Tsallakawa tsaka-tsaka

Tsalle tsalle yana ɗayan waɗancan ayyukan na musamman waɗanda, bayan ganin wanne, zaku iya cewa: wannan tabbas daga CrossFit ne! Tare da burpees, tsalle tsalle sun zama ɗayan manyan wasannin motsa jiki na wannan fasahar.

A yau za mu gaya muku abin da wannan dabbar take:

• Me yasa ake bukatarsu - menene suke bunkasa?
• Yadda ake tsalle akan kwalin daidai?
• Kuma bari mu bincika kuskuren kuskuren masu farawa.

Menene tsalle-tsalle a ƙasa ke haɓaka?

Tsalle tsaka-tsalle yana aiki da farko don haɓaka ƙarfin ƙafa mai fashewa. Motsa jiki yana kara jimrewar dukkan jiki, inganta daidaituwa da dan sassauci, kuma shima kyakkyawan kari ne akan motsa jiki na hawa nauyi (alal misali, tsohuwar mutuwa tare da barbell). Tare suna "ƙone" jijiyoyin ƙafa kawai lafiya - ku fito rarrafe daga zauren a gajiye da farin ciki. Bugu da kari, tsallen akwatin na horas da tsokoki don yin kwanciya cikin sauri a cikin kankanin lokaci, yana haɓaka ƙarfin tsalle da sauri.

Abin da tsokoki ke aiki

Yayin tsalle-tsalle na akwatinan, kusan dukkanin tsokokin jiki suna kunne. Mafi yawan shiga cikin aikin:

• Musclesan maraƙin
• Hip biceps.
• Gindi
• Quads.

Tsokoki na ɗamarar kafaɗa, baya, tsokoki na ciki suma suna shiga cikin aikin, kuma haɓakar jijiyoyi sun inganta.

Ayyukan motsa jiki suna da kyau don ƙarfafa tsarin juyayi na tsakiya. Ta hanyar haɗa su cikin shirin horarwar ku, zaku lura da cigaba a cikin ƙwarewar horo gabaɗaya. Misali, zaku iya yin aiki mai tsayi da ƙari tare da nauyi daban-daban, wanda zai taimake ku gina taro daga baya.

Fasahar aiwatarwa

Tsalle-tsalle na akwatin ba su da rauni idan aka kwatanta da sauran nau'ikan tsallen, saboda stressasa damuwa a kan gidajen abinci. Sabili da haka, ana iya amfani dasu a horo koyaushe. Amma! Akwai haɗarin rauni ta hanyar kama yatsan a kan akwatin, saboda haka kuna buƙatar yin wannan aikin tare da matuƙar mai da hankali da hankali. Duk da jin sauki, yin tsalle-tsalle yana buƙatar tsaurara hankali daga gare ku. An ba da shawarar motsa jiki a farkon motsa jiki. Ka tuna cewa motsi mara ma'ana hanya ce kai tsaye don rauni. Sabili da haka, da farko a hankali ku fahimci dabara.

Ana yin tsalle ta amfani da na'urar guda ɗaya - ginshiƙan. Girmansa mafi yawanci sau 50, 60 da 75. Yakamata a zaɓi tsayin akwatin dangane da matakin horo. Yana da daraja farawa daga ƙananan tsayi.

Matsayi na farko

Legsafafu suna da faɗin faɗin hip, baya ya miƙe, kirji yana gaba. Ba a duban duban dutse a kan dutsen ba, amma sama sama. Kiyaye jijiyoyin cikin ki don kauce wa zaga baya. Domin yanayin tsalle ya zama mai santsi, kuma matsin lamba a kan mahaɗan ya zama kadan, bai kamata ku kusanci dandamali ba.

Z leszekglasner - stock.adobe.com

Kada ku yi farauta kamar ƙugiya - a ilham ina so in sunkuya kadan in rataye kan akwatin. Wannan ba lallai bane!

Tsalle tsalle

1. Mun tanƙwara haɗin gwiwa, ɗauki hannayenmu baya. Gwiwoyi ya kamata su kasance tsaka tsaki. Babu buƙatar lanƙwasa su a ciki ko watsa su a waje. Wannan zai lalata dabara kuma yana iya haifar da rauni.
2. Tare da motsi mai ƙarfi na ƙafafu, muna tura ƙasa da yin tsalle. A lokaci guda, muna yin lilo tare da hannayenmu kuma muna jan gwiwoyinmu zuwa kirji.
3. Saukowa ya zama mai laushi. A wannan yanayin, an rarraba nauyin daidai a kan ƙafa. Zurfin squat a daidai lokacin saukarwa akan akwatin daidai yake da farkon farawa.
4. A kan dutsen, muna yin cikakken miƙe gwiwa da haɗin gwiwa. Hannun kuma kan shakata.

Z leszekglasner - stock.adobe.com

Komawa daga akwatin

Muna tsalle daga dutsen dutse. Mun sauka a hankali a kan wasu kafafuwa masu lankwasa. Daga wannan matsayin, ba tare da ɗan hutu ba, mun sake tsalle. Lokacin tsalle daga baya daga akwatin, ba kwa buƙatar yin ƙarin ƙoƙari - kawai muna tsalle ne gaba ɗaya annashuwa tare da madaidaiciyar baya da ƙafafu masu lankwasa kaɗan.

Hankali! Akwai wani nau'in tsalle mai tsalle wanda aka yi ba tare da tsayawa ba. Wato, tsallewa daga kwalin, kuma kasancewar ka rigaya kasan, ba zaka iya hutawa sama da dakika ba kuma dole ne kai tsaye ka tsallake akwatin. A wannan yanayin, ana yin tsallen ne bisa ga ƙa'idodi iri ɗaya - kawai tare da kwaskwarimar da za a iya yin ɗan hutu kawai yayin saman akwatin.

Ya kamata a lura da cewa adadin kuzarin da zai samar zai dogara ne da tsayin lokacin shan iska yayin saukar sa. Wannan lokacin yana wakiltar miƙa mulki daga miƙawa zuwa haɗuwa da tsokoki a farkon aikinsu na haɗuwa. Guntun wannan lokacin, mafi kyau zaku samu. Watau, idan kuka yi tsalle ba tare da bata lokaci ba, kuna kiyaye makamashi kuma ku sami mafi girman motsi.

Idan kai ɗan farawa ne kuma ba za ka iya sake yin tsalle a kan sandar ba tare da tsayawa a ƙasa ba, za ka iya ƙoƙari ka da ka tsallake bollar ɗin, amma kawai ka sauka daga gare ta. Koyaya, a wannan yanayin, ƙarfin ɓarna na roba ya ɓace, wanda ya rage tasirin aikin. Tsallewa ƙasa yana sanya ƙarin damuwa a kan gaɓoɓi, jijiyoyi, jijiyoyi, kuma yana ba ku damar yin ƙarin aiki a cikin ƙaramin lokaci.

Muna kallon dabarun yin tsalle-tsalle a cikin CrossFit a cikin bidiyo - mai sauƙin kuma bayyananne:

Matsalar motsa jiki

Idan kun riga kun yi amfani da dabarun tsalle tsalle, to, zaku iya rikitar da aikin ta hanyar ƙara tsayin bollard. Don yin wannan, a sauƙaƙe za ku iya sanya 'yan pancakes a kan aljihun tebur. Don tsalle zuwa tsayi mai tsayi, kuna buƙatar koyon kusantar da ƙafafunku kusa da kirjinku. Lokacin aiwatar da irin wannan tsalle, zaku sauka akan pancakes yayin tsugunnewa.

Nasihu don farawa

Tsalle igiya na kimanin makonni biyu kafin yin tsallen akwatin. Sannan aiwatar da madaidaiciyar dabara akan karamin akwati.

• Yi la'akari da mahimmancin faɗaɗa haɗin gwiwa da saukowa daidai.
• Lokacin da tsayin akwatin ya ƙaru, mai fasaha ba zai wahala ba. Kada ku yi tsalle a kan bollard idan baku da horo sosai.
• Idan kun ji zafi, yawan tashin hankali a cikin ɗakunan, ku daina yin aikin.

Kuskure na al'ada

Yanzu bari muyi la'akari da kuskuren al'ada yayin yin tsalle don 'yan wasa na CrossFit:

1. Matsayi mara kyau na kashin baya. Sau da yawa yakan faru ne idan ba a duban gaba a gabanka, amma zuwa ƙasa. A lokaci guda, baya yana zagaye, wanda zai haifar da fasahohi da yiwuwar raunin da ya faru.
   
2. Amfani da hannaye mara kyau lokacin tsalle. Hannuna suna buƙatar yin ƙarfi da haske. Wannan zai ba ka damar ƙara ƙarfin tsalle zuwa kusan 40%.
3. Matsayi mara kyau da sanya gwiwa yana iya haifar da raunin rauni a gwiwa da haɗin gwiwa. Ya kamata ku sauka ƙasa a hankali a kan ƙafafun da suka lankwasa kaɗan kuma daga wannan matsayi nan da nan tsalle a motsi ɗaya.
4. Dakatarwa bayan saukowa a ƙasa yana ɓata kuzarinku babu wani wuri. Ya biyo baya cewa sauran tsakanin tsalle dole ne a yi su a ƙasa.

Tsarin Ci gaban Tsalle

Kamar yadda aka fada a baya, yakamata a yi aikin a farkon fara aikinku bayan dumi-dumi mai kyau ko kuma haɗe shi da ƙafafun kafa mai ɗauke da nauyi.

Tsalle tsalle zai yi daidai a cikin shirin horo. Suna aiki da kyau tare da sauran motsa jiki na CrossFit kamar burpees. Hakanan ka tuna da kulawa ga miƙawa. Ta hanyar miƙawa da dumama tsokoki, kuna hana rauni kuma samar da kuzarin da kuke buƙatar tsalle.

Idan kuna son darasin - raba shi ga abokanka a kan hanyoyin sadarwar zamantakewa, kuma kuyi tambayoyi kuma ku faɗi ra'ayin ku a cikin maganganun!

Kalli bidiyon: YANSIYSA SUN KASHE TALAKAWA KASAR NAN DAGASU SAI YAYANSA (Mayu 2025).