Tsalle tsalle wani motsa jiki ne mai ban sha'awa game da kaya, wanda ya cancanci shahara tsakanin masu dacewa da dacewa. A gefe guda, a ciki muna aiki da quadriceps, muna aiki cikin cikakken ƙarfi kuma a cikin fashewar abubuwa, a gefe guda kuma, muna horar da zuciyarmu, tunda wannan aikin kuma yana ɗauke da nauyin aerobic.
Exercisesananan motsa jiki waɗanda basa buƙatar amfani da ƙarin nauyin nauyi na iya haɓaka saurin aikinku kamar yadda tsalle tsalle yake. Bambancin bambance-bambance ne kawai ke zuwa hankali (tare da tsalle a kan akwati, tsalle a kan yar tsaga, jan sama a kan sandar kwance, da sauransu). Aikin yana da kyau sosai: saboda gaskiyar cewa muna aiki ba tsayawa, ba ƙyale ƙwayoyinmu su huta ba, jiki ba shi da lokaci don dawo da ajiyar ATP, ɗakunan glycogen da ke cikin ƙwayoyinmu suna saurin cinyewa, matsakaicin adadin ƙwayoyin tsoka, duka sauri da a hankali, kuma bugun zuciya zai iya kaiwa zuwa 140-160 a kowane minti daya, saboda haka mutanen da ke fama da hauhawar jini ko wasu matsaloli tare da jijiyoyin jijiyoyin jiki ya kamata su yi wannan aikin tare da kulawa sosai - irin wannan nauyin mai nauyi na iya zama a gare su wuce gona da iri.
A cikin labarinmu na yau, zamu bincika abubuwan da ke gaba na wannan darasi:
- Menene fa'idodi na tsalle-tsalle;
- Fasahar motsa jiki;
- Complexungiyoyin Crossfit masu ɗauke da wannan aikin.
Menene fa'idar tsalle tsugune?
Irin waɗannan motsa jiki a lokaci guda suna ɗaukar nauyin motsa jiki da na anaerobic don jiki, suna ba da cikakken ci gaban ƙwarewar aikin 'yan wasa.
- Bangaren motsa jiki na motsa jiki shine cewa ta hanyar aiki cikin irin wannan yanayin, zamu karfafa aikin tsarin zuciyarmu, mu daidaita jijiyoyin zuciyarmu zuwa damuwa mai tsanani. Ta yin aiki a babban bugun zuciya, muna kuma haɓaka raunin kayan mai, wanda ke haifar da saurin nauyi da samun sauƙi mai kyau.
- Abun wasan motsa jiki na motsa jiki shine cewa naman jikin mu suma sun sami isasshen ƙarfin ƙarfi, wanda ya zama dole don hawan jini da kuma ƙaruwa da ƙarfi. Ta hanyar yin aiki a cikin wannan halin mara tsayawa, muna ƙarfafa glycolysis anaerobic, wanda ke haifar da saurin acidification da "gazawa."
Bayan ka mallaki dabarar da ta dace da wannan aikin kuma ka hada da shi a cikin shirin horaswar ka, bayan wani lokaci zaka lura da yadda juriyar ka da karfin fashewar ka suka karu, zaka iya samun sauƙin jimrewa da ɗimbin cututtukan zuciya kuma ka sami saukin sarrafa numfashin ka yayin motsa jiki na asali. Sabili da haka, ina ba da shawarar sosai ga kowane ɗan wasa kada ya yi watsi da wannan aikin kuma ya ba shi kulawar da ta dace, ko kuna son ƙoshin lafiya, dacewa, ɗaga ikon sama, wasan tsere ko wasannin motsa jiki - halayen haɓaka da aka samu a tsalle-tsalle masu tsalle za su kasance masu amfani a gare ku a kowane ɗayan waɗannan fannoni, yana haɓaka sakamakon ku sosai.
Waɗanne tsokoki suke aiki?
Bugu da kari, tsalle-tsalle yana motsa ci gaban karfin fashewar quadriceps saboda kaifin raunin filayoyin tsoka. Wannan zai zo da sauƙin amfani yayin yin matattarar nauyi da matattu, inda fashewa mai kyau a farkon yana ba da tabbacin ɗaga sauri da ƙarfi. Yawancin masu koyar da ƙarfi daga yamma suna ɗaukar atisayen tsalle (kamar tsalle-tsalle da tsalle-tsalle) a matsayin manyan kayan aiki don haɓaka ƙafafu masu ƙarfi sosai.
Groupsungiyoyin tsoka masu aiki a cikin tsalle-tsalle su ne quadriceps, adductors na cinya da gindi. Ana ɗaukar ƙarin tsayayyen kaya ta hanyar masu haɓaka na kashin baya, tsokoki na ciki da na hamst.
Bambancin da ya fi dacewa na tsalle shi ne yin wannan aikin tare da nauyin mai wasan - wannan ita ce hanya mafi sauki don sarrafa motsi, lura da numfashi, kuma nauyin da ke kan gwiwoyi da kashin baya zai zama kaɗan. Koyaya, babu wanda ya hana ku rikita aikinku kuma kuyi ƙoƙarin yin wannan aikin tare da ƙarin nauyin nauyi a cikin sigar ƙararrawa ko dumbbells. An fi sanya barbell a kan trapezoid, kamar yadda yake a cikin tsaka-tsakin gargajiya, muna riƙe dumbbells a cikin miƙaƙƙun hannaye, muna ƙoƙari kada mu ɗora biceps da kafadu. Tabbas, nauyin nauyi ya zama matsakaici, ba mu da sha'awar rikodin wuta a nan, kuma babu ma'anar yin aiki a cikin kewayon ƙaramar maimaitawa. Zaɓi nauyin da zaku iya ɗaukar aƙalla sau 10 na '' tsabta '' kuma a hankali ku ƙara nauyi, kuna tunatar da bawa jiki isasshen kayan aiki don murmurewa.
Haɗarin rauni daga amfani da ƙarin nauyi, ba shakka, yana ƙaruwa, tun da akwai nauyin axial a kan kashin baya, kuma an halicci matsi maras so akan gwuiwar gwiwa.
Fasahar motsa jiki daidai
A ƙasa zamu kalli mafi dacewa da fasaha don yin tsalle-tsalle, bayan karatun wanda zaku iya haɓaka yawan aikin da aka yi a cikin horo.
Matsayi farawa
- Mun sanya ƙafafunmu kafada-kafada baya;
- Feetafafu sun ɗan rabu;
- Baya ya mike;
- Muna ƙetare hannayenmu a kan kirji;
- Kallo ya nufa gaba.
Idan kuna motsa jiki da barbell, sanya shi a kan ƙwayoyin trapezius ku matse shi sosai da tafin hannunku, kada ya canza matsayinsa yayin gabatowa.
Idan kuna motsa jiki tare da dumbbells, kama su da hannuwanku (zaka iya amfani da wuyan hannu ko ƙugiya) kuma yi ƙoƙarin kiyaye su a tsaye kai tsaye a duk hanyar. Idan dumbbells suna lilo daga gefe zuwa gefe, zakuyi haɗarin rauni a kafaɗarku.
Squat
Yi zurfin zurfafawa, ajiye bayanku a madaidaiciya kuma ba tare da zaga yankin sacrum ba. Yi ƙoƙarin taɓa damtsen ku zuwa ƙwanƙwan maraƙin ku - wannan shine mafi ƙarancin ƙarfin mu. Kada ku canza matsayin kayan aikin idan kuna motsa jiki tare da ƙarin nauyi.
Dash
Fara wani abu mai fashewa zuwa sama, yana ƙoƙarin miƙe ƙafafunku cikin sauri, kuma fitar da iska da sauri a lokaci guda. Bayan haka, yi ƙoƙari ka ɗaga ƙafafunka daga ƙasa, saboda saurin hanzari da aka ba ka, za ka ɗaga ƙasa ta hanyar da dama santimita. Duba matsayin sandar barbell da dumbbells yayin da kuke tsalle. Idan kuna da nauyi kuma baza ku iya sarrafa motsi ba ta kowace hanya, rage nauyin aiki ko yin tsalle da nauyinku.
"Saukowa"
Lokacin da ka riga ka fara sauka, sha iska ka maida hankali kan saukowa kan kafafunka masu lankwasa ka nan take ci gaba da tafiya kasa - ta wannan hanyar ne zaka rage kasadar cutar da gwiwa. ,Asa, nan da nan ƙasa ƙasa-kaɗan kuma sake yin maimaitawa ba tare da tsayawa bayan saukowa ba ko a gindin ƙasa. Ya kamata aikin ya ci gaba saboda tsokoki na cinyoyi suna cikin tashin hankali koyaushe.
Fitungiyoyin Crossfit
A cikin teburin da ke ƙasa, zamuyi la'akari da ɗakunan hadadden aiki da yawa, ta hanyar aiwatar da abin da zaku iya ƙara ƙarfin fashewar ƙafafu, bayar da rikitarwa akan dukkan tsokoki na jiki, ko kuma kawai ƙara ƙarfin kuzarin horo ta hanyar kashe yawancin adadin kuzari a cikin dakin motsa jiki.
A cikin waɗannan rukunin gidaje, ana nuna yawan maimaitawa na tsalle tsalle, yana nuna motsa jiki tare da nauyin ɗan wasan. Idan wannan aikin yana da sauki a gare ku ba tare da amfani da ƙarin nauyi ba, za ku iya ɗaukar ƙaramin ƙararrawa ko dumbbells masu haske ku yi waɗannan ɗakunan tare da su, rage yawan maimaitawa a kan hankalinku.
Jirgin Jirgin Jirgi | Yi tsalle igiya 200, tsalle tsalle 60, da burpees 30. Akwai zagaye 3 gaba ɗaya. |
JAX | Yi burpees 10, barbells 10, tsalle tsalle 20 da huhu 20. Zagaye 5 ne kawai. |
OHDU | Yi kwasfa 3 na sama, tsalle tsalle 20, da tsalle 15 sau biyu. Akwai zagaye 3 gaba ɗaya. |
Ja layi | Yi masu tursasa barbell 10, tsalle 10 da tsalle tsalle 10. Zagaye 10 kawai. |