Ayyukan motsa jiki
7K 0 31.12.2016 (sabuntawa ta ƙarshe: 01.07.2019)
Jefa ƙwallo a ƙasa (Slamball) motsa jiki ne mai aiki wanda ke da ƙarfi tare da jiki duka kuma yana da yanayi mai fashewa. A matsayinka na ƙa'ida, ana amfani da ita azaman ɓangare na ɗakunan gidaje don haɓaka ƙarfin motsa jiki gabaɗaya, da kuma ƙarin damuwa akan ƙafafu, masu fitar da kashin baya da tsokoki na ɗamarar kafaɗa. An kuma sauƙaƙe aikin ta yadda ba ya buƙatar ƙarin kayan aiki, sai dai ƙwallon ƙwallon ƙafa da falon ƙasa.
Ana yin motsa jiki tare da nauyi mai sauƙi, don haka babu kusan haɗarin rauni. Amma duk da haka, kar ku manta da dumi-dumi, kusanci aiwatar da jefa ƙwallan a ƙasan da tuni ya ji ɗumi. Kula da dumi na baya sosai, yi tsawan tsaka-tsalle kafin jefawa. Kodayake motsi yana da sauki sosai, har yanzu yana da fashewa, don haka wannan hanyar zaku rage haɗarin rauni zuwa kusan sifili.
A yau zamu kalli fannoni masu zuwa dangane da wannan darasi:
- Me yasa zaku jefa kwallon a kasa;
- Fasahar motsa jiki daidai;
- Complexungiyoyin gine-ginen da ke ɗauke da motsa jiki.
Me yasa kuke buƙatar jefa ƙwallon a ƙasa?
Wannan aikin yana ba da gudummawa ga ci gaban ƙarfin fashewar abubuwa a kusan dukkanin manyan ƙungiyoyin tsoka a jikinmu, kuma yana haɓaka jin daidaito da daidaito sosai. Bugu da kari, yin hakan, muna samun kyakkyawan aiki na motsa jiki da horar da babban jijiyoyin jikin mu - zuciya.
Ga 'yan wasa masu farawa, ana iya amfani da shi azaman madadin sandar turawa ko turawa, nauyin nau'ikan yanayi ne, yayin da amafani da ƙwallon ya fi sauƙi kuma baya buƙatar dogon "honing".
Babban katin ƙaho na wannan darasi shine haɓaka iska na motsa jiki da ƙara ƙarfi.
Quadriceps, glutes, extensors na kashin baya da deltoids suna da hannu, amma damuwa daga wannan aikin bai isa ba don samun karfin tsoka a cikin waɗannan rukunin. Amma tare da taimakon sa zaka iya “hanzarta” aikin ka sosai kuma ka tilasta tsarin zuciyar ka yayi aiki yadda ya kamata, ƙona karin adadin kuzari ko kuma kawai ka fadada tsarin horon ka dan kadan.
Dabarar jefa kwallon a kasa
Zaɓi ƙwallon ƙafa wanda zaka iya riƙe a hannunka cikin sauƙi. Ana ba da shawarar farawa da mafi ƙarancin nauyi da amfani da ƙwallaye masu nauyi a kan lokaci. Riƙe ƙwallan a hannuwanka ba shi da sauƙi, yi amfani da alli, wannan zai ƙara ƙarfin riko tare da buɗe dabino.
- Positionauki matsayin farawa: ƙafafu sun fi faɗi kaɗan fiye da kafaɗu, yatsun kafa suna juyawa kaɗan zuwa ga tarnaƙi, baya ya miƙe, ana duban gaba. Kwallan ya zama a kasa, kadan a gabanka. Jingina kaɗan kaɗan, ka zauna ka riƙe ƙwallan da ƙarfi da hannu biyu.
- Iseara ƙwallan zuwa matakin kirji, lanƙwasa hannayenku da shiga cikin lalata, kuma nan da nan ku matse shi a kan kanku. Mun gyara kanmu a wannan matsayin na biyu, muna riƙe ƙwallo a cikin miƙaƙƙun makamai.
- Daga wannan matsayin, zamu fara jefa ƙwallon zuwa bene. Mun tsuguna sosai a cikin cikakken ƙarfi kuma da ƙarfi mun jefa ƙwallan a ƙasa, saukar da hannayenmu ƙasa da ɗan lankwasa gwiwar hannu. Yakamata a ja baya baya kadan, kuma gwiwoyi bazai wuce layin yatsun kafa ba. Saboda hada kafafu da kafadu a lokaci guda cikin aikin, motsin yana fashewa da sauri.
- Idan kana amfani da ball mai haske ne, kama shi da hannu biyu da zarar ya fara tsalle daga kasa, nan da nan ya dauke shi zuwa kirjinka ya matse shi sama. Idan ƙwallan yayi nauyi sosai, maimaita dukkan motsi daga batun farko.
Dubi gajeren bidiyo akan madaidaiciyar dabara don yin aikin:
Fitungiyoyin Crossfit
Da ke ƙasa akwai wasu rukunin gidaje waɗanda ke ƙunshe da jefa ƙwallan a ƙasa. Wadannan rukunin gidaje sun dace sosai da masu farawa da kuma gogaggun 'yan wasa, dukkansu suna da sauki game da ingantacciyar dabara, amma, zasu tilasta muku yin huɗa daidai a cikin gidan motsa jiki kuma su bar motsa jiki a cikin yanayin lemon tsami.
Anan galibi muna horar da jimrewar jiki, bugun zuciya yana ƙaruwa sosai, kuma akwai kyawawan larurar zuciya. Don haka kasan tare da mara dadi a kan mashinan motsa jiki ko kekuna masu tsayayye, yi hadaddun gidaje, kuma ba za ku lura da yadda tsarin horon zai zama mai ban sha'awa da banbanci ba.
| Anastasiya | Yi burpees 20, jefa kwallaye 20 a ƙasa, tsalle 20 akan ƙasan. Zagaye 5 ne kawai. |
| Alisa | Gudu 500 m, tsalle 21 akwatin, kwalba 21 jefa a ƙasa, 12 ja-rubucen. Zagaye 7 ne kawai. |
| Dina | Yi ɗaga ƙafa 7 a sandar da jefa 14 na ƙwallo a ƙasa. Zagaye 10 kawai. |
| Daren dare | Don minti ɗaya, yi kowane motsa jiki bi da bi: jefa ƙwallon a ƙasa, tsalle kan dutsen da kuma juya kettlebell da hannu biyu. Sannan hutun minti daya. Zagaye 5 ne kawai. |
| Farar fata | Yi jujjuyawar ɗoki 22 da hannu biyu, tsalle 22 a kan dutsen, tseren mita 400, burpe 22 da jefa ƙwallo 22 a ƙasa. Zagaye 5 ne kawai. |
