Ayyukan motsa jiki
8K 0 01/25/2017 (bita ta karshe: 04/21/2019)
Kwallon Bango motsa jiki ne wanda aka aro daga dambe kuma yanzu ana amfani dashi sosai a cikin CrossFit.
Waɗanne tsokoki ne ke cikin aikin kuma menene wannan aikin yake bayarwa?
A yayin aiwatar da kwallon ball yana jefawa wurin da aka nufa, kungiyoyin tsoka masu mahimmanci ga aikin wasan dabarun yaki - tsokoki na kafafu, gaban deltas, tsokoki na pectoral, triceps, tsoka mai matsakaiciyar jiki, karkatar da jijiyoyin ciki.
Yin aiki na yau da kullun da aka bayyana yana ba ka damar daidaita aikin tsokoki da ke cikin aikin don hujin kai tsaye da hannunka ya sami daidaito, kaifi da ƙarfi. Ari da, saboda gaskiyar cewa ƙungiyoyin tsoka da yawa suna da hannu cikin motsi lokaci ɗaya, a cikin salo mai canzawa, kuna ƙona adadin adadin adadin kuzari da yawa a kowane lokaci. Idan aikinku shine rage nauyi, wannan aikin naku ne, tare da rarar adadin kuzari, zaku iya gina ƙwayoyin tsoffin hannaye da kirji, ku sami tsokoki masu aiki yadda yakamata.
Fasahar motsa jiki
Muna tsaye a gaban katanga mai ƙarfi ko keɓaɓɓiyar kayan aiki tare da manufa. Afafu suna da faɗi kafada-nesa, gwiwoyi sun juya kaɗan zuwa garesu, yatsun kafa suna nunawa daidai da gwiwoyi. Hannaye suna riƙe ƙwallon magani a gaban kirji don haka za a matse kafadu a jiki, ƙwallan yana taɓa kirji a yankin plexus na hasken rana. A gaba, muna yin tsugune - muna zaune ƙasa-ƙasa, mu durƙusa gwiwoyinmu a kusurwar sama da digiri 90, yayin ƙoƙari mu zauna a cikin yanayin sarrafawa, kiyaye tashin hankali a cikin tsokoki ƙafa. Don haka, muna tara kuzarin kuzari a cikin ƙananan gabobin.
Fa alfa27 - stock.adobe.com
Muna tashi daga tsugunne saboda karfin gwiwa na gwiwa da haɗin gwiwa, a lokaci guda muna tura ƙwallon daga kirji, jefa shi cikin bangon sama da matakin ido.
Fa alfa27 - stock.adobe.com
Kwallan magungunan ya faɗi daga bango, mu kama shi da hannayenmu yayin lanƙwasa gwiwar hannu, matse tasirin tasirin ga gwiwar hannu, kuma mu saukar da kanmu zuwa wurin tsugunne.
Fa alfa27 - stock.adobe.com
A zahiri, motsawar da aka bayyana nau'ikan motsa jiki ne, kawai maimakon ma'auni, ƙwanƙwasa ko dumbbells, ana amfani da ƙwallo mai nauyi.
Fitungiyoyin Crossfit
| Biya | Yi da'ira da yawa kamar yadda zai yiwu a cikin minti 5:
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| Mai kisa |
25-20-15-10-5 |
