Zama-Sama

Sit-Up wani shahararren motsa jiki ne tsakanin masu saurin motsa jiki da masu motsa jiki waɗanda aka tsara don haɓaka tsokokin ciki. Tare da tayar da kafa da crunches, ana iya ɗauka ɗayan ɗawainiyar motsa jiki ga 'yan jaridu, tare da dabarar aiwatarwa daidai, waɗannan atisayen guda uku sun ƙaddara kashi 90% na ci gaban ku yayin horar da wannan ƙungiyar tsoka.

Motsawar ta fada cikin kauna tare da adadi mai yawa na 'yan wasa saboda ko da mai farawa zai iya jurewa da bunkasa fasahar ta, aiwatarwar sa ba ya bukatar wani karin kayan aiki kuma yana da sauki a nemo masa wuri a kowane shirin horo.

A cikin labarinmu na yau, zamuyi nazarin bangarorin masu zuwa dangane da yin zama:

1. Menene fa'idar yin aikin motsa jiki;
2. Fasaha don yin zama;
3. Complexungiyoyin Crossfit masu ɗauke da wannan aikin.

Menene alfanun yin zama?

Yin wasan-zaune-tsaye, dan wasan ya loda dukkannin tsokoki na ciki, tunda kewayon motsi a nan babba ne. Layin ya sauka a kan tsokar abdominis (tare da girmamawa a ɓangaren sama), tsoffin tsoffin ciki da masu fitar da kashin baya suma suna aiki sosai.

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Ba zan ɗauka cewa zama-sama ya zama tushen motsa jiki ba. Maimakon haka, akasin haka, zan sanya su a ƙarshen don ƙarshe "ƙare" jijiyoyin ciki. Gaskiyar ita ce, motsi abu ne mai fashewa, ana aiwatar da shi cikin hanzari da sauri, yana da matukar wahala a maida hankali kan aikin kungiyar tsoka da ake so a ciki, kuma wannan lamarin ya zama muhimmi a cikin wasannin motsa jikinku don samun karfi da fitattun tsokoki na ciki. A saboda wannan dalili, yana da kyau a haɗa shi cikin horo na ƙwarewa, tare da taimakonsa zaka iya haɓaka saurin da ƙarfin ɗaukar kaya da kuma sanya horo ya zama mai fa'ida da wahala.

Lokacin da nace da wuya, ina nufin tsananin horo. Bayan wasu hadadden gidaje masu dauke da zama, wani lokacin yana da wuya mutum ya tashi daga kasa ya dawo da numfashi, kuma ciwon da ke cikin jijiyoyin ciki zai tunatar da ku wannan motsa jiki a kalla a 'yan kwanaki, koda kuwa kuna samun horo sama da shekara guda.

Fasahar motsa jiki

Akwai nau'ikan zama daban-daban na 'yan jarida, mafi yawan su sune: na gargajiya, ta amfani da ƙarin awo, V-sit-up (ninka) da kuma zama a kan benci mai karkata. Bari muyi magana dalla-dalla game da dabarar aiwatar da kowane nau'in zama.

Kayan zama na gargajiya

Irin wannan shine yafi jan hankalin mu, tunda galibi a cikin hadaddun kayan aiki muke yin tsayayyar zaune - aiwatar da shi baya buƙatar ɗaukar hankali. Motar tayi nesa da mafi wahala, saboda haka abu ne mai sauki ga kwakwalwarmu ta "canza" zuwa gareshi bayan mun sake wani motsa jiki. An yi zaman yau da kullun kamar haka:

1. Matsayin farawa: dan wasan yana kwance a bayansa, kafafuwa sun sunkuya a gwiwoyi, hannaye sun mike kuma sun kwanta a kan kai. Buttock, ƙananan baya da babba baya an manne da shi ƙasan. Kafafun an matse su sosai a kasa. Idan ƙafafunku sun fito yayin gabatowa, gwada hutawa a ƙasa tare da dugaduganku kawai kuma rarraba tsakiyar ƙarfin kamar yadda za ku yi a kan maɓallin barbell.
2. Dan wasan ya fara matsar da jikinshi sama yayin fitar da numfashi a lokaci guda. Aikinmu shine tashi saboda kokarin muryoyin ciki, yayin kokarin kada mu zagaye bayanmu, kuma da yatsunmu muke kokarin isa kafafunmu. A saman, jiki ya zama kusan a kusurwa daidai zuwa bene.
3. Bayan taba ƙafafun, sannu a hankali fara sauka zuwa ƙasa yayin shaƙar iska, yin motsi da sauri, amma a ƙarƙashin sarrafawa. Rike hannayenka madaidaiciya a kan kanka ka taɓa su zuwa ƙasa, sannan maimaita dukkanin motsi daga farkon.

Zauna tare da ƙarin nauyi

Wannan babban zaɓi ne ga waɗancan athletesan wasan da aka riga aka basu damar zama na yau da kullun don adadi da yawa na maimaitawa ba tare da wahala ba. Ya fi dacewa a yi shi tare da diski ko dumbbells mai haske a cikin miƙa hannaye. Tabbas, nauyin nauyi ya zama matsakaici, kar a yi ƙoƙarin kafa bayanai a cikin irin waɗannan atisayen - ba za ku ba kowa mamaki da wannan ba, amma za ku sami rauni ga kashin baya na lumbar koda kuwa kuna bin dabarun da suka dace kuma bayan cikakken dumi

1. Matsayi farawa: an sanya ɗan wasa kamar yadda yake a cikin yanayin zaman gargajiya, amma yana riƙe da faifan a madaidaiciyar hannu kusan a matakin ƙananan kirji.
2. Lokaci ɗaya tare da ɗaga jiki, kuna buƙatar tura faifan sama kaɗan, tare da wannan aikin duka tare da fitar da iska mai ƙarfi. A saman saman amplitude, faifan ya kamata ya kasance sama da kai, kuma ba a gaban kirji ba, sabili da haka, tsoffin tsokoki, musamman ma na baya, suma sun shiga cikin motsi. A wannan halin, motsin hannaye bai kamata ya zama na yanayi mai matsi ba, kawai muna '' shiryar da '' faifan ne sama, 'yan kwalliyar ba sa shiga atisayen, kuma makamai bai kamata su tanƙwara a gwiwar hannu ba.
3. Lowerasa runtse jiki ƙasa, a lokaci guda mayar da diski zuwa matakin kirji.

V-situp (ɗan littafi)

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Hakanan ana ɗaukar ninka ɗin a matsayin nau'in zama. Ana aiwatar da motsi lokaci guda tare da jiki da ƙafafu, wanda ke sa motsa jiki ya zama mai fashewa kuma yana ƙaruwa lodi a kan latsawa, yayin da girmamawa ke kan sashinta na ƙasa.

1. Dan wasan yana kwance a kasa, jiki ya kara tsawo, an aza madaidaiciya hannaye a bayan kai, dukkan tsokoki suna annashuwa.
2. Wajibi ne don fara yin zaman, a lokaci guda jan ƙafafunku sama, ƙoƙarin isa ƙafafunku ko ƙananan ƙafa tare da hannuwanku. Motsi yana tare da numfashi. A lokaci guda, muna ƙoƙari kada mu durƙusa gwiwoyi, saboda wannan yana sauƙaƙa aikin sosai.
3. Fara fara ƙasa da ƙafafu ƙasa, jin motsin tsokokin ciki. An ɗan yi ɗan hutu a gindin, jiki ya daidaita sosai, kamar yadda yake a wurin farawa.

Karkata zaune

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Da farko kallo, wannan aikin yana kama da kamannin karkata-benci. Bambancin shine a yayin zama muna dagewa da baya a tsaye ba tare da lankwasawa da kashin baya ba, kuma lokacin da yake murdawa, dan wasan zai dan zagaya kashin baya domin kara danne bangaren sama na manema labarai. Bugu da kari, a mafi yawan lokuta, lokacin da ake murdawa, dan wasan baya runtse jiki gabadaya kan benci kuma yana aiki cikin gajarta, ba tare da barin tsokoki su huta a kasa da maki na sama ba, yayin da muke zaune, sai mu sauke kanmu gaba daya kan benci bayan kowane maimaitawa kuma mu yi kowane maimaitawa a ciki cikakken amplitude.

1. Matsayin farawa: dan wasan yana kan benci mai lankwasa, yana manne da takurawa tare da kafafunsa, an miƙe hannayensa an dawo da baya.
2. Za mu fara yin motsi tare da jiki sama, yin kwangilar ƙwayoyin ciki kuma ba tare da lanƙwasa ƙananan baya ba. A saman aya, ya kamata ka kasance a kusurwa daidai da inji. Matsar da hannayenku gaba ɗaya yayin da kuke matsawa don taɓa ƙafafunku.
3. Kwantar da jiki ƙasa sosai har sai ya taɓa bencin. Sauke kanka gaba daya, shakatawa dukkan tsokoki kuma kuyi maimaitawa.

Fitungiyoyin Crossfit

Complexungiyoyin aikin da aka jera a cikin tebur ɗin da ke ƙasa an tsara su ne don ƙwararrun 'yan wasa, don haka idan dabarun zaman ku da sauran atisayen da aka haɗa a ciki har yanzu ba su da kyau, a karon farko, ku tsaya a wani abu mafi sauƙi kuma a hankali ku ƙara kayan.

Kalli bidiyon: Yeh Sama, Sama Hai Ye Pyar Ka. Jab Jab Phool Khile Songs. Shashi Kapoor. Nanda. Lata Mangeshkar (Oktoba 2025).