Classic barbell ya mutu

Deadaƙƙarwar tsohuwar barbell shine ɗayan mahimmin darasi a cikin horo na CrossFit. Dangane da ƙididdiga, ana amfani da shi mafi yawan lokuta a cikin ɗakunan gidaje idan aka kwatanta da sauran abubuwa masu ɗaukar nauyi. Daga wannan darasi ne ake gabatar da masu shiga cikin rigar shiga cikin barbell. Sabili da haka, dabarar yin aikin mutuƙar gargajiya shine tushen ilimin ku da ƙwarewar ku a cikin CrossFit wanda kowane ɗan wasa ya koya.

Don haka, a yau za mu yi magana game da abubuwan da ke tafe na tsohuwar mutuwa:

• Ta yaya ya bambanta da Romaniyanci da sumo?
• Waɗanne tsokoki suke aiki?
• Bari muyi duban dabarun aiwatar da hukuncin.
• Bari mu bincika kuskuren kuskuren masu farawa.

Ta yaya ya bambanta da Romaniyanci da sumo ja?

Bari muyi saurin duba bambance-bambance tsakanin yadda ake kashe matattu da Romaniyanci da sumo. Af, karanta game da kowane nau'ikan matattu tare da ƙwanƙwasa a nan.

The Deadlift na Romania ana yin sa gabaɗaya a cikin wannan dabara, amma tare da miƙe tsaye cikin aikin duka. Sabili da haka, ɗaukar nauyi yayin motsa jiki shine da farko akan ƙwayoyin baya - musamman ƙananan baya.

Sumo yana jan daban daga yanayin fadada na gargajiya da kuma kunkuntar riko akan sandar. Wannan yana ba da aan gajeren zango na motsi da kuma damar ɗaga manyan nauyi.

Waɗanne tsokoki ke aiki a cikin sigar gargajiya?

Abu na gaba, zamuyi nazarin wane tsokoki suke aiki a cikin tsohuwar matacciyar rayuwa. Kamar yadda muka riga muka faɗi, wannan motsa jiki ne na asali, kuma ba kawai a cikin CrossFit ba, har ma a cikin ginin jiki kuma yana ɗaya daga cikin atisayen "zinare" uku don 'yan wasa tare da matattarar benci da tsugunne tare da barbell.

Wadannan tsokoki suna aiki yayin motsa jiki:

• Baya (yankin lumbar yana fuskantar maɓallin kewayawa);
• Hip biceps;
• Gindi;
• Quadriceps an haɗa shi cikin aikin tuni a matakin ƙarshe na motsa jiki.

Fasahar motsa jiki

Duk da cewa yanayin rayuwar da aka saba da ita ita ce motsa jiki ta yau da kullun tsakanin 'yan wasa masu tsalle-tsalle, amma abin damuwa ne na kowane hadadden. Da farko dai, jagora daga cikin dalilan rauni a yayin aiwatarwar shine haramtawa da kiyaye dabarun aiwatar da wannan aikin. Yanzu za mu bincika dabarun a cikin matakai 3 na motsi, nuna muku bidiyon horo mai kyau, kuma ku tattauna kuskuren kuskuren 'yan wasa masu ƙwarewa.

Da farko dai, muna ba da shawarar cewa ka fahimtar da kanka da dabarun aiwatar da rayuwar mutuƙar a kan bidiyo - yana da matukar amfani. Mun duba!

Matsayi na farko

Mutane da yawa suna fifitawa game da matsayin farawa lokacin aiwatar da mataccen zamani. Amma a banza! Bayan duk wannan, wannan matattara ce mai mahimmanci a cikin aikin. Don haka, abin da muke kula da shi:

1. Legafafu daidai kafada-faɗi kusa (ko kaɗan kunkuntar), yatsun kafa suna daidaita da juna.
2. Kamun ya zama ya fi fadi nesa ba kusa ba (ya fi fadi don kada hannayenku su jingina da ƙafafunku yayin aikin). Lura cewa nesa daga tsakiyar wuya zuwa hannun hagu da dama dole ne su kasance iri ɗaya. In ba haka ba, yayin aikin za a jagoranci ku daga gefe zuwa gefe!
3. Afafun kafa a cikin wurin tsaka-tsakin squatting - zurfafawa sosai ba lallai ba ne. (amma azaman zaɓi zaku iya). Gwiwa ba sa wuce barbell!
4. Baya baya madaidaiciya, kafadu madaidaiciya - wannan shine mafi mahimmanciabin da kuke buƙatar mayar da hankalin ku a kai. Babu fillets, hargitsi da makamantansu.
5. Muna kallon gabanmu a tsaye (ba mu kalli ƙasa ko sama sama ba - karkatar da kanku a cikin wannan aikin yana da damuwa).

Kula da riko: ban da fasalin fasalin kama - madaidaiciya, kuma zaka iya amfani da raznogap. Babu tabbataccen ra'ayi game da inganci da amincin wannan hanyar. Wasu 'yan wasa sunyi imanin cewa yana da lafiya kuma yana taimakawa wajen jimre wa manyan nauyi. Wadansu sunyi imanin cewa wannan hanya ce mai rauni kuma tana iya yiwuwa cutar da hannu ko kuma ta shafi matsayin ɗan wasan ta mummunar hanya.

Yawan motsi

Don haka, mun ɗauki matsayin da ya dace: pancakes suna rataye, maƙallan suna nan kuma a shirye muke don farawa. Yaya ake aiki da kyau tare da madaidaiciyar matattu? Bari mu bincika motsi mataki zuwa mataki:

Abu na farko kuma babban motsi ya kamata ya zo daga kafafu. Ji wannan. A zahiri, ya kamata kuyi ƙoƙarin miƙe tsaye yayin kiyaye bayanku madaidaiciya da kafadu madaidaiciya. Ana amfani da hannaye azaman ƙarar barbell ba komai. Kada kuyi ƙoƙarin cire ƙwanƙolin hannuwanku - babu makawa zaku lanƙwasa duwaiwan ku kuma dunkule kafadu.

Bugu da ari, lokacin da sandar ta kusan kusa da gwiwoyi, fadada ta baya kuma an haɗa ta da motsi na farko. Wato, ka ci gaba da miƙa ƙafafunka zuwa inda suke tsaye, kuma, a layi ɗaya, fara fara lanƙwasa baya a ƙasan baya - ta haka kai tsaye. Kamar yadda yake a da, hannaye suna aiki ne kawai azaman mai riƙe da yarfe kuma ba za ku iya taimaka musu su yi aikin ba!

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Da fatan za a lura: sandar tana wucewa a mafi karancin tazara daga kafa a duk cikin motsin, a zahiri kusan taba shi. Ba shi yiwuwa a ɗauke ta gaba daga jiki!

Matsayi na ƙarshe

Bayan mun daga sandar ta hanyar biyan kudin kafafuwanmu da na baya, ya kamata mu kasance a tsaye tare da mike baya. Bugu da ari, idan muka ci gaba da motsa jiki kuma a hankali muka rage sandar zuwa bene, yin motsi iri ɗaya a cikin tsari mai juyawa, amma kaɗan sauri. Bai kamata ku mai da hankali kan motsi na dawowa ba, saboda yana da damuwa. Mun rage sandar har sai ya taba bene (idan ba za a iya yin hakan a cikin dakin motsa jikinku ba, sa'annan sanya shi a ƙarƙashin maɓallin tuntuɓar juna a kan pancake) sannan sake fara motsi sake zagayawa.

Hankali: bama bada shawarar sanya sandar akan nauyi yayin duk hanyar, ba tare da kasan ta ba!

Dole ne ku tsaya:

• Tsaye a tsaye (babu ci baya ko karkatarwa gaba);
• Hannaye a layi daya da jiki a cikin cikakkiyar matsayi;
• Dole ne a raba wuyan kafaɗa;
• Ba a saita ƙashin ƙugu ba.

Lokacin aiwatar da hadaddun abubuwa, ba a son katse tsarin mutuwar. Wato, idan kayi sau 10, to yana da kyau kayi duka 10, ko kuma, idan ba za'a iya jurewa ba kuma ka fasa, to ka ragargaza shi zuwa adadi mai yawa. Ba kwa buƙatar yin mataccen lokaci ɗaya kuma jefa - sakamakon irin wannan motsa jiki ya ragu.

Hankula kurakurai aiwatarwa

Don haka, manyan kurakurai a cikin dabarar aiwatar da rayuwar mutuƙar gargajiya:

1. Bala'in duk masu farawa shine zagaye na baya. A sakamakon haka, yunƙurin ɗaga nauyi a kan kuɗin hannu, kafadu da ɗan baya, ba tare da haɗa ƙafafu cikin aikin ba.
   
2. Matsayin Kafa - Mutane da yawa suna sanya ƙafafunsu sosai. Jagora a gare ku ya zama cewa ƙari 1 ne kawai zai iya dacewa tsakanin ƙafafunku kuma ba ƙari.
3. Yin amai da kai yayin motsa jiki.
   
4. Kiwata ta hanyar sace duwawunta. Wato, da farko, ɗan wasan ya ɗauki ƙashin ƙugu sama da baya sannan ya fara motsi tare da bayan sa. A wannan yanayin, muna samun nau'ikan nau'ikan tsarin gargajiya tare da sha'awar Romania, wanda kwata-kwata bamu buƙata.
5. Hakanan, matsayin ƙashin ƙugu bayan ɗaga barbell - kuna buƙatar buɗe har zuwa ƙarshe.

Shi ke nan. An so - muna rabawa tare da abokai a hanyoyin sadarwar mu. Har yanzu akwai tambayoyi da fata - maraba da sharhi!

Kalli bidiyon: Best Trainings MusicGym MusicBest Workout MusicGym Motivation MusicWorkout Motivation #001 (Nuwamba 2024).