Ayyukan motsa jiki
7K 0 01/29/2017 (bita ta karshe: 04/25/2019)
Theaukar ƙwanƙwasa ƙazamar motsa jiki motsa jiki ne wanda ke ɗauke da kayan ajiyar kowane mai ɗaukar nauyi, wanda aka yi azaman aikin taimako don ƙwace iko. Ga mutumin da yake nesa da gicciye da ɗaukar nauyi, a cikin injiniyar kere kere zai zama daidai da kamannin ƙyanƙyashe na gargajiya, amma akwai bambance-bambance da bambance-bambance a nan. Ba tare da kula da hankali ga wannan aikin ba, ba za ku fahimci yadda ya kamata tsoffin ƙwayoyin cuta su shiga cikin aikin ƙwanƙwasa ƙwanƙwasa ba, kuma dabarun kwace ku zai yi nesa da zancen.
A yau za mu kalli fannoni da yawa da suka danganci ƙwace ƙwace:
- Fasahar motsa jiki;
- Ta yaya zaku iya maye gurbin broach da rikon rikon amana.
Fasahar motsa jiki daidai
Na gaba, bari muyi magana game da madaidaiciyar dabara don aiwatar da lahani.
- Matsayi farawa: ƙafa kafa-faɗi kafada-nesa ko ɗan gajarta, barbell tana nan kusa da shin kamar yadda zai yiwu, yatsun kafa suna ɗan rabewa, baya baya madaidaiciya, muna ƙoƙarin shimfiɗa hannayenmu sosai. Ta yaya yadu ya dogara da shimfidawar tsokoki da tsokoki. Hannun da ya fi fadi, karami ya fi ƙarfin da ƙarfin da za mu ɗauka, amma nauyin da ke kan jijiyoyin kafada ma yana ƙaruwa.
- Zamu fara yin wani abu kamar wanda ya mutu tare da dodo, tare da mike kafafu da kasan baya, tare da rike baka ta baya.
- Bari mu matsa zuwa lalata. Lokacin da sandar take kasa da matakin belin 'yan wasa, kuma gwiwoyi basu riga sun mike zuwa karshen ba, zamu fara yin kaifin motsi tare da kafadunmu sama, ajiye gwiwowinmu zuwa bangarorin. Yawancin kaya a wannan lokacin suna faɗuwa akan tsakiyar Delta. Idan kuna aiki da nauyi mai yawa, zaku iya bugawa - bawa sandar ƙarin hanzari ta hanyar buge shi da cinyoyin sama. Wasu 'yan wasa suna tashi kadan a yatsunsu yayin ja, wannan yana ba sandar karin karfin jiki - gwada shi, yana iya kara maka sakamakon da gaske. Ba mu yin wata tsinkaye a ƙarƙashin shinge, kamar yadda yake a cikin ƙwace irin na gargajiya, a nan. Aikinmu shine "kama" madaidaiciyar motsi tare da kafaɗu da guiɓɓu, ba ma buƙatar ɗaukar quadriceps a nan.
- Kula da matsayin gwiwar hannu - ya kamata a karkatar da su zuwa ga tarnaƙi, kar a yi ƙoƙarin matsa su kusa da jiki. Idan anyi daidai, sandar zata tashi zuwa kusan tsakiyar kirji. Ba tare da tsayawa ba, ci gaba da motsa kafadu sama. A wannan lokacin, ana haɗa biceps da forearms a cikin aikin, idan ba ku amfani da madaurin wuyan hannu. A lokaci guda, fara juya hannayen don a sanyaye ƙwanƙwasa a saman wurin akan madaidaiciyar hannaye.
Akwai wani bambancin - na farko, don fahimtar barbell yadda ya kamata sosai zuwa sama kuma juya hannayenku, kuna riƙe hannayenku a ɗan lankwashe, sannan kuma danna shi sama tare da delta, kamar dai kuna yin aikin soja. Wannan zaɓin ya fi damuwa, kuma idan baku sami wata damuwa a kafaɗunku da gwiwar hannu ba yayin jan tare da kwacewa, tsaya a zaɓin farko.
Me zai iya maye gurbin motsa jiki?
Me zai iya maye gurbin gishirin riko? Yawancin 'yan wasa da suka sami rauni a kafada ko kawai ba su da isasshen motsi ba a ba su cikakkiyar damuwa ba, tun da rashin jin daɗi a cikin haɗin gwiwa da jijiyoyin suna hana su daga mai da hankali kan aikin ƙungiyoyin tsoka da ake so.
Ga waɗannan mutane, Ina ba da shawarar kula da darussan da ke tafe:
- Jerk ya matsa tare da fashewa;
- Jerk kashe;
- Jaka a cikin rack daga wurin fashewa
- Ideaƙƙarwar ƙwanƙwasa ƙwanƙwasa zuwa ƙugu.
Wadannan darussan suna da kyau wajen bunkasa karfin fashewar da ake buƙata don ƙwace gaske da gaske kuma zai tabbatar da ci gaba mai ɗorewa cikin ƙaruwa da ƙarfi a cikin ɗaukar nauyin nauyi.
