Aauke ƙugu ga kirji

Tsawan barbell da ke tsaye (wani lokacin kuma ana kiransa 'jerk' ko 'barbell lifting') muhimmin motsi ne na haɗin gwiwa wanda ya kamata kowane ɗan wasa na CrossFit ya lura da shi. Motsa jiki da kansa ya samo asali ne daga ɗaga nauyi, amma a yau 'yan wasa daga cikin lamuran da suka dace suka yi shi cikin nasara.

Muna ba da shawarar cewa duk masu sha'awar CrossFit su sake yin la'akari da tsarin atisayensu kadan kuma su dauki lokaci dan yin yankan barbell. Gaskiyar ita ce cewa babu motsa jiki da yawa waɗanda nan da nan "suka hau kan dukkan fuskoki", wato: suna ƙaruwa da ƙarfi, suna haɓaka ribar yawan tsoka, suna ba da kaya mai kyau, inganta ƙarfin fashewa da ƙarfin juriya. Barbell jerk zuwa kirji shine ɗayan irin wannan motsa jiki.

A yau zamu kalli wadannan abubuwa:

• Fasaha don yin aikin.
• Waɗanne ƙungiyoyin tsoka suke aiki yayin ɗaga sandar zuwa kirji?
• Fa'idojin yin motsa jiki.
• Kuskuren gama gari masu farawa.
• Complexungiyoyin Crossfit waɗanda suka haɗa da wannan aikin.

Waɗanne tsokoki suke ɗauka?

Waɗanne tsokoki ke aiki yayin ɗaga barbell zuwa kirji? Rabon zaki na kaya ana rarraba shi tsakanin tsokoki, quadriceps, deltas da tarko. Starfin hamst da ƙarancin kashin baya suna da ɗan rauni. Ya kamata a lura cewa jaririn ciki yana kuma shafar aikin motsa jiki sosai, yana taimakawa daidaita yanayin jiki, don haka ya zama cikin tashin hankali a tsaye cikin motsi.

Fa'idodi na yin ɗaga kirji sune don taimakawa haɓaka tsokoki irin su delta, tarkuna, quads, da glute.

Bugu da ƙari, saboda yanayin haɗin gwiwa da yawa, ƙwararren ɗan wasa yana iya ɗaga nauyi mai kyau a cikin wannan motsi, wanda ke shafar samfuran testosterone nasu. Saboda gaskiyar cewa ɗaga barbell zuwa kirji wani motsa jiki ne na asali, haɓaka alamomin ƙarfi a ciki zai haifar da ƙaruwar nauyin awo a cikin motsa jiki kamar ƙwace, gaban tsugunne, matattun gawa, barka da asuba, masu tursasawa, da sauransu.

Fasahar motsa jiki

Aukewar ƙwanƙolin ƙwanƙwasa zuwa kirji za a iya raba shi zuwa matakai guda uku: an yage ƙulle daga ƙasa, jifa da kirji da tsugunne a ƙarƙashin kwasfa. Yana da matukar mahimmanci a kiyaye dabarar yin sandar daga sandar a kirji yayin tsaye. Idan ba a yi haka ba, akwai mummunan haɗari na rauni. Bari mu fara cikin tsari.

Matsayi farawa

Muna da matsayi na farawa:

• Afafu suna da faɗi kafada-kafada, sandar tana kusa da ƙasan kafa, ƙafafun an manne da ita ƙasa, tsakiyar nauyi yana kan diddige.
• Baya baya madaidaiciya kuma yana da mahimmanci a ajiye shi a cikin wannan matsayin cikin dukkanin motsi. Tare da madaidaiciya baya, muna zaune mun kama sandar da ƙarfi tare da riko daga sama.
• Kafadu sun ja baya kadan, tsoffin trapezius suna cikin tashin hankali, muna ƙirƙirar ƙaramar lordosis a cikin lumbar da thoracic spine. Gwiwoyi sun tanƙwara aƙalla digiri 45. Daga wannan matsayin, zamu fara ɗaga barbell zuwa kirji.

Aikinmu shine yage sandar daga bene. Menene banbanci tsakanin yage barbell daga bene da kuma mataccen abu na yau da kullun? Tsayawa yana nuna cewa za mu ƙara yin motsi (ɗaukar barbell zuwa kirji, ƙwacewa, turawa, da sauransu), don haka babban burinmu shi ne ƙirƙirar isasshen ƙarfi don barbell ɗin ya “tashi sama”.

Minarfafawa

Da zaran sandar ta kasance sama da haɗin gwiwa, za mu fara jefa sandar a kan kirji. Don yin wannan, kuna buƙatar yin motsi tare da kafaɗunku sama da baya kaɗan, kamar lokacin da ake yin ƙwanƙwasa ƙugu zuwa ƙugu. Mun haɗa haɗin gwiwar gwiwa a cikin aikin, ƙoƙarin ɗora sandar sama. A wannan matakin, masu ɗaukar nauyi da yawa suna yin motsi a cikin haɗin gwiwa - suna tsayawa a kan yatsun kafa ko tsalle kaɗan.

Wannan zaɓin, tabbas, yana da inganci a cikin CrossFit, amma ya kamata ku fahimci cewa masu ɗaukar nauyi da kuma 'yan wasa na CrossFit suna jagorancin ayyuka daban-daban, sabili da haka, dabarun yin aikin na iya bambanta. Bugu da ƙari, nauyin da aka yi amfani da shi don wannan aikin a cikin CrossFit ba shi da kwatankwacin waɗanda masu ɗaukar nauyi suke amfani da shi. Matsayi na - diddige ya kamata ya zauna a ƙasa.

Wurin zama

Lokacin da sandar ta isa wurin iyakar faɗi, dole ne ka yi sub-squat. Don yin wannan, kuna buƙatar saukar da gwiwoyinku ƙasa kuma ku yi squat a cikin gajeren amplitude. Yaya gajarta ya dogara da nauyin da aka ɗaga. Weightarin nauyi, ƙananan dole ne ku zauna. Idan aka yi dukkan matakai ukun daidai, sai sandar ta “fadi” a saman kirjinka ta saman da layin, tare da abubuwanda kake zaba a kasa.

Bidiyo ya nuna zaɓuɓɓuka don ɗaukar ƙwanƙwasa zuwa kirji:

Kuskuren farawa na kowa

1. Ba a shirya haɗin gwiwa da jijiyoyi don aiki ba. Jan kunnen bel a kirji ya sanya kaya mai nauyi a gwiwar hannu da kuma wuyan wuyan hannu lokacin rike sandar a kirjin da duwawun lokacin da belin ya fadi. Don kauce wa sakamako mara kyau, dumi sosai. Arfafa gwiwar hannu a kowane kusurwa: yi triceps kari, dumbbell curls na biceps, turawa, ko latsa benci tare da kunkuntar riko. Don hana raunin gwiwa, yi wasu saiti biyu na shimfidawa na zama da kujerun gaba da ƙananan nauyi. Yi amfani da bandeji na roba akan gwiwoyinku da gwiwar hannu don rage haɗarin rauni.
2. Umididdigar Lumbar. Yawancin masu farawa suna tunanin cewa idan sunyi amfani da bel na motsa jiki, zasu iya mantawa da riƙe baya. Wannan ba gaskiya bane! Idan ka zagaya ta bayanka, bel din zai gyara bangaren kasan da yake rufewa ne kawai, kuma duk abin da ya fi haka za a dunkule shi.
3. Abun aikin yana da nauyi sosai. Guji nauyin nauyi har sai kun kammala dabarun ɗaga ƙugu.

Fitungiyoyin Crossfit

A ƙasa akwai ɗakunan gidaje da yawa waɗanda suka haɗa da ɗaga barbell zuwa kirji. Ina ba da shawarar gwada kowane ɗayansu, abubuwan da ba za a iya fassarawa ba bayan horo sun tabbata.

Kalli bidiyon: Imogen Horrocks ASTONISHING run! Ninja Warrior UK (Janairu 2025).