Gungu

Clungiyoyin motsa jiki haɗuwa ne na motsa jiki guda biyu waɗanda aka sani a cikin CrossFit: ɗaukar ƙwanƙwasa zuwa kirji (ta kowace hanyar da ta dace da kai) da masu tursasawa (jefawa tare da barbell). Bayan kowane fitarwa, an sanya sandar a ƙasa, kuma zamu fara maimaitawa ta gaba daga matsayin asali. Yayin motsa jiki, gungu yana aiki kusan ƙungiyoyin tsoka na jikinmu: hamstrings, quadriceps, deltas, extensors, trapeziums and abs. Saboda wannan dalili, ya sami babban shahara a cikin CrossFit.

A yau zamu kalli bangarorin masu zuwa na motsa jiki:

1. Fasahar motsa jiki;
2. Complexungiyoyin Crossfit masu ɗauke da aikin motsa jiki.

Fasahar motsa jiki

Darasi na gungu gungu sun haɗa da jerin ɗaga sama da ƙwanƙwasa barbell. Bambancin shine cewa bayan munyi traster, kuma an kulle sandar a cikin hannayen miƙaƙƙu, zamu dawo da sandar a ƙasan mu kuma maimaita dukkan motsin daga farkon. A wannan yanayin, ana iya yin motsa jiki "a cikin duka" (nan da nan fara sabon maimaitawa), ko kuma za ku iya gyara ƙwanƙwasa a ƙasa har sai inertia ta tsaya gaba ɗaya - zaɓi zaɓi wanda zaku iya aiki kamar fasaha da ƙarfi sosai. Ana yin motsa jiki kamar haka:

1. Sanya sandar a gabanka tare da sandar kusa da ƙafarka ta ƙasa kamar yadda zai yiwu.
2. Tsayawa bayanka a mike kuma yana fitar da numfashi, ka daga sandar daga kasa ka daga barbell zuwa kirjinka a kowane irin matsayi da ya dace da kai (zaune, tsugunne ko rabi a tsaye). Ya kamata a sanya sandar a kan ramuka na gaba da tsokoki na pectoral.
   
3. Fara fara tursasawa - a lokaci guda, fara tsaye tare da ƙwanƙwasa, kamar yadda yake a gaban kujerun gaba, kuma yi ƙwanƙwasa ƙyama, gami da ɓarna a cikin aikin. Kulle sandar a kan madaidaiciyar hannaye.
   
4. Da kyau ƙasa sandar ƙasa, ya kamata a sarrafa motsi. Da farko, mun saukar da shi zuwa kirji, sa'annan mu sanya shi a ƙasa, muna ajiye baya madaidaiciya.
   
5. Yi wani wakili. Idan kuna yin aiki sosai kuma aikinku shine kammala motsa jiki ko hadadden abu a cikin mafi kankanin lokacin da zai yuwu, yi atisayen tari "a billa", ba tare da tsayawa a kasa ba.

Xungiyoyin

Kalli bidiyon: Gungu à Kandale (Agusta 2025).