Kwace nauyi biyu a lokaci guda

Ayyukan motsa jiki

6K 0 01/25/2017 (bita ta karshe: 05/06/2019)

Snaukar nauyi biyu a lokaci guda atisaye ne wanda aka saba da shi a ɗaga kettlebell da ƙetare hanya, inda ɗan wasa ke ɗora nauyi a kansa. Yunkurin yana da fashewa, jakar da kanta ana aiwatar dashi ne saboda aikin hadewa na kusan dukkanin kungiyoyin tsoka na jiki.

A cikin labarinmu na yau, zamuyi bayanin abubuwan da suka shafi wannan aikin:

1. Meye amfanin yin jer na nauyi biyu;
2. Fasahar motsa jiki;
3. Complexungiyoyin Crossfit masu ɗauke da wannan aikin.

Amfanin motsa jiki

Dukkanin motsa jiki masu alaƙa da ɗaga na'urar a sama da kanshi, koda nau'ikan jerks ne, jerks, shvungs da presses tare da barbell, kettlebells ko dumbbells, alama ce ta duniya game da ƙarfi da horon aikin ɗan wasa. Yana da wuya a yi tunanin aƙalla ƙaƙƙarfan hadadden kayan haɗin gwal wanda zai yi ba tare da waɗannan atisayen ba.

Babban tsokoki masu aiki lokacin fisge nauyi biyu a lokaci guda: quadriceps, hamstrings, buttocks, spinal extensors and deltoids. Bugu da ƙari, tsokoki na ciki suna karɓar nauyin aiki. Motsa jiki yana buƙatar kyakkyawan shimfidawa na waɗannan rukunin tsoka, ya zama dole kuma tuni ya zama an riga an samar da ƙwayar tsoka don kiyaye madaidaiciyar dabara da sarrafa motsi tare da dukkanin ƙarfin. Sabili da haka, masu farawa zasu dage wannan aikin har zuwa gaba, da farko ya kamata su inganta "tushe".

Wannan aikin ya kamata a saka shi cikin tsarin horonku ba wai kawai ga 'yan wasan da ke da sha'awar motsa jiki da dacewa ba, har ma ga mutanen da ke cikin haske da daga nauyi, da kuma nau'ikan fasahar fada. Fa'idodi na fiskar kwalli biyu a lokaci guda ba wai kawai motsa jiki da yawa bane, har ma da haɓaka wani ƙarfin gaba ɗaya da tushe na aiki ta hanyar ƙaruwa da ƙarfi da ƙarfin jimrewar dukkan kwayoyin halitta, inganta aikin tsarin zuciya da jijiyoyin jini, daidaitawa zuwa horo mai ƙarfi da aiki da ƙungiyoyin tsoka da yawa.

Fasahar motsa jiki

Gaba, zamuyi magana game da madaidaiciyar dabara don aiwatar da jerk na nauyi biyu a lokaci guda a matakai:

1. Matsayin farawa: ƙafafu sun fi faɗi kaɗan kaɗan, nauyi a tsakanin su. Rike bayanka kai tsaye, idanunka na fuskantar gabanka.
2. Iseaga kettlebells daga bene, yin wani abu kamar sumo deadlift, kuma fara lilo. Hannun nauyin suna daidaita da juna. Lokacin juyawa, ya kamata ku karkatar da jiki gaba kaɗan, yayin riƙe da kwayar halitta ta asali a cikin ƙashin baya da ƙashin baya na thoracic, ɗauki ƙashin ƙugu baya kuma sanya ma'aunin a wurin, kamar kuna ƙoƙarin taɓa su zuwa gindi. Nawa ne za a jawo kettlebells baya lokaci ne kawai na mutum, kettlebells ba za su fi ka nauyi ba, kuma baya ya zama madaidaiciya. Daidaita motsi zuwa yanayin halittar jikinka: Bai kamata ka fuskanci rashin jin dadi a cikin quadriceps da addar cinya ba. Thearfin ƙarfin da muke lilo, mafi girman nauyin da ma'aunin nauyi ke wucewa saboda ƙarfin rashin ƙarfi.
   
3. Mun fara ci gaba da jerk din kanta. Don yin wannan, yi motsi mai kaifi tare da kafafunku, kawo ƙashin ƙugu a gaba, kuma ku ba wa ɗakunan kwalliya masu ƙarfi da ƙarfi saboda shigar da ƙwayoyin jijiyoyin cikin aikin, ku ja su sama. Lokacin da kwallun kwalliyar suka wuce yawancin amshin, sai muyi karamin squat a wani gajeren fadin (kimanin santimita 20) don baiwa aikin ƙarin hanzari da kuma "turawa" kwalliyar cikin yanayin da ake buƙata. Yayin yin wannan, buɗe hannayen domin ƙusoshin hannu suna fuskantar gaba. A karo na biyu, kulle a tsaye, riƙe nauyi a miƙe hannu.
   
4. Mun sanya nauyin a ƙasa, fara farawa ta gaba. Yana da mahimmanci kada a "sauke" nauyin, dole ne a sarrafa motsi, in ba haka ba haɗarin rauni ga jijiyoyin kafaɗa yana ƙaruwa.
   

Fitungiyoyin Crossfit

Da ke ƙasa akwai ɗakunan haɗin aiki da yawa waɗanda zaku iya gwadawa yayin motsa jiki mai zuwa. Tabbatar cewa tsoffin ɗamara na kafada sun dawo da kyau kuma suna da kyau, tunda an ba da fifiko a cikin waɗannan rukunin daidai akan su. Ka tuna yin dumi dumi sosai don rage haɗarin rauni.

Kalli bidiyon: Dj AB - Love The way you lie Cover (Oktoba 2025).