Ayyukan motsa jiki
15K 0 11.11.2016 (sabuntawa na ƙarshe: 01.07.2019)
An san cewa CrossFit ya haɗa da yankuna da yawa na wasanni - ɗayansu shine ɗaga kettlebell. A cikin wannan labarin, mun shirya muku mafi kyawun motsa jiki masu nauyi tare da nauyi, da misalai na motsa jiki da ɗakunan WOD.
Kettlebells kayan wasan motsa jiki ne masu kyau kuma yana da wuya a cika la'akari da mahimmancin su don horarwa. Koyaya, a cikin cikakken hadadden abu yana da matukar wahalar gudanarwa tare da su kadai, amma idan kuna amfani dasu azaman kayan aikin taimako, sakamakon zai zama abin ban mamaki. Sabili da haka, shawararmu ba ta yin watsi da atisayen kettlebell a cikin aikinku!
Ayyukan motsa jiki tare da kettlebells
Kar mu kasance kusa da daji mu fara yanzunnan da lamarin. Zaɓin ɗawainiyar ƙwarewar ƙwarewa tare da nauyi. Ku tafi!
Lilo kettlebell
Akwai nau'ikan juzu'in kettlebell na CrossFit da yawa. Za mu mai da hankali kan yanayin sigar motsa jiki - da hannu biyu. Me yasa ake bukatarsa? Wannan ɗayan ɗawainiyar motsa jiki ne wanda ya ƙunshi ƙungiyoyin tsoka da yawa lokaci ɗaya: cibiya, kwatangwalo, gindi da baya. Bugu da kari, aikin yana bunkasa karfin fashewar abubuwa.
Abin da kuke buƙatar kulawa:
- Mabuɗin mahimmanci shine cewa bayanku ya zama madaidaiciya a kowane lokaci yayin aikin. Kada kuɓuta ko sauke kafaɗunku.
- Kafafu sun fi kafada fadi nesa ba kusa ba.
- Motsi yana faruwa ne saboda fadada ƙafafu da baya - hannaye a cikin wannan motsa jikin suna taka rawar lever (kusan bai kamata su fuskanci wani nauyi ba).
- Akwai zaɓuɓɓukan simintin gyaran kafa da yawa - daga matakin ido zuwa matsayi na sama. Babu wani bambanci na asali a nan, banda cewa a zaɓi na biyu zaku ɗora kafadu kuma kuyi aiki tare don daidaita yanayin jiki (zaɓi ya ɗan ƙara ƙarfi sosai).
Kettlebell tura (gajere amplitude)
Motsa jiki na kettlebell jerk, ya bambanta da lilo, yana aiki akan tsokoki masu zuwa: kafafu, tsokoki na baya, kafadu, babban tsoka, peckoralis, murfin goshi da gaba. Jigon kettlebell, kamar sauran motsa jiki, yana da bambance-bambance da yawa - zamu maida hankali kan zaɓi tare da ɗan gajeren motsi.
Kisa dabara:
- Farawa wuri, ƙafafu sun fi faɗaɗa kafaɗu kaɗan, an daidaita da annashuwa, hannaye suna ninke a kan kirji - wuyan hannu da juna.
- Fara aikin motsa jiki yana farawa tare da kafafu - kuna yin ƙwanƙwasa mara nauyi don hanzarta; jiki ya dan ja da baya kadan (don kirjin ku, kuma ba hannayen ku ba, shine goyon baya ga bawo).
- Abu na gaba, yakamata kayi matsi mai ƙarfi tare da ƙafafunka da baya ta yadda zai kasance a saman wurin hanzari, ka ɗan tashi da yatsun kafa.
- Bugu da ari, yawan saurin hanzari na kayan kwalliyar yana ci gaba tare da taimakon makamai da kafaɗu, yayin kuma a lokaci guda kuna zaune a ƙarƙashin bawo. A sakamakon haka, ya kamata ku kasance a cikin yanayin tsaka-tsalle tare da ɗaga hannuwanku sama da kai (zana lamba 4).
- Na gaba, kun kammala aikin ta hanyar daidaita madaidaiciya tare da ƙafafunku. A lokaci guda, hannayen suna tsaye kai tsaye sama da kai.
Kuskuren da yafi kowa faruwa yayin tura turare da hannu biyu shine tura turarukan doruwa da hannu da fari kuma, sakamakon haka, gyara kwalliyar a saman kai ba tare da hannayen da suka mike ba. Wannan hanyar, musamman tare da nauyi masu nauyi, cike da rauni.
Tsugunnin kirji
Sau da yawa a cikin motsa jiki na CrossFit, ana amfani da kettlebells azaman nauyi don abubuwan wasan motsa jiki da aka riga aka sani - alal misali, don ɗakunan wasan gargajiya. Akwai bambance-bambance daban-daban na wannan aikin - tare da biyu, ɗaya a kirji, a kan miƙa hannayensu kuma tare da rage kettlebell zuwa ƙasan. Za mu mai da hankali kan sigar gargajiya - tsugunawa tare da bututun ƙarfe a kirji.
Dabarar yin aikin motsa jiki yayi kama da na gargajiya squats. Mahimmanci:
- Matsayi farawa - ƙafafu sun fi faɗaɗa kafaɗu kaɗan, an ɗora aikin sosai a kirji a hannu biyu.
- Lokacin yin tsugune, kar ka manta da ƙoƙarin ɗaukar ƙashin ƙugu baya, kiyaye bayanku madaidaiciya kuma kuma sanya ƙwaryar kusa da kirjin ku yadda ya kamata.
Sama Hakin Fatare
Kamar yadda yake a cikin shari'ar da ta gabata, a wannan motsa jiki, kettlebell yana aiki ne a matsayin nauyi ga wasan motsa jiki na gargajiya - huhu. Amma ba kamar squats ba, kayan wasanni a wannan yanayin suma suna aiki ne a matsayin ƙarin tushen ɗora nauyi don haɓaka daidaito da sassaucin ɗan wasa. Motsa jiki a cikin sigar gargajiya ba koyaushe bane mai sauki ga masu farawa - bayan haka, yin huhu da kiyaye daidaito yana da wahala.
Sabili da haka, muna bada shawara mai ƙarfi farawa tare da ƙananan nauyi., kuma wani lokacin tare da miƙa miƙa hannaye sama da kai.
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Darasi na motsa jiki:
- Matsayi farawa - ƙafa kafa-faɗi kafada-nesa, hannaye a tsaye zuwa ƙasan, baya miƙe, suna duban gaba.
- A gaba, muna cin abinci tare da kafa ɗaya: matsayin hannayen ya kasance ba canzawa ba, baya baya madaidaiciya (ba mu faɗuwa gaba), a hankali muna taɓa ƙasa da gwiwa.
Squat Kettlebell Row
Kuma atisayen karshe wanda zamuyi magana akansa a yau shine mutuwar matattarar baƙi zuwa hammata daga tsugune. Hakanan ana amfani da wannan aikin koyaushe a cikin shirye-shiryen horarwa.
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Ana yin sa a sauƙaƙe, bari mu gano dabarun mataki-mataki:
- Fara shimfidar wuri, ƙafafu sun fi kafaɗa kafaɗa, baya madaidaiciya, duba gaba kai tsaye. Hannayen duka biyu suna ƙasa, suna ɗan kaɗan a gaban ƙafafu daidai a tsakiya.
- Muna yin katako mai ƙarfi tare da ƙafafu da baya, kuma a cikin layi ɗaya muna jan aikin zuwa ƙwanƙwasa tare da taimakon makamai. Dabino da gwiwar hannu ya kamata su kasance a matakin kafaɗa. (a sama ba lallai ba ne, a ƙasa ma).
Tsokokin ƙafafu, baya, kafaɗu da triceps suna cikin aikin wannan motsa jiki.
Kallon bidiyon duk kyawawan ayyukan motsa jiki tare da kayan kwalliya! 34 guda:
Ayyukan motsa jiki na kwalliya da ɗakunan kwalliya
Mun zaɓa muku abubuwan motsa jiki masu ban sha'awa da ɗakunan kwalliya. Kar mu bata lokaci - mu tafi!
Hadadden: Funbobbys Filthy 50
Sunan motsa jiki yayi magana don kansa - tabbas hadadden abun ban dariya ne Aikin shine yin kowane motsa jiki sau 50:
- Jan-layi;
- Laddamarwa (60/40 kg);
- Turawa;
- Ketunƙwal mai lilo (kg 24/16 kilogiram);
- Squungiyoyin baya (60/40 kg);
- Gwiwoyi zuwa gwiwar hannu;
- Dumbbell ya jefa (16/8 kilogiram kowannensu);
- Huhu da dumbbells (16/8 kilogiram kowannensu);
- Burpee
Mahimmi: ba zaku iya rabawa da musayar atisaye a cikin hadadden tsari ba! Lokacin jagora - kar a yi shi tukuna. Matsakaicin lokacin zartarwa ga 'yan wasa shine mintuna 30-60, gwargwadon horo.
Hadadden: Malalaci
Aikin cikin horon shine ayi kowane irin motsa jiki sau 50:
- Kettlebell kwace (25 + 25);
- Kettlebell jerks (25 + 25);
- Mahi kettlebells (saita nauyi da kanka).
Haɗin yana da ƙarfi da fashewa kamar yadda zai yiwu. Dole ne mu yi gumi Matsakaicin lokacin da 'yan wasa zasu kammala shine mintuna 5-20, ya dogara da horo.
Hadadden: Spartans 300
Aikin horo don yin darussan masu zuwa:
- 25 cirewa;
- 50 matattu 60kg;
- 50 turawa daga bene;
- 50 tsalle a kan dutsen dutsen 60-75cm;
- 50 polishers na bene (taɓa bangarorin biyu = 1 lokaci);
- Auki jerks 50 na nauyi (dumbbells) daga bene. 24/16 kg (25 + 25);
- 25 cirewa.
Hankali: ba zaku iya karya hadaddun ba kuma ku canza atisayen a wurare! Matsakaicin lokacin da athletesan wasa zasu kammala shine mintuna 5-20, ya dogara da horo.
Hadadden: sawun WOD
Aikin cikin horon shine kamar haka - aiwatar da dukkan motsa jiki sau 50 kowane (ba tare da canza tsari ba kuma ba tare da keta ba):
- Deadlift (debe 30% na nauyin jiki);
- Turawa;
- Mahi tare da kettlebell (debe 70% na nauyin jiki);
- Jan-layi;
- Shan kan kirji da shvungs (debe 50% na nauyin jiki);
- Tsalle kan akwatin;
- Yin rukuni rukuni zuwa gwiwar hannu a ƙasa (kafafu da hannaye a miƙe);
- Igiya mai tsalle biyu.
Hadadden: kararrawa daga wuta
Da kyau, kuma a ƙarshe, hadadden mayanka. Zagaye 1 kawai a lokaci guda, kar a canza atisayen a wurare. Aikin horo (inda ba a nuna nauyi ba - daidaita kanku):
- Mach 53 (24 kilogiram);
- 200 m na shigar azzakari cikin farji tare da ma'auni biyu a kan mika hannaye;
- 53 sumo ya ja zuwa chin;
- Tafiyar 150m tare da miƙa nauyi biyu;
- 53 Kwace nauyi biyu;
- 100m drive da nauyi biyu;
- 53 Kettlebell Tsawo;
- 50 m na nutsewa tare da nauyi.
Matsakaicin lokacin da athletesan wasa zasu kammala shine mintuna 30-45, ya danganta da horo.
Kamar yadda kuke gani, wannan kayan aikin wasanni ne masu dacewa kuma suna haɗuwa da hadaddun kayan haɗin kai, kuma wani lokacin yana iya zama nauyin 1 gaba ɗaya ga ɗaukacin motsa jiki. Idan kuna son kayan, raba shi ga abokanka. Tambayoyi da buri a cikin sharhin!
