Dumbbell Thrusters

Ayyukan motsa jiki

9K 0 31.12.2016 (bita ta ƙarshe: 05.05.2019)

Dumbbell Thrusters ko tsalle-tsalle suna motsa jiki sosai a cikin CrossFit saboda ƙwarewar fasaharsu da gaskiyar cewa basu buƙatar ƙarin kayan aiki banda dumbbells biyu. Sigar dumbbell ta fashe ya fi ƙarfin gaske, wanda ke ƙara ingancin wannan aikin. Wannan aikin yana da kyau ga waɗanda suke so su ƙara nau'ikan tsarin aikin su, kazalika da haɓaka kaya akan tsokoki.

A yau zamuyi nazarin manyan bangarorin da suka danganci aiwatar da wannan aikin, sune:

1. Menene amfanin yin tursasawa tare da dumbbells;
2. Fasahar motsa jiki;
3. Hankula kurakurai na sabon shiga;
4. Wasannin Crossfit dauke da tsalle dumbbell.

Menene alfanun wannan aikin?

A lokacin fitar jini na dumbbell, dan wasan ya sauya nauyin da ke kan deltoids, tare da bunkasa karfinsu da kuma juriya. Wani abu makamancin wannan ana aikatawa ta mabiyan kettlebell suna ɗagawa a motsa jiki, kuma ƙarfin juriyarsu ya wuce fahimtar fahimta - suna iya yin irin wannan atisayen na mintina da yawa.

Ta hanyar yin aiki tare da dumbbells maimakon kwalliya, haka kuma kuna kashe karin kuzari wajen daidaita zuciyar ku da daidaita dukkan jikin ku.

Yana da mahimmanci a haɗa tsokoki na cinya da kafaɗu a lokaci guda - wannan hanyar motsi zai zama mafi fashewa, kuma ƙarfin horo zai ƙaru.

Waɗanne tsokoki ke aiki tare da masu motsa dumbbell? Babban kaya anan ana daukarta ne ta hanyar kafadu da kwatangwalo, kuma dukkan tsokoki na jijiyoyi da daskararren tsokoki suna aiki a kididdige, ba tare da su ba motsi zai kasance "lubricated", kuma fitarwa kanta zata yi kama da dumbbell press na tsaye. Lallai latsa dumbbell babban motsa jiki ne na asali don haɓaka tsokoki, amma don CrossFit, fashewar abubuwa da haɗuwa cikin jiki duka sun fi dacewa da mu. Wannan shine dalilin da yasa masu tursasawa babban motsa jiki ga duka masu farawa da ƙwararrun athletesan wasa.

Daidaitacciyar dabara don yin dumbbell thrusters

Yadda za ku iya yin tsalle-tsalle tare da dumbbells yana ƙayyade nauyin da za ku karɓa da kuma irin ƙwarewar da za ku haɓaka. Ba tare da kyakkyawan haɗin gwiwa na kafadu, ƙafafu da baya ba, aikin zai rasa rabin fa'idodi, don haka ba da kulawa ta musamman ga ɓangaren fasaha. Don haka menene hanya madaidaiciya don yin dumbbell thrusters?

1. Matsayi farawa: ƙafa kafada-faɗi kafada-nesa ko ɗan faɗi kaɗan, baya madaidaiciya, sa ido, dumbbells a ƙasa. Aga dumbbells daga ƙasa suna yin wani abu kamar matattu, to, yi amfani da biceps da deltas don ɗaga su zuwa matakin ɗamarar kafada. Ya kamata dumbbells su kasance a layi daya da juna.
   
2. Tsugunnawa ba tare da canza matsayin dumbbells ba... Zurfin squat wani bangare ne na mutum, ga wani ya fi dacewa a zauna a cikin cikakken fadada kuma a taɓa tsokoki ɗan maraƙi tare da ɗan cinyoyin cinyoyin, ga wani ya isa rabin-squat zuwa matakin layi ɗaya da bene. Tare da kowane ɗayan waɗannan zaɓuɓɓukan, ba mu canza tsakiyar ƙarfin zuwa yatsan ƙafa, amma tsayawa tsaye a kan dugaduganmu, kar a manta da ajiye bayanmu a madaidaiciya, yayin da gwiwoyi bai kamata su wuce matakin safa ba, yayin saukar da ƙasa muna ɗaukar numfashi mai ƙarfi. Gwada shi kuma zaɓi wane zaɓi ya fi dacewa da ku.
   
3. Da zaran mun fara tashi, fara jefa dumbbells sama kokarin da deltoid tsokoki, yayin da yake shakawa a lokaci guda. Saboda hada kafafu da kafadu lokaci guda, motsi zai juya ya zama mai sauri da fashewa. Yana da mahimmanci don zaɓar saurin da ya fi dacewa na motsa jiki - gwiwar hannu da gwiwoyi ya kamata a miƙe a lokaci guda, idan kun riga kun tashi tsaye, amma har yanzu ci gaba da danna dumbbells sama, ana yin motsi ba daidai ba.
   
4. Ba tare da bata lokaci ba a saman aya, za mu sauke dumbbells a kafaɗunmu mu tsuguna. Hakanan yana da mahimmanci don zaɓar saurin da ya dace, dole ne a yi komai a lokaci guda.
   
5. Ba tare da bata lokaci ba a kasa, za mu sake maimaita fitarwar. Ya kamata aikin ya zama mai ban tsoro, ba mu jinkirta kowane lokaci, duk jiki yana aiki kamar bazara.

Kuskuren farawa na kowa

Tsalle tsalle ba karamin motsa jiki bane, amma, shima yana da nasa kananan dabaru wadanda galibi 'yan wasa marasa kwarewa ke yin biris dasu. Misali:

1. Dumbbells sunyi nauyi. Ka tuna sau ɗaya kuma ga duka: nauyi ba ya taka muhimmiyar rawa a cikin irin waɗannan atisayen. Babu wata damuwa ko yaya nauyin dumbbells da zaka iya dagawa, anan ci gaba da aikin fashewar dukkan kwayoyin halitta yana da mahimmanci a gare mu, zai yi wuya a cimma wannan da dumbbells masu nauyi. Bugu da kari, lokacin aiki da nauyi mai yawa, zai fi muku wahala daidaita yanayin jiki, baya zai fadi a gaba, kuma dumbbells din za su “watse” zuwa ga bangarorin lokacin dagawa. Lokacin yin masu turawa da dumbbells masu nauyi, da wuya ku sami damar yin aiki a cikin maimaitawa da yawa, kuma yin aiki sau 6-8 ba shi da amfani a gare mu a nan. Daga gogewar kaina, zan iya cewa adadi mafi kyau na maimaitawa don cirewa tare da dumbbells 15-30 ne, ba shi da ma'ana don sauka ƙasa, ƙari mai yiwuwa ne, amma yana da matukar wahala, tun da tuni kafadu za su kasance "hammata".
2. Saitin dumbbells mara daidai. Wasu masu farawa suna juya tafin hannunsu gaba kuma basa riƙe dumbbells a layi ɗaya da juna, amma suna ɗan fito da su a gabansu. Wannan zai sa ya fi wahalar sarrafawa da ƙara haɗarin rauni ga mai juyawa.
   
3. Dole ne aikin ya tashi tsaye a tsaye, duk wani karkacewa zuwa gefe zai wahalar da aikin sosai, tunda dole ne ku daidaita jikinku a ƙarƙashin ƙugu.
4. Numfashi mara kyau. Tare da sauri, motsa jiki masu motsa jiki kamar dumbbell tsalle, har ma da gogaggen 'yan wasa na CrossFit na iya samun sauƙin ɓacewa cikin ƙwarewar numfashi mai dacewa. A wannan yanayin, zaku sha wahala kafin lokaci kuma da wuya ku mallaki adadin maimaitawar da aka tsara.
5. Rashin dumi. Trasters sun haɗu da abubuwa na aerobic da nauyin anaerobic, saboda haka ya zama dole ba kawai a ɗora dukkan haɗin gwiwa da jijiyoyi sosai ba, har ma don shirya tsarin zuciyarmu don aiki kafin aiwatar da aikin. Mintuna 10 na cardio zasu taimaka mana da wannan daidai, zaku ƙara bugun zuciyarku a gaba, wanda hakan ba zai haifar da da saurin tsallewa cikin hawan jini ba.

Fitungiyoyin Crossfit

Trasters ko tsalle-tsalle suna da kyau don haɓaka ƙarfin aikinku da ɗagawa, kuma kowane ɗan wasan CrossFit mai girmama kansa bai kamata ya yi amfani da wannan ba. Da ke ƙasa akwai ƙananan misalai na yadda zaku iya yin dumbbell thrusters a matsayin ɓangare na aikinku na CrossFit.

Kalli bidiyon: Single arm dumbbell thrusters tutorial (Nuwamba 2024).