Dogon sake zagayowar tura nauyi biyu

CrossFit yana amfani da atisayen daidaitaccen tsari, aro daga akasarin wasanni kamar ɗaga nauyi, wasan motsa jiki na motsa jiki, wasannin motsa jiki, ɗaga iko, da ɗaga kettlebell. Ofaya daga cikin waɗannan darussan a yau za'a tattauna - tura nauyi biyu a cikin dogon zagaye (Double Kettlebell Long Cycle).

Kafin ci gaba zuwa bayanin dabarun, ana buƙatar faɗi mai zuwa: kafin haɗawa da bayanin da aka bayyana a cikin rukunoninku, dole ne ku koya a hankali, watau mallaki kowane bangare na motsi tare da kananan nauyi, koya dukkan motsi, sannan kuma da kananan nauyi, sannu a hankali ka gudanar da aikin tare da nauyin aiki da kanka, kuma sai bayan haka kayi amfani da shi a matsayin wani bangare na hadaddun!

Fasahar motsa jiki

Yana da kyau a gabatar da turawa na tsawon zagayowa a cikin fasali biyu: kai tsaye tura nauyi biyu daga kirji da daukar kettlebells a rataye a kan madaidaiciyar hannaye, sannan a dauke su a kirjin.

Wannan gajeren bidiyon a sarari yana nuna manyan matsayin ɗan wasa yayin tura ƙwanƙwasa a cikin dogon zagaye:

Rage nauyi zuwa kirji

A al'adance, ana yin la'akari da dabarun motsa jiki tun daga lokacin da aka saukar da dako a kirji: hannaye suna shakatawa, ana daukar nauyi a kirji a karkashin tasirin nauyi. Lokacin da muke ɗaukar ƙuƙumma a kan kirji, kuna buƙatar yin waɗannan masu zuwa:

• tanƙwara gwiwoyinku kaɗan, matse kayan da ke kan ɗakunan hanji da gwiwa;
• dan karkatar da jiki baya, don haka shafan kaya a kasan baya.

Muhimmin ma'ana: ya fi dacewa daga mahangar aiwatar da mafi yawan motsi, runtse hannayenka, don kwantar da gwiwar hannu a kan ƙashin ƙashin ƙugu - tare da gyara ƙwanƙolin bawo, a cikin yankin kirji, za ka toshe numfashinka.

Rage nauyi zuwa rataye matsayi

Mataki na gaba shine ci gaba kai tsaye na saukarwa akan kirji. Tare da jiki, kamar yadda yake, muna tura nauyi daga kirji, ba tare da yada hannayenmu ba. A lokaci guda, a ƙarƙashin nauyin nauyin, muna motsa jiki gaba bayan nauyi, yayin ɗan lankwasa haɗin gwiwa. Zuwa matakin kugu, ya kamata hannaye su zama masu annashuwa; a lokacin barin nauyi tsakanin cinyoyi, ya zama dole a buɗe hannayen don yatsun yatsunku su yi gaba da gaba - wannan zai hana hannayen kittlebells juyawa a tafin hannu kuma yatsu da sauri suna gajiya.

Kettlebell yana juyawa baya

Juyawa ta baya na kettlebells kawai yana farawa ne da gaskiyar cewa mun kwance goge kamar yadda muka ambata a sama. A lokaci guda, hannuwan hannu suna taba ciki, muna barin jiki gaba saboda lankwasawa a cikin kwankwaso da gwiwa, ana ba da shawarar a kiyaye kasan baya a lankwashe kuma a gyara. Matsakaicin matsayi na sintali a bayan baya ana kiransa "cibiyar matattarar baya".

Minarfafawa

Minarfafawa shine wancan matakin motsa jiki lokacin da aka ba da saurin haɓaka zuwa nauyi, saboda abin da aka fitar da aikin kai tsaye. Ta hanyar fadada gabobin kafafu, gami da kara duwawun a gaban goshi, za mu kawo kwalliyar a kusan matakin ido sannan mu ci gaba zuwa matakin karshe na motsa jiki.

Yin jifa a kan kirji: lokacin da kwalliyar ta kai wani wurin, sai hannayen su yi gaba kadan, kamar suna matsawa tsakanin bakunan bawo, da gwiwar hannu suna lankwasawa, saboda haka aka rarraba nauyin awo tsakanin kafada da gaban goshi, gwiwar hannu ta tsaya a kan guntun kasusuwa.

Tura

Ana aiwatar da turawa saboda ƙarfin haɗin ƙafa da ƙafafu na hannaye - an saita motsawar zuwa aikin lokacin da aka miƙa gwiwa da ƙwanƙwasa, mafi kyawun wannan motsi ana aiki, ƙaramin nauyi yana faɗuwa a kan tsokoki na hannaye da ɗamara na sama kuma, saboda haka, yawancin maimaitawar aikin da aka bayar za ku iya yi.

Yana da kyau a koyon aikin a cikin sassa, gwargwadon yadda aka bayyana a sama.

Abu mai mahimmanci! Ana ci gaba da numfasawa cikin motsa jiki gabaɗaya! Bai kamata a ba da izinin riƙe dogon numfashi ba!

Shirin horo

Saitin da ke ƙasa ya dace da 'yan wasa da ke da ƙwarewa a ɗaga kayan ɗamara waɗanda suke son haɓaka sakamakon su a cikin tsabta da jerk na kwalliyar kwalliya biyu. Hakanan yana da kyau don shirya don gasa.

Don horarwa mai nasara, yana da kyawawa don samun nauyin ma'auni masu zuwa: 16, 20, 22, 24, 26, 28 kilogiram. A matsayin mafaka na ƙarshe, zaka iya amfani da dumbbells.

6 makonni shirin:

Hakanan zaka iya sauke wannan shirin daga mahaɗin.

Muhimmin mahimmanci shine saurin turawa na kettlebell. Idan kana son cimma sakamakon 24 sau 100, to, 16 kg - 14-16 sau / minti, 20 kg - 12-14 r / m, 24 kg - 10-12 r / m, 26 kg - 8-10 r / m , 28 kilogiram - 6-8 r / m.

Kuna iya kallon madaidaicin fasahar numfashi a cikin bidiyo mai zuwa:

Fitungiyoyin Crossfit

Crossungiyoyin Crossfit, inda ake amfani da turawar katel biyu na dogon zagaye:

Kalli bidiyon: Mali V: Smashing Onions in the Dogon Country in Mali, West Africa (Agusta 2025).