Ayyukan motsa jiki
7K 0 01/30/2017 (bita ta karshe: 05/06/2019)
Kettlebell Thruster shine bambancin ra'ayi akan mashahurin CrossFit Thrusters. Wannan zaɓin yana da ban sha'awa, da farko, saboda aikin yana da matsakaicin matsuguni na nauyi kuma ba shine mafi kyawun hanyar ɗauka ba; saboda haka, ƙarfin ku da daidaituwa tsakanin ku zai karu.
Menene amfanin motsa jiki?
Kamar yadda aka riga aka ambata, daidaituwa tsakanin jijiyoyin jiki ta haɓaka, wannan yana faruwa, a tsakanin sauran abubuwa, ta hanyar ƙarfafa tsokoki na ainihin. Bugu da kari, rike kwasfa mai siffar zagaye tare da kunkuntar riko ya fi dacewa don shiga wurin zama. Idan akwai aiki don ƙarfafa quadriceps, to irin wannan motsi zai ba su ƙarfin motsa jiki don haɓaka daidai saboda zurfin zama kuma, bisa ga haka, matsakaicin yuwuwar jujjuyawar gwiwa.
Fasahar motsa jiki
Don haka, bari mu matsa zuwa dabarar yin jujjuya kwalliya da hannu biyu.
Matsayi na farko
Tsaye, ƙafa suna da faɗi kafada-nesa, yatsun kafa kaɗan juya zuwa garesu. Gwiwoyi suna nunawa a cikin hanya ɗaya kamar safa. Hannuna suna riƙe da ƙyallen kwalliyar ta kibiya, a gindin su. An danne gwiwar hannu zuwa ga jiki, ana riƙe ƙusoshin a kirji. Ana duban gaba kuma kadan sama.
Mafita zuwa sed
An ja ƙashin baya, an lanƙwashe ƙafafu a gwuiwar gwiwa, gwiwa ya ɗan faɗi fiye da yatsan. Zauna "a ƙasa" ake yi, yayin da ciki yake da ƙarfi, ƙananan baya sun tanƙwara kuma an gyara su, gindi na da tsayayyen yanayi. Hannaye masu nauyi basa motsi.
Tsaye ya danna
Tare da ƙoƙari mai ƙarfi, galibi daga quadriceps, muna kwance gwiwoyi. Amfani da motsawa daga bel na ƙananan hanzari, muna daidaita hannayenmu a haɗin gwiwar hannu, yayin da a lokaci guda yin motsi na turawa a cikin ɗakunan kafaɗa, muna cire nauyin sama da kai.
Bari mu yi ajiyar wuri, ba za ku iya amfani da motsin daga ƙananan ƙafafun ku ba idan aikinku shi ne ƙara ƙarfin ƙarfin bel ɗin na sama. A wannan yanayin, ana buƙatar tashi daga kan sirdin ta hanyar da ta fi ƙarfin sarrafawa, gyara jikin a madaidaiciya, yana kashe inertia gaba ɗaya. Bayan haka ne kawai muke tura ƙyallen sama sama, ta amfani da ƙarfin triceps da ƙananan tsokoki. A kowane hali, muna mayar da nauyi zuwa matsayinsa na asali cikin yanayin sarrafawa, muna ƙoƙari kada mu bugi kanmu da ɗaukar nauyin a cikin kirji.
