Maimaita malam buɗe ido

Gabaɗaya an yarda da cewa a cikin gicciye, nau'ikan jan-kafa guda uku ya halatta don ƙarfafa tsokoki na baya: na gargajiya - ba makawa ga dukkan wasannin motsa jiki, tare da yin kwalliya da malam buɗe ido - musamman sanannun masu gicciye. Maɓallin Butterfly motsa jiki ne wanda ya samo asali daga ƙwanƙwasawa. Yana ba ka damar matsawa da sauri, don haka ƙara yawan maimaitawa.

Butterfly wani nau'in ci gaba ne mai saurin ci gaba. Athleteswararrun 'yan wasa na CrossFit suna amfani da shi don yin ɗimbin yawa kamar yadda zai yiwu a cikin ɗan gajeren lokaci. Wannan yana basu damar nuna kyakkyawan sakamako a gasar. Abubuwan da aka fi sani da salon malam buɗe ido ba maimaita maimaitawa bane. Babu buƙatar shawagi a saman wurin. Ragewa yana bi nan da nan bayan dagawa. Jiki yana ci gaba a ci gaba a cikin juzu'i a cikin sauri, wanda zai iya kiyaye lokaci da mahimmanci.

An yarda da buɗe Butterfly a cikin waɗannan nau'ikan:

Ana ba da izinin kowane faɗin riƙo a cikin irin waɗannan abubuwan jan-sama. A wannan yanayin, an hana shi ɗauka tare da rikon baya. Ana iya amfani da Magnesia, amma an hana amfani da yanar gizo.

Bambanci daga wasu nau'in

'Yan wasa ba gwanaye ba ne, galibi tare da murmushi da shakku game da jan-baki. Yana da mahimmanci a fahimta a nan cewa kowane wakilin wani wasa na musamman yana amfani da jan hankali don manufar babban aikin wannan wasan kwaikwayon ya umurce shi. Misali, masu ginin jiki suna amfani da motsa jiki don jan aiki don gina tsokoki. A cikin CrossFit, yana da mahimmanci don samun nauyi mai nauyi akan dukkan jiki.

Idan aka kwatanta da na zamani

A cikin zane-zane na al'ada, tsokoki na baya da makamai suna aiki. Sauran jiki bashi da hannu ta kowace hanya. Ana gudanar da wannan aikin ne kawai don cikakken nazari akan ɗumbin ƙungiyoyin tsokoki na baya, ya danganta da nau'in da faɗin riƙon. A cikin malam buɗe ido, jiki duka yana da hannu. Ta hanyar amfani da motsa jiki da kara girgiza jiki, an samar da rashin kuzari. Wannan yana bawa ɗan wasan damar sanya damuwa mai ƙarfi akan ƙungiyoyin tsoka daban-daban na dogon lokaci. Ya kamata a lura cewa rashin hankali ne a kwatanta waɗannan darussan da juna, tunda suna da dabaru daban-daban na aiwatarwa, kuma suna ba da sakamako daban-daban.

Kipping da malam buɗe ido

Kipping da malam buɗe ido iri iri ne. Koyaya, sun kuma bambanta. An yi amfani da malam buɗe ido galibi daga 'yan wasa masu tsaka-tsakin gasa. Wannan darasi, ya bambanta da yin kwalliya, saboda fasahar da ba ta dace ba, yana ba ka damar yin adadi mai yawa na maimaitawa a cikin gajeren lokaci. Bambancin ya ta'allaka ne ga ci gaba da motsa jiki yayin aiwatar da malam buɗe ido. A cikin ƙwanƙwasawa, ana ɗan jinkirtawa a lokacin kawo shi sandar ƙugu ko kirji. A cikin tsalle-tsalle, dan wasan ya rage gudu sannan ya samu hutu na biyu a saman da matsayin kasan. Saboda rashin irin wannan "hutun" a cikin malam buɗe ido, saurin motsa jiki yana ƙaruwa. A cikin hoton, zana abubuwa tare da yin tsalle.

Ci gaba da jimiri da aiki na ƙungiyoyin tsoka daban-daban

Ana samun madaidaicin dabarun jan malam buɗe ido ta hanyar turawa mai ƙarfi tare da kwatangwalo sama. Wannan yana haifar da tunani. Wannan yana rage nauyin da ke jikin babba. Wannan shine dalilin da ya sa irin wannan jan-kunne bai dace da ƙarfafa ƙullin kafaɗa ba. Koyaya, anyi amfani dashi cikin nasara don yin maimaita maimaitawa cikin ƙanƙanin lokaci. Misali, a wasannin gasa na gasa.

Babban tsoka da ke cikin tasirin malam buɗe ido:

• Yadauka

Musclesarin tsokoki:

• Delta na gaba;
• Biceps;
• Girman lu'u-lu'u;
• Babban zagaye.

Tsokoki na gefe, wadanda suke gefen cinyar, suma suna aiki da kyau, suna rufe shi daga haɗin gwiwa zuwa gwiwa. Yayin lilo, ana yin motsi kwatankwacin wanda ake turawa waje tare da kwatangwalo a kwance.

Maɓallin malam buɗe ido na haɓaka ƙarfin juriya a cikin ɗan wasa, amma sam bai dace da ci gaban ƙarfi ba. Sabili da haka, kafin koyon wannan aikin, dole ne ku sami ɗamara mai ƙarfi sosai. Ana iya samun nasarar wannan tare da taimakon ƙarfin jan hankali.

Shiri da nazarin dabarar aiwatarwa

Wani mahimmin mahimmanci kafin a koya motsa motsa jiki na malam buɗe ido shine ƙarfafa belin kafaɗa da tsokoki na baya. Wannan aikin yana dauke da rauni sosai. Sabili da haka, ba tare da horo na musamman ba, bai kamata ku saka shi cikin horo ba. Don kaucewa rauni yayin horo, dole ne ku sami haɗin gwiwa mai sauƙi, jijiyoyi masu ƙarfi da tsokoki.

Mahimman maki kafin fara horo:

• Koyon dabaru Janyo malam buɗe ido zai yi tasiri sosai bayan da aka koyi faɗakarwa da tsalle-tsalle.
• Zai fi kyau a fara horo lokacin da dan wasan zai iya yin akalla 5-10 na jan hankali a hanyoyi da yawa. Bugu da ƙari, kowane ja-sama dole ne a yi shi daidai kuma cikakke: rataye matsayi, ƙugu a kan gicciye, ɗan hutu a saman, saukar da sarrafawa.
• Lokacin da kake koyon dabarun jawo malam buɗe ido, da farko dole ne kayi "gwadawa" kan manyan wurare biyu a sararin samaniya: matsayin "jirgin ruwa" wanda yake kwance a bayanka (wuya da kai sun tsattsage daga ƙasa, an ɗaga hannu sama a wani kusurwa na kusan digiri 45, ƙafafu kuma suna sama da bene a kusurwar 40-45 digiri) da matsayin "jirgin ruwan" akan ciki. Da farko, zaku iya gyara waɗannan matsayin a ƙasa, sannan ku tsara su a rataye akan gicciye. A wannan yanayin, ya zama dole don cimma ikon dakatarwa a kowane lokaci ba tare da girgiza ba dole ba.
• Ya kamata ba nan da nan bi babban yi. Kuna buƙatar tattara hankali kan kowane maimaitawa. Ragewa ya zama mai jinkiri da sarrafawa. Wannan zai taimake ka ka ji da kuma ƙwarewar dabarun.
• Zai fi kyau a haɗu da hanyoyin: abubuwan jan hankali tare da malam buɗe ido. Wannan aikin motsa jikin zai karfafa jijiyoyin ku ta baya ta hanyar tsaurara matakai da kuma kara juriya da maimaitawa ta hanyar “hutawa” yayin jawo malam buɗe ido.
• Lokacin da ƙungiyoyi masu buɗe-goge-juji suka zama sanannu da ƙarfin gwiwa, zaku iya fara haɓaka saurin.
• Babban ƙarfin da ingancin motsa jiki ya dogara da nazarin kowane abu da hankali.

Fasahar aiwatarwa

1. Aura sandar tare da madaidaiciya madaidaiciya ta fi faɗi kafada nesa. Mahimmanci! Yayin motsa jiki, ya kamata a miƙa ƙafafu kuma a haɗa su tare. Jiki a daure. Wannan zai samar da mafi girman iyawa mai juyawa.
2. Muna yin zane-zane: a cikin matsayi na sama, cuwa-cuwa yana sama da gicciye, kuma a cikin ƙananan matsayin, yana miƙewa tsaye a cikin gwiwar hannu.
3. An zagaye kirjin, sa ƙafafun baya.
4. Muna yin karfi gaba da gaba tare da kafafuwanmu da ƙashin ƙugu, yayin da gangar jiki da kafaɗun suka koma suka dawo cikin baka zuwa maɓallin giciye.
5. Muna ɗaukar kirji a ƙarƙashin sandar kuma muna shirya lilo na gaba ba tare da tsayawa ba.
6. Ba kamar yin kwalliya ba, ba tare da shawagi a cikin matsayi na sama ba, muna tashi a ƙarƙashin giciye.

Muna ba da shawarar kallon bidiyo kan dabarun koyar da jan hankali a cikin salon malam buɗe ido:

Wanene wannan nau'in janyewar ya dace da?

Mummunan tasirin da aka samu a haɗin kafada a cikin cirewar malam buɗe ido yana da haɗari sosai fiye da yadda aka saba da jan hankali da kuma yin tsako. Wannan hanyar ta dace kawai da athletesan wasa masu ƙarfi tare da ci gaba da kafaɗa. Saboda yawan haɗarin rauni ne yasa ƙwararrun masanan ke yin wasan tsalle kawai maimakon kwari na malam buɗe ido.

Yayin atisayen, babu makawa dan wasan ya kan dage gemunsa sama da yawa yayin motsawa zuwa mashaya. Wannan yana haifar da haɗari cewa za'a iya rasa maimaita sau ɗaya ko fiye a cikin gasa.

Butterfly ja-ups shine ɗayan dabarun da suka dace a gasar CrossFit. Wannan hanyar tana bayar da saurin jawo-saurin sau 0 da sauri fiye da yadda aka saba jawowa ko kuma tsalle-tsalle. Aiki da aka yi daidai yana da ƙwarewa sosai kuma ya ƙunshi haɓakar ƙwarewar ƙwarewa ta musamman.

Kalli bidiyon: Qalu Innalillahi Yanzun Abinda Yan Mata da Samari Suka Koma Aikatawa Keenan (Nuwamba 2024).