɗawa a cikin aikin ƙananan tsokoki masu daidaitawa, waɗanda kusan ba zai yuwu a "ɓarke" yayin aiwatar da motsa jiki na yau da kullun ba, misali, yayin yin turawa a cikin abin ɗora hannu. Bugu da kari, yawancin kayan ya fadi a kan triceps da gaba na gaba.
Fasahar motsa jiki
Wannan aikin yana daɗa ƙaruwa cikin intraocular da intracranial, don haka a kowane hali ya kamata a yi shi ta mutanen da ke da alaƙa da aikin jiki wanda ke ƙara matsa lamba.
Dabarar yin turawa-turawa a cikin rake a kan zobba juye juye yake kamar haka:
- Sanya zobba 'yan santimita kaɗan daga bangon, kusan faɗin kafada baya. Kuna iya sanya su a layi ɗaya da juna ko ƙara faɗaɗa kanku. Matsi su sosai da tafin hannunku, a bayyane yatsan ƙafafunku kuma tura tare da ƙafafunku sama, tsaye a cikin madaidaicin abin hannu tare da dugaduganku ko ƙafafunku a bango.
- Da kyau fara sauka, shan dogon numfashi. Don hana zobba daga faɗuwa a lokacin da bai dace ba, yi ƙoƙarin tura su a tsaye zuwa ƙasa da dukkan ƙarfinku. Yada gwiwar hannu kadan zuwa bangarorin, kar a basu damar matsawa juna. Untilasa har sai an bar 3-5 cm daga kai zuwa bene.
- Ba tare da tsayawa a gindi ba, yi ƙoƙarin matsawa sama, ta amfani da duk ƙarfin fashewarka. Kar ka manta da saka idanu kan matsayin zobban, tura su da wuya yadda zai yiwu a cikin bene. Yi aiki gabaɗaya tare da gwiwar hannu gabaɗaya.
Complexungiyoyin Crossfit tare da turawa
Idan har yanzu ba zaku iya aiwatar da wannan aikin yadda yakamata a tsaye a kan zobba ba, to a cikin tsarin waɗannan rukunin aikin don horarwa ta ƙere-ƙere, zaku iya sauƙaƙe aikinku da sauƙi ku maye gurbin shi da abubuwan turawa na gargajiya a cikin abin tsaye.
| Megan | Yi abubuwan turawa 10 a cikin raket a kan zobban kuma wucewa 10 tare da bangon. Zagaye 5 ne kawai. |
| Jennifer | Yi tsalle 15, tsalle 10, buba 20, da zoben zobe 5. Zagaye 3 kawai. |
| Tsoro | Yi masu tursasa barbell 12, matattu 10, tsalle tsalle 10, da tsintsiya 10. Zagaye 3 kawai. |
