Handedunƙun motsi na hannu biyu mai motsa jiki ne wanda ya zo CrossFit daga ɗaga kettlebell. Kuma idan a cikin kwalliya dagawa wannan aikin yana daga wata dabi'a ce ta taimako don ci gaba da karfi da juriya a cikin atisaye irin su fizgewa da jakar kettlebells, to a cikin aikin horo maƙasudinsa ya ɗan bambanta.
Hannun kwalliya mai hannu biyu motsa jiki ne wanda ya ƙunshi kusan dukkanin ƙungiyoyin tsoka, yana ƙaruwa da ƙarfin ƙafafu da abin ɗamarar kafaɗa, kuma idan aka haɗu tare da sauran atisaye na asali a cikin hadadden abu ɗaya, yana ba da gudummawa ga haɓakar ƙarfin ƙarfin juriya.
A yau zamu tattauna wadannan abubuwa:
- Me yasa ake amfani da shi?
- Waɗanne ƙungiyoyin tsoka wannan aikin ya ƙunsa?
- Dabarar aiwatar da motsa jiki da kurakurai da ke faruwa yayin aiwatarwa.
- Amfanin wannan aikin.
- Complexungiyoyin haɗin giciye, waɗanda suka haɗa da juzu'i na sintiri na hannu biyu.
Menene wannan aikin?
Kettlebells babban kayan aiki ne na gasan wasan CrossFit na gaske kuma yana iya ɗaukar aikinku zuwa matakin gaba na gaba. Ofaya daga cikin atisayen da muke ba da shawarar sosai gami da a cikin rumbun makaman ku shine kawai hannayen hannayen kettlebell mai hannu biyu. Wannan aikin motsa jiki ne mai sauƙi dangane da ingantacciyar dabara, kuma tabbas ya dace da waɗancan athletesan wasan da suka fara samun masaniya da irin wannan horo kamar CrossFit. Tare da wannan aikin, zaku sami ƙarfin fashewar abubuwa a cikin kwatangwalo da ƙyalli, wanda zai zama babban ƙari yayin da ƙimar lafiyarku ta tashi kuma kuka fara yin atisaye irin su sumo deadlift, gaban squat, da jerk barbell tare da kyawawan nauyi.
Waɗanne ƙungiyoyin tsoka ne suke amfani da juzuwar sintiri na hannu biyu? Quadriceps, hamsts da gluteal muscle, da lumbar baya, sun ɗauki babban aikin. Yunkurin yana da fashewa, mafi yawan faduwar kettle din suna wucewa ne ta hanyar rashin karfin jiki, kuma 20-30 na karshe ne kawai na karfin aikin ke wucewa saboda kokarin da jijiyoyin deltoid suke yi, musamman katakon gaba. Abubuwan ciki da masu haɓaka na kashin baya suna ƙarƙashin rikicewar rikicewa cikin aikin duka. Hakanan, jujjuyawar juzu'i mai hannu biyu tana haɓaka ƙarfi mai kyau idan kuna yin atisaye tare da bututun ƙarfe wanda nauyinsa yakai kilogiram 24 ko sama da haka. Hannuwanku da goshinku tabbas zasu sami fa'ida daga wannan, ana bada tabbacin musafiha ta ƙarfe.
Fasahar aiwatarwa
Don haka mun isa ga mafi mahimmanci - dabarar yin jujjuyawar ɗakuna da hannaye biyu. Bari mu dauki wannan darasi zuwa kasa, farawa daga matsayin farawa, yana ƙarewa da saman sa.
Matsayi farawa
A al'ada, bari mu fara daga matsayin farawa:
- Kafafu sun fi kafada fadi nesa ba kusa ba.
- Motoci suna tazara digiri 45 zuwa garesu.
- Kafafun an matse su sosai a kasa.
- Cibiyar nauyi tana kwance kan dugadugai.
- An kwantar da ƙashin ƙugu, baya baya daidai.
- Kada ku karkata kanku ƙasa kuma kada ku tanƙwara wuyanku baya, yakamata idanunku su kasance a gabanku sosai. Ketunƙun bututun yana a ƙasa tsakanin ƙafafunku.
Daidaita aiwatar da motsi
Mun fizge kwalliyar daga ƙasan kuma mu ɗan juya baya zuwa ga tsokoki na gluteal. An yarda da ɗan karkatar da gaba na jiki, amma baya dole ne ya kasance madaidaiciya cikin dukkanin motsi, ba shi da karɓa zagaye shi.
Yayinda bututun ya fara ƙasa da rashin ƙarfi, muna yin ƙoƙari mai ƙarfi tare da ƙafafunmu da kuma tsokoki na gluteal. An daidaita haɗin gwiwa gwiwa, an jawo ƙashin ƙugu a gaba. An juya tsakiyar nauyi daga sheqa zuwa tsakiyar ƙafa. Yakamata motsi ya zama mai ƙarfi da sauri, amma ba mai kaifi ba, yana da mahimmanci a fahimci ilimin kimiyyar halittu na motsi, saboda wannan ana ba da shawarar fara wannan aikin da ƙaramin nauyi don adadi mai yawa na maimaitawa.
Idan motsi yayi daidai, nauyi ya kamata "tashi sama" a gabanka. Yawancin lokaci, ƙarfin inertia ya isa har sai ƙuƙwalwar ta kai matakin plexus na hasken rana, to ya kamata a haɗa deltas na gaba a cikin aikin kuma ya kamata a kawo murfin a kafaɗa ko ƙwanƙwasa. Daga wannan matsayin, aikin ya sauko ƙasa zuwa kusan tsayin gwiwa, iska ta ɗan tashi sama da diddige, kuma an sake yin maimaitawa.
Kuskure na al'ada
A gaba, zamu bincika kuskuren da aka fi sani yayin aiwatar da juzuwar kettlebell da hannu biyu.
- Matsayin motsi ba ya nufin ɗaga murfin a saman kansa, tunda irin wannan ƙirar motsi ba shi da wata matsala ta jiki don haɗin gwiwa da jijiyoyi. Hanya madaidaiciya don yin motsa jiki ita ce kawo ƙyallen fulawa zuwa matakin ɗamarar kafaɗa ko ƙugu.
- Ba a ba da shawarar a kwantar da gindi a saman wurin ba, in ba haka ba saukar da abin da aka sa a ƙasa zai zama ba zato ba tsammani, kuma iko a kan motsi zai ɓace.
- Kada ka daga diddige daga bene yayin aikin motsa jiki. Wannan zai haifar da asarar iko akan motsi, bututun mai nauyi zai fara “wuce ka”, kuma bayanka za a zagaye, wanda ke cike da rauni.
- Kada ku fara motsa jiki idan kuna da ciwo ko damuwa a cikin ƙashin lumbar ko kafadu. Jira cikakken murmurewa, in ba haka ba yanayin na iya zama cikin sauƙi, kuma tsarin dawo da na iya ɗaukar watanni da yawa.
- Kada a fara motsa jiki ba tare da yin dumi yadda ya kamata ba. Kula da hankali na lumbar da na mahaifa, gwiwa da kafada.
- Yi aikin a cikin sutura mara kyau, mara matse jiki. Dangane da cewa motsin kanta yana da saurin gaske da fashewa, dinkunan wando ko gajeren wando na iya zama daban. Da alama zancen banza ne, amma wa yake so ya zagaya dakin motsa jiki cikin tufafin da ya yage?
Amfanin motsa jiki
Hannayen kettlebell masu hannu biyu suna amfani da motsa jiki mai amfani, a lokaci guda da alhakin ƙarfin fashewar ƙafafu, riƙewar tashin hankali mai rikitarwa a cikin tsokoki na cibiya, haɓaka ƙarfin juriya da ƙarfin riko. Saboda wadannan dalilai, wannan aikin ya sami karbuwa sosai ba kawai a cikin kayan motsa jiki da dagawa ba, har ma a cikin fasahar karawa, jiu-jitsu ta Brazil, kokawa da sauran nau'ikan wasannin fada. Wasu 'yan wasa masu motsa jiki da motsa jiki sun hada da wannan motsa jiki a cikin shirin horo, wanda ke haifar da ƙaruwa da ƙarfi a cikin irin waɗannan atisayen na yau da kullun kamar wasan gargajiya da na gaba tare da ƙwanƙwasa, mutuwayi, buga barbell na sojoji, shrugs da sauransu. Sabili da haka, fa'idojin lilo na kettlebell ba za a iya cika su da yawa ba.
Fitungiyoyin Crossfit
Selectionaramin zaɓi na ɗakunan gine-gine waɗanda ke ƙunshe da hannayen hannu na kettlebell na hannu biyu. Kula!
| FGS | Yi shvungs 10 tare da nauyi, burpees 10, 10 swings tare da bututun ruwa tare da hannu biyu, 10 crunches da latsa. |
| Funbobbys Filthy 50 | Yi juzu'i 50, matattu 50, turawa 50, 50 hannayen hannu biyu masu jujjuyawa, matsakaiciyar barbell guda 50, shwungs na kettle 50, huhu 50 dumbbell. |
| Iron man | Yi maɓuɓɓugan maɓuɓɓuka na 20-10-5, juyawar hannayen hannaye biyu, ƙwanƙolin barbell da kettlebell yana jan ƙugu. |
| Malalaci | Yi kwalliyar kwalliya 50, sanduna 50 na kettlebell da 50 na juyawa da hannaye biyu. |
| SSDD | Yi burpees 10, matattun wuta 20, turawa 40 da 60 juzu'i na kettlebell mai hannu biyu. |
Tare da taimakon waɗannan da sauran ɗakunan da ba a ambata a cikin labarin ba, zaku iya cimma sakamakon da kuke so kuma ku sami nasarori masu mahimmanci a cikin CrossFit. Inara ƙarfin ƙarfi da ƙarfin ƙarfin hali, da ƙona kitse mai sauri (idan har kun bi tsarin da ya dace) ba zai ci gaba da jiran ku ba. Bugu da ƙari, waɗannan rukunin gidaje suna da amfani ba kawai don ƙwayoyin ku da tsarin musculoskeletal ba, har ma ga ɗaukacin tsarin zuciya da jijiyoyin jini, yayin da suke haɗuwa da abubuwa na aerobic da anaerobic load.
Har yanzu akwai tambayoyi game da aikin - wackle a cikin comments. An so? Raba kayan tare da abokanka akan hanyoyin sadarwar jama'a! 😉
