Aaukan ƙwanƙwasa a kirji a wurin zama wani atisaye ne na gama gari wanda kusan dukkanin tsokoki suke da shi. Rai na biyu a cikin motsa jiki ya shaƙata ta irin wannan sanannen yanayin kamar CrossFit. A cikin kayan haɗi, ana amfani dashi tare da ƙananan nauyi don adadi mai yawa na reps kuma tare da babban nauyi don ɗagawa 1-3.
Mafi yawan kayan ana karɓar su ta hanyar glut, hamst da quadriceps. Theungiyar, tare da abin da ke sama, suna taka muhimmiyar rawa a aikin.
Za'a iya rarraba aikin azaman ƙarfin-sauri, fasaha. Dabarar tana buƙatar kulawa da yawa. A farkon farawa, kula da saita hanyar da ta dace ta aiwatarwa. Rage wannan aikin zuwa na taimako. An fi tsalle tsalle tare da motsa jiki, kuma a ƙarshen kowane wakilin, yi ƙoƙari ka ɗan yi tsalle. Ya kamata a yi amfani da dabarun gyaran jiki tare da motsa jiki na gargajiya kamar turawa, ja da kwace. Don kammala wannan aikin cikin nasara, dole ne ku tsugunna tare da ƙyallen ƙirji. Akwai wata dabara wacce yawancin 'yan wasa ke bibiyarta, nauyin da zaka iya zama gaba dashi sau 3, zai yuwu ka dauki kirji ka tura.
Deadarshen matattu yana taimakawa don hanzarta ƙararrawa. Ta hanyar yin wannan motsawar bugu da ,ari, ba za ku sami matsala ba yayin yin ƙwanƙwasawa zaune a kan kirji. A cikin irin wannan nauyin, kamar ɗaukar ƙwanƙwasa a kan kirji, da yawa ya dogara da daidaituwa. Theauki lokaci don dumama. Dumi da gwiwar hannu, gwiwoyi da ƙananan baya. Nasarar horo kai tsaye ya dogara da shiri na tsarin juyayi na tsakiya da tsarin musculoskeletal don aiki.
Fasahar motsa jiki
Bari mu matsa zuwa mataki-mataki na dabarun aiwatar da dago da dako a kan kirji a cikin layin. Motsawar ba mai sauƙi ba ne, saboda haka muna nazarin sa sosai!
Matsayi na farko
Matsayin farawa kamar haka:
- Etafafun kafada-nesa, a hankali mu runtse kanmu, duba gabanmu, miƙa hannuwanmu zuwa sandar.
- Inugu yana arched, hannaye suna madaidaiciya, gwiwoyi suna kallo zuwa tarnaƙi, an sanya ƙafa a cikin jagorancin gwiwoyi, kafada ta rufe gwiwoyi da barbell. Mun fara ragargazawa a tsakiyar cinya.
- A cikin wannan motsa jiki muna riƙe hannayenmu kyauta kamar yadda ya yiwu. Idan ya cancanta, za mu yi amfani da madauri don sauƙaƙa nauyin da ke ƙasan hannu.
Yayin aiwatar da ɗaukar kirji a cikin ruwan toka, muna ajiye sandar kusa da kanmu yadda ya kamata, kuma ba kanmu muke kaiwa gare ta ba. Don wasannin motsa jiki na farko, mun zaɓi madaidaiciyar nauyi a kan sandar kuma a hankali muna ƙaruwa. Masana da yawa suna ba da shawarar sassaucin horo, miƙawa. Tare da tsokoki da jijiyoyi masu motsa jiki, aikin zai zama da wahalar jurewa.
Mai da hankali kan saurin hanzari da kaifi mai jan hankali a ƙarƙashin sandar. Wajibi ne don adana kuzari kawai don tashi daga wurin zama, ba tare da ba da ƙarfi ga hanzari ba. Wurin da ake kira "matacciyar cibiyar" wacce zaku hadu da ita yayin aiwatarwa yakamata ayi aiki akai-akai, a hankali tare da ƙananan nauyi.
Kuskuren mutane da yawa shine barin barbell yayin yawo. Dole ne ku sarrafa duk matakan yayin aiwatarwa, ba ƙararrawa ke iko da ku ba, amma kuna sarrafa shi.
Hanyoyi 4 na shan kirji
Bari mu fasa theaga barbell zuwa matakai huɗu, zuwa daga kishiyar.
Lokaci na 1, sandar tana kan kirjin ku. Mun tabbatar da cewa sandar ba ta shake ku ba, muna yin squats kwaikwayo na squat. A cikin squat, mun bar ƙashin ƙugu a baya, gwiwoyi suna zuwa gefen. A can ƙasann, dakatarwa tare da juyawa kaɗan yana yiwuwa, gwiwar hannu suna ga tarnaƙi, kuma an ɗaga kafaɗun sama.
Lokaci na 2, broach. Mun rage ƙwanƙwasa a kan madaidaiciyar hannaye, miƙe tsaye kuma daga wannan matsayin muna yin ƙwanƙwasawa (tare da hannayenmu ba tare da baya ba). Gwiwar hannu ya hau sama, ana goge ƙugu a wannan lokacin a jiki. Isar da kirji, muna yin karkatarwa da gwiwar hannu, mun cimma hakan a ƙarshen ƙarshen sandar tana kan kafadu. Kullun ana ja da baya. Yanzu yana yiwuwa a haɗa farkon da na biyu.
Lokaci na 3, fashewa. Muna matsawa zuwa matsayin ɓangaren farko na fashewar, muna motsa jiki gaba kaɗan, don haka cimma wata gangare, sandar tana matakin gwiwa, muna bincika kanmu, kafada ya kamata ya rufe gwiwoyi, muna rarraba gwiwoyinmu zuwa garesu, kuma muna ɗaukar ƙashin ƙugu baya. Daga wannan matsayin, mun daidaita kuma mun haɗa matakai na farko da na biyu.
Don lokaci na 4, ya fi kyau a sanya nauyi a kan sandar. Matsayi farawa, ƙafa kafada-faɗinsa baya, tsugunnawa ƙasa, miƙe bayanku, ya ɗauki ƙwanƙolin tare da riƙewa, gwiwoyinku sun kalli gefen, sun ƙaru, a hankali ku tashi ba tare da yin garaje ba har zuwa lokacin fashewar. A kashi na huɗu, muna yin aiki tsaye. Yanzu mun haɗa dukkan matakai a cikin motsi ɗaya. Idan babu koci ko wani mutum kusa da zai iya nuna kurakurai daga waje, sai mu kalli madubi mu duba kanmu kan maɓallin da aka nuna a sama.
A tsare
Aaukar ƙwanƙwasa zuwa kirji motsa jiki ne mai kyau, horar da manyan ƙungiyoyin tsoka, haɓaka ƙarfi, kuzari. Idan duk yanayin ya cika, tabbas sakamakon zai kasance. Tabbas, akwai rashin yarda, wataƙila kuna da raunin da ya dawo, kuma irin wannan nauyin axial ba zai dace da ku ba. Wannan aikin zai tilasta maka ka kalli aikin tsoka da kuma karfin jikinmu ta wani bangare daban.
Aauke ƙugu a kirji a zaune yana buɗe sabuwar damar jikin mutum. Idan baku taɓa gwada wannan nauyin ba tukuna, ku haɗi da dubun dubatan waɗanda suka dandana shi. Rarraba da horonku kuma zaku iya samun kanku.
Nasara a cikin horo! Kada kaji tsoron koyon sababbin abubuwa! Amma ka tuna cewa duk wani abu sabo an manta shi tsohon. Shin kuna son kayan? Raba tare da abokanka a kan hanyoyin sadarwar jama'a. Tambayoyi sun rage - barka da zuwa sharhi
