Yawancin motsa jiki na CrossFit sun haɗa da dukkan tsokoki a cikin jiki ta wata hanya. Wannan yana sanya wasu buƙatu akan tsokoki na tsokoki-gluteal tsokoki, tsokoki na ciki, iliopsoas da masu tsayar da kashin baya, tunda suna aiki azaman hanyar haɗi tsakanin ɗamara ta babba da ƙasa. Don shirya kanka da kyau, tabbas kuna buƙatar haɗawa da motsa jiki kamar lanƙwasawa tare da ƙwanƙwasa ƙafafunku a cikin shirin horo. A yau zamuyi magana game da ko wannan yana da amfani ga girlsan mata, me tsoka ke aiki, kuma game da madaidaiciyar hanyar aiwatarwa.
Waɗanne tsokoki ne ke cikin aikin?
Lokacin karkatawa tare da sandar ɗorawa a kafaɗun, tsokoki masu motsa jiki suna aiki tuƙuru: ƙanana da babba, masu ba da bayanan baya da tsokoki na ciki suna cikin haɗuwa. Har ilayau, tsokoki na bayan cinya suma suna aiki - suna da alhakin lanƙwasa ƙafa ba kawai a gwiwa ba, har ma da haɗin gwiwa.
Haɓaka mai ƙarfi na ƙungiyoyin tsoka da aka lissafa ba kawai zai haɓaka nasarar ku a fannoni daban-daban na wasanni ba, amma kuma zai zama kyakkyawan rigakafin ciwo a ƙashin baya - sanannen "osteochondrosis", cuta, a zahiri, ana haifar da rauni na tsokoki na ƙananan ƙafafu da ƙananan baya, ƙari, tare da ba sunan daidai ba. Ari da, za ku ƙara aiki a kan tsokoki na ɗamarar kafaɗa saboda ƙarin cikakkiyar ma'amala tare da ɗamara mai ƙananan ƙafafu, ƙarfin ƙarfin baya, kirji da makamai zai haɓaka sosai.
Shin akwai wasu fa'idodi ga yan mata?
Fa'idodi ga girlsan mata daga yin abin sha'awa da ƙuƙumi a kafaɗunsu a bayyane yake - roba mai matse gindi, siririn ƙafafu ba su lalata wata yarinya ba. Koyaya, ban da yanayin kyan gani, akwai 'kari' da yawa da ba bayyane ba:
- Da fari dai, tsokoki masu ƙarfi na ƙashin baya suna da mahimmanci ga kowace yarinya da ke shirin zama uwa - a ƙarshen matakan ciki, tsakiyar nauyi yana canzawa, wanda ke canza fiye da yadda aka saba zuwa kashin baya na lumbar - ba komai, sai tsokoki, ke riƙe da kashin baya - don haka, musclesarfin ƙwanjin baya na baya, da rashin jin daɗi da za ku fuskanta yayin ɗauke da jariri.
- Abu na biyu, duk wani motsi da ke motsi a cikin gabobin hanji yana haifar da kunna yaduwar jini a cikin tsokoki na ƙashin ƙugu, kuma wannan, bi da bi, rigakafin cututtuka ne kamar jijiyoyin jini na ƙananan ƙasan, mahaifa na mahaifa (ba asalin kwayar cutar ba, ba shakka), osteoporosis na shugabannin mata ...
Fasahar motsa jiki
Fahimtar dabarar yin lankwasawa tare da abin ɗorawa a kafaɗun ba zai yiwu ba tare da fahimtar yanayin jikin yankin lumbosacral ba. Dangane da magana, zaka iya lanƙwasawa ta hanyar lanƙwasa ƙwanƙwasa gwiwa tare da kafaffiyar gwiwa, ko kuma ta lankwasawa a cikin ƙashin lumbar, kuma zaka iya lanƙwasa a cikin ɗakunan kwatangwalo da na baya a lokaci guda - kamar yadda yake faruwa lokacin da muke buƙatar lanƙwasawa kamar yadda ya kamata.
A cikin ƙananan baya, kuna tanƙwara lokacin da kuke buƙatar lanƙwasa kan wani abu, kamar lokacin da kuka wanke safa a cikin wanka. Ana iya lura da juyawa a cikin ɗakunan kwankwaso tare da tsayayyen ƙafafun baya a cikin dakin motsa jiki idan muka ga irin wannan motsa jiki kamar matattu. Don haka, daidai irin wannan motsi ne yake ba mu sha'awa a cikin motsa jiki, abubuwan da muke so tare da ƙwanƙwasa a kan kafadu, zaɓuɓɓukan biyun farko da aka bayyana ba su da karɓa, saboda tsananin haɗarin rauni.
Matsayi na farko
- Tsaya, ƙafa kafada-faɗi kusa, ko kaɗan kaɗan.
- Gwiwoyi sun ɗan lankwasa, suna tallafawa duka ƙafa (ana kiyaye su ko'ina cikin motsi).
- Backananan baya ya lanƙwasa kuma an dage shi da ƙarfi - a cikin wannan matsayin ya rage cikin aikin duka.
- Baran sandar yana kan kafadu, an saukar da ƙafafun kafaɗa da kafaɗu, riƙon yana da sabani, ya danganta da yanayin yanayin rayuwa da motsi a cikin haɗin gwiwa.
- Ana duban sama ko a gabanka.
Gangara
Muna lanƙwasa ɗakunan kwatangwalo a keɓe, saboda wannan muna lanƙwasa gaba har sai mun ji an miƙa miƙaƙƙen ƙwayoyin cuta. Mun gyara wannan abin jin dadi, mu tsaya a gindi na dakika biyu ko biyu, daidaita jikin da ke karkashin iko, saboda fadadawa a cikin duwawun kugu. Motsi tare da ƙashin ƙugu ba shi da kyau - sau da yawa zaka iya ganin wata dabara wacce a saman inda ɗan wasa yake gyara jiki gaba ɗaya kuma ya ɗan tura ƙashin ƙugu gaba - wannan zaɓin ba daidai bane, saboda yana canza kayan daga tsokoki da jijiyoyi zuwa ga lumbar vertebrae.
Abu mai mahimmanci game da belin ɗagawa: wannan kayan haɗi yana kashe tsokoki na ƙananan baya da tsokoki na ciki, yana ƙara rikitar da tasirin waɗannan yankuna saboda tsananin matsewar jijiyoyin jini. Idan aikinku shine loda abubuwan da kuke yi a keɓe, ba shakka, bel mai ɗaukar nauyi na da ma'ana, amma yana da ma'ana don amfani da kayan aiki mafi dacewa don wannan dalili.
Dangane da haka, ba mu yin amfani da bel a cikin zani tare da abin ƙyama - inshorarmu ita ce ci gaba da haɓaka dukkan tsokoki da ke cikin motsi, ƙaruwar tsari a cikin ma'aunin aiki, da ingantacciyar dabara.
Menene zai iya maye gurbin gangaren da ƙwanƙwasa a kafaɗun?
A bayyane yake, don maye gurbin gangarowa tare da sandar ƙarfe a kafaɗu, motsi ya dace inda ya zama dole a yi tsawo a cikin haɗin gwiwa na hip. Wadannan darussan zasu kasance:
- larfafawa, zaɓi lokacin da akwai ƙaramin kusurwa na juyawa a cikin haɗin gwiwa;
- hyperextension - wani zaɓi lokacin da matashin goyan baya ya kasance a ƙasa da ƙashin ƙashin ƙugu, a wata ma'anar, ya kasance a kan kwatangwalo; don samun cikakkiyar sauyawar son zinare da abin gogewa, ba zai zama mafi yawa ba don amfani da ma'auni - za ka iya riƙe shi a cikin miƙaƙun hannaye, ko latsa shi a kirjinka. Zaɓin da ya fi wahala shine sanya nauyi a baya, kusa da kai da wuya kamar yadda zai yiwu - wannan zaɓin shine mafi damuwa kuma saboda haka ba a ba da shawarar a matakan farko na horo ba.
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- gaba lanƙwasa a cikin ɗakunan kwatangwalo, lokacin da aka yi amfani da ƙananan toshe na na'urar kwaikwayo ta hanyar ketare a matsayin nauyi - tsayawa tare da bayanka zuwa toshe, ana wucewa tsakanin ƙafafun kuma riƙe ta kunkuntar riko;
- plie squats, lokacin da kafafu suka fi kafadu fadi da yawa, kuma aka tsayar da nauyi a hannayen da aka saukar, idan ana maganar dumbbell ne ko nauyi, ko a kan kafadun, idan ana maganar barbell ne;
- blockarƙan ƙananan toshewa, a cikin sigar lokacin da kuke ƙoƙarin lanƙwasawa gaba tare da tsayayyar lumbar a cikin mummunan lokacin motsi, ƙari kuma, kuna iya amfani da lanƙwasa na gaba kawai saboda jujjuyawar gwiwa, ba tare da ƙarin jujjuyawar makamai ba - ta wannan hanyar zaku iya yin amintaccen aikinku tsokoki da ɓangaren lumbar na haɓakar ƙwanƙwasa.