Motsa jiki na ciki shine ɗayan mafi ingancin kayan aikin famfo na ciki. Ba kamar ɗimbin nauyi ba, waɗanda ke ba da gudummawa ga haɓakar tsoka da bayyanar taimako, motsa jiki na tsaye na iya ƙara ƙarfin ƙwayar tsoka da haɓaka ƙarfin hali.
Saboda haka, motsa jiki na ciki "kusurwa" bai dace da masu farawa ba. Bugu da kari, domin cimma wani adadi mai yawa, zai fi kyau a bada lokaci mai yawa a tsarin horaswa zuwa atisayen motsa jiki, sannan a bar wadanda suke tsaye su “gama” tsoffin da aka horar a karshen. Don daban-daban na horon ɗan wasa, akwai bambancin wannan aikin. Abu na gaba, zamuyi la'akari da sifofin kowannensu, muyi nazarin dabarun aiwatarwa, sannan mu gano sakamako akan takamaiman tsokoki yayin zabar wani nau'in "kusurwa". Mafi shahararrun nau'ikan wannan darasi sune kamar haka:
- Kusurwa a ƙasa;
- Kusurwa a bangon Sweden;
- Kusurwa a kan sandar kwance.
"Kusurwa" a ƙasan
Aikin ciki na ƙasa ana yin shi ta ɗagawa da riƙe jiki a hannuwansu a tsayayyen wuri. Lokacin da aka ba da shawarar shi ne sakan 30 don saiti 3-4. Ba daidaituwa ba ne da muka zaɓi irin wannan aikin farko, tunda tare da shi, muna ba da shawarar cewa duk masu farawa su fara ci gaba a cikin kusurwa.
Fasahar aiwatarwa
- Matsayi farawa - zaune a kan gindi, ƙafafu madaidaiciya tare da yatsun yatsu. Bayan baya kuma a mike yake. Hannun suna layi daya da jiki, kuma hannayen suna kan ƙasa.
- Yanzu ya zama dole a tsaga gindi daga bene ta amfani da sauran hannayen a kasa da daga kafadu. Mahimmanci! Lokacin da aka dauke jikin daga bene, sai ƙashin ƙugu ya koma baya kaɗan.
- Yanzu, tare da taimakon tsokoki na ƙananan latsa, ƙafafun kafafu an yage daga ƙasa kuma ana riƙe su da nauyi don matsakaicin adadin lokaci. Kuma ba don komai bane cewa motsa jikinmu yana da suna na geometric - kusurwa. Don haka, kamar yadda muka sani, kusurwar na iya zama daban. Don masu farawa, zaku iya kiyaye ƙafafunku a layi ɗaya da bene. Yawancin lokaci, zaku iya ci gaba a cikin motsa jiki ta ɗaga ƙafafunku sama da sama. Hannun na iya zama a wurare daban-daban guda uku - madaidaiciya, a dan lankwasa a gwiwar hannu kuma a cikakke a kan gwiwar hannu.
Babu iyaka ga kammala: alal misali, 'yan wasan motsa jiki suna riƙe kusurwa ta yadda kafafu suke kusa da fuska sosai
Fasali na shiri
Kamar yadda ake iya gani daga dabarar aiwatarwa, wannan aikin zai bukaci hada hannaye - duk da cewa karami ne, amma idan kuna da rauni sosai, to a cikin motsa jiki na 'yan jaridu a wani lokaci zaku daina samun ci gaba daidai saboda hannaye, wanda ba zai iya riƙe jiki daidai ba na dogon lokaci. Idan kuna fuskantar irin wannan matsalar, muna baku shawara da ku canza kusurwa tare da turawa don ƙarfafa tsokoki na makamai. Bugu da kari, don ci gaba a latsawa, muna ba da shawarar sauya wasu kusurwa tare da atisayen karfi don 'yan jaridu, misali, zama-sama da V-sit-ups - to sakamakon zai zama babba!
Idan darussan da ke cikin wannan tsari suna da wahala, zaku iya sauƙaƙa hanyar yin hakan. Misali, ya fi sauki a yi "kusurwa" tare da kafafu a kirji a kirji:
© zinkevych - stock.adobe.com
Kuskure na al'ada
Kamar kowane motsa jiki a cikin kusurwar bene, 'yan wasa suna yin kuskuren kisa da yawa. Bari mu karya su.
- Lanƙwasa a gwiwa ana ɗauka laifi ne. Legafafu suna tsayawa kai tsaye tare da yatsun kafa da ke gaba a duk lokacin motsa jiki. Amma! Idan kai dan wasa ne na farko kuma ta wata hanyar ba zaka iya rikewa ba na tsawon daƙiƙa 10, to wannan zaɓin karɓaɓɓe ne yayin zaman horo na farko yayin aiwatarwa.
- Kafadu ya kamata a ɗaga. Ba shi da yarda a jawo kafadu a cikin kanka.
"Kusurwa" a kan bangon Sweden
Aikin motsa jiki "kusurwa" za'a iya yin shi a bangon Sweden ta amfani da katako da aka zana. Wannan sigar mafi kusurwa ce ta kusurwa - anan ya zama dole a sami wadatattun hannaye, kuma kusurwar da kanta a cikin aikin ya zama mai kaifi, wanda babu shakka ya rikitar da shi.
Fasahar aiwatarwa
A ƙasa zaku sami dokoki don dabarun aiwatar da sandunan bango:
- Matsayi farawa - jikin yana tsaye tare da bayanta zuwa bango. Ana riƙe hannayen da ke lanƙwasa a gwiwar hannu a kan sandunan da ba daidai ba.
- An canza nauyin jiki gaba ɗaya zuwa hannaye. Arfafawa a kan gwiwar hannu. Legafafu madaidaiciya ne, ba taɓa bango ko bene ba.
- Tare da ƙoƙari na latsa cikin ciki, jiki ya tanƙwara a ɗakunan kwatangwalo, kuma an kawo ƙafafun madaidaiciya a gaba.
- A cikin wannan matsayin, ƙafafun suna kasancewa don matsakaicin lokacin da zai yiwu, bayan haka, ba tare da motsi kwatsam ba, a hankali suke komawa kan matsayin su na asali.
© Serhii - stock.adobe.com
Fasali na aiwatarwa
Kamar yadda aka ambata a baya, "kusurwa" tare da yin amfani da sandunan bango ana yin ta ne bisa yanayin daidaitawarta: katako, sandar kwance ko kuma kawai tsani tsani. Don yin atisaye a kan sandunan da ba daidai ba, kuna buƙatar samun ƙafafun hannu masu ƙarfi waɗanda za su iya tallafawa nauyin jikinku na ɗan lokaci. Babban aikin kuma ana yin shi ta ƙananan ciki da kuma cinya ta sama. Bugu da ƙari, an haɗa biceps da triceps. A wasannin motsa jiki na farko, ya halatta a ɗaga ƙafafu cikin lankwasawa.
Kuskure na al'ada
- Matsayin baya. Baya ya kamata a manne da bango sosai. Ba shi da karɓa don lanƙwasa a baya. Wannan na iya haifar da rauni.
- Basic motsi. Lokacin ɗaga ƙafafu, ƙwayoyin ciki ne ke yin ƙoƙari, kuma ba wai ta hanyar juyawar ƙashin baya ba.
"Kusurwa" akan sandar kwance
Irin wannan motsa jiki "kusurwa" don latsawa ana yin sa ne a rataye kan madaidaiciyar makamai akan sandar kwance. Wannan shine mafi wahala ga dukkan nau'ikan nau'ikan na uku da aka gabatar a cikin kayan, tunda ya ƙunshi matsakaicin adadin tsokoki kuma yana buƙatar kyakkyawan shiri daga ɗan wasan. An ɗaga madaidaiciyar ƙafafu zuwa layi ɗaya tare da bene kuma an gyara shi don matsakaicin lokacin da zai yiwu ga ɗan wasa. Sabili da haka, babban nauyin ya faɗi a kan ƙwanƙwasa da tsokoki na latsa, a kaikaice a gaban cinyar.
Fasahar aiwatarwa
- Matsayin farawa yana rataye a madaidaiciyar makamai akan sandar kwance. Rikon ya fadi-fadin kafada.
- Ciki ya shiga. Baya ya mike.
- Madaidaitan ƙafafu suna hawa zuwa kusurwa 90-digiri ko kuma ƙananan ƙasa.
- Legsafafun da aka ɗaga ba sa motsi.
Fasali na aiwatarwa
Da farko, masu farawa zasu iya yin atisayen kawai ta hanyar ɗagawa da runtse ƙafafunsu a hankali, ba tare da ɓata lokaci ba a cikin L-matsayi. Don rikitar da aikin, ƙwararrun 'yan wasa, a daidai lokacin da suke riƙe ƙafafunsu a cikin matsayi na sama, suna kwatanta adadi a cikin sama tare da yatsunsu. Wannan yana ba ku damar yin aiki da tsokoki kamar yadda ya dace.
Hakanan, don ƙara kaya a ƙafafu, ana ba da shawarar haɗawa da nauyi, ko roki abokin aikin motsa jiki ya ɗan matsa ƙafafun daga sama. Athleteswararrun encedan wasa na iya yin atisaye guda biyu a ɗayan: lilo da latsawa da ɗaga kan makamai a cikin matsayin L.
Kuskure na al'ada
Hankali! Za'a iya amfani da madauri ko ƙugiya don riƙe hannun hannu lafiya.
A matsayin kyauta, muna ba da shawarar kallon mafi kyawun motsa jiki don farawa a cikin bidiyo, wanda zai taimaka don haɓaka tasirin kusurwa a wasu lokuta!
Babban fa'idar aikin motsa jiki na ciki shine ikon haɓaka ƙarfin ciki da koya aiki tare da nauyinku. Irin waɗannan motsa jiki ana ɗaukarsu masu fa'ida ne don fitar da madaidaiciya, karkata da ƙananan tsokoki na ciki.
Za a fi yin aiki a tsaye a ƙarshen motsa jiki don gajiyar da tsokoki gaba ɗaya. Experiencedwararrun athletesan wasa ne kaɗai ke iya yin atisaye mai inganci tare da miƙe ƙafa. Kyakkyawan horo na tsokoki na ciki da haɓaka ƙarfin hannu zai taimaka wa masu farawa fara wannan aikin a tsawon lokaci.
