Rataya kafa yana dagawa a kan sandar (Yatsun kafa zuwa Bar) ɗayan ɗayan motsa jiki ne masu tasiri, saboda gaskiyar cewa idan aka yi shi, jiki yana cikin miƙaƙƙen wuri, don haka tsokoki namu suna karɓar kaya mai girma koda a cikin mummunan yanayin motsi (lokacin runtse ƙafa) ...
Akwai nau'ikan wannan motsa jiki da yawa: ɗaga kafafu madaidaiciya a rataye, ɗaga ƙafafu sun durƙusa a gwiwoyi, sauyawa daga ƙafafun kafa, daga safa zuwa sandar da "kusurwa" (tsaye tsaye a tsaye tsakanin ƙafafu da jiki). Za muyi muku karin bayani akan dukkan su a ƙasa.
Har ila yau, a cikin labarinmu na yau, za mu bincika fannoni masu zuwa:
- Menene amfanin wannan aikin;
- Nau'oin kafa a rataye a kwance a kwance da kuma dabarar yin aikin;
- Complexungiyoyin Crossfit masu ɗauke da wannan aikin.
Menene amfanin rataye kafa?
Lokacin ɗaga ƙafafu a rataye, ɗan wasan yana fitar da tsokoki na ciki tare da girmamawa a ƙananan ɓangarensu - wannan ɓangaren, ci gabansa ba sau da yawa har ma da ƙwararrun 'yan wasa. Oneara ɗaya kowane babba na sama da kafa ɗaya na juzu'i zuwa ƙafafun kafa rataye kuma kuna da babban motsa jiki.
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Ta hanyar mai da hankali kan ƙananan tsokoki na ciki a kowane motsa jiki, zaku iya kashe tsuntsaye da yawa da dutse ɗaya, ku sa tsokokinku su yi ƙarfi kuma ku inganta zane na "cubes". Tare da "cubes" komai a bayyane yake - anan kawai kayan aikin gani yana da mahimmanci a gare mu, amma latsawa mai ƙarfi labarin daban ne. Kyakkyawan tsokoki na ciki suna taimaka mana yin atisaye irin su matattun abubuwa da ƙwanƙwasawa ta hanyar inganta daidaituwa da ƙarin iko kan matsayin ƙashin ƙugu da ƙananan baya; haɓaka ayyukanmu a cikin atisaye inda muke amfani da ƙarfin fashewar mu (gudu, tsallewar kwali, kujerun benci, da sauransu); kuma yana da mahimmancin ƙarfin ƙarfin ƙarfin jiki - yana da sauƙi a gare mu mu saba da babban nauyin ɗaukar horo.
Iri da dabarun aiwatar da motsa jiki
Na gaba, zamuyi magana game da kowane nau'in ɗaga kafa zuwa mashaya da dabarun motsa jiki daidai:
Isingaga ƙafafun madaidaiciya a rataye akan giciye
Mafi na kowa kuma wataƙila mafi tasirin bambancin wannan aikin. Dabarar ita ce kamar haka:
- Mai dagawa ya rataye daga sandar a matakin da ya fi fadi kafada, yana mai riƙe hannaye da kafafu a miƙe. A cikin kashin baya, muna adana halittar ubangiji, ana duban gaba. Muna jan dogon numfashi.
- Muna fitar da iska sosai kuma muna fara daga ƙafafunmu sama, muna yin ɗan motsi tare da ƙashin ƙugu gaba. Muna ƙoƙari mu sa ƙafafunmu madaidaiciya kuma mu sa su a wuri ɗaya a cikin dukkanin hanyoyin. Za a iya matsa ƙafa a kan juna ko kawai a riƙe su a ɗan tazara - yadda kuke so.
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- Iseaga ƙafafunku zuwa matakin da ke sama da kugu, kuna ƙoƙarin kama iyakar matsuwa na tsokar abdominis. Kuna iya jinkiri na biyu a lokacin ƙwanƙwasa ƙwanƙwasa don ƙarin ƙarfin ƙarfin ƙwayar tsoka da muke buƙata. A hankali zamu fara rage ƙafafunmu ƙasa, shan numfashi.
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Rataya kafa ya lankwasa a gwiwa
Wannan zaɓin ya fi dacewa ga 'yan wasan farawa waɗanda har yanzu ba a ba su damar ɗaga ƙafafun madaidaiciya a rataye ba.
Babban bambancin sa shine cewa aiki tare da faduwa iri ɗaya tare da gajeren lever, muna yin ƙarancin ƙoƙari kuma zamu iya yin karin reps. A lokaci guda, yana da mahimmanci kar a rasa haɗin neuromuscular, yawancin masu farawa suna ƙoƙari su kai tare da gwiwoyinsu kusan zuwa ƙwanƙwasa, kuma wannan ba daidai bane asali. Dole ne a yi motsi zuwa matakin da nauyin da ke kan tsokokinmu zai zama mai yawa, ba ma'ana a tashi sama.
Alternate rataye kafa kiwata
Zaɓi mai ban sha'awa ga waɗanda suke so su ƙara sabon abu zuwa tsarin horo. Ya banbanta sosai da nau'ikan kafa na baya da suka gabata ta yadda muke haɗuwa da lodi masu motsi a ciki: ɗaga ƙafa ɗaya zuwa kusurwar dama, wani ɓangare na jaridar mu tana yin aiki mai ƙarfi, yayin da ɗayan ɓangaren 'yan jaridar ke yin tsayayyen aiki, kasancewar suna da alhakin tsayayyen matsayin jiki. , in ba haka ba dan wasan zai juya kaɗan zuwa gefe.
A wannan matsayin, yana da mahimmanci a lura da yanayin ƙasan baya; ba kwa buƙatar jan yankin sacrum gaba da yawa, tunda kashin baya zai "juya" kaɗan lokacin ɗaga kafa ɗaya.
Isingaga safa a mashaya
Wannan aikin ya banbanta da na kafa na yau da kullun saboda a nan zamuyi aiki ne a cikin mafi tsawo kuma za mu ɗora nauyin dukkan tsokoki na ciki.
Kokarin taɓa sandar kwance tare da safa, yi ƙoƙari ka rage rashin aiki kuma kada ka ɗaga ƙashin ƙugu da tsayi - ta wannan hanyar zaka ƙirƙiri wani abu da ba a so a kan ƙashin lumbar kuma za a haɗa da masu binciken kashin baya da gindi a cikin aikin. Ayyukanmu shine mu fitar da labaran cikin gida kamar yadda ya yiwu, kiyaye jiki ba motsi.
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"Kusurwa" (tsaye tsaye na kusurwa dama)
Ba asiri bane cewa haɗuwa da tsayayyen tsari da ɗorawa mai ƙarfi shine mabuɗin ci gaba. Yin aikin motsawar kusurwa, kuna tilasta tsokokin cikinku suyi aiki a cikin yanayi daban-daban, kuna yin kwangilar su cikin yanayin isometric.
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Aikinmu a nan shi ne ɗaga ƙafafun kafafu madaidaiciya zuwa bene da zama a wannan matsayin na tsawon lokacin da zai yiwu, kiyaye ƙafafun motsi. A lokaci guda, yana da mahimmanci kada a manta game da numfashi, ya kamata ya zama santsi, ba tare da jinkiri ba.
Yawancin 'yan wasa da suka sami ci gaba quadriceps sau da yawa suna gunaguni cewa, tare da' yan jarida, gaban cinya suna yin wasu ayyuka. Don "kashe" quadriceps daga aiki, kuna buƙatar tanƙwara gwiwoyinku kaɗan (kimanin digiri 10-15). Wannan na iya canza ilimin kimiyyar halittar motsa jiki dan kadan, don haka kokarin dan daga kafafuwan ka dan sama dan jin karancin muryoyin ciki.
Fitungiyoyin Crossfit
Teburin da ke ƙasa yana nuna ɗakunan aiki da yawa da ke ɗauke da wannan aikin. Yi hankali: ba a tsara nauyin ba don masu farawa, shirya don gobe cewa ciwon cikin tsokoki na ciki zai zama abin da zai cutar da ku ko da dariya.
| FGS | Yi masu tarko 10, burpees 10, juji 10 da hannu biyu, da kuma rataya 10. 4 zagaye a duka. |
| Hercules | Yi gaba-da-gaba 25, tayar da kafa 50, tsalle igiya 40, burtsun barbell 50, da kuma tayar da kafa 30. Akwai zagaye 3 gaba ɗaya. |
| Kadan-Kari-Kadan | Yi masu tura barbell 10, ja 20, 30 tsalle akwatin, 40 jefa bango, 50 kafa kafa rataye da sake maimaita wannan jerin motsa jiki, fara daga karshen. |
