3 motsa jiki don farawa

Wadatacce

• Horar da horo don masu farawa
• 1. Burpee
• 2. Zama-tashi
• 3. Tsugunnawa
• Fa'idodin Horar da kayan aiki

Ayyukan motsa jiki na Crossfit suna taimaka muku don daidaita matsayinku da kuma koyon wasu ƙa'idodi na yau da kullun, waɗanda za'a buƙaci akan lokaci a yawancin motsa jiki. Don haka, hanya ce mai kyau don ƙarfafa wasu tsokoki da kuma guje wa raunin da ya faru a cikin mafi yawan motsa jiki a dakin motsa jiki, misali.

Kayan motsa jiki horo ne da ke da niyyar inganta ƙwarewar jiki ta hanyar motsa jiki wanda yake kwaikwayon motsin yau da kullun, ta amfani da nauyin jiki da wasu kayan aiki kamar sanduna, igiyoyi, ƙwallon magunguna, ɗumbin roba da zobba. Irin wannan horon yana motsa tsokoki da yawa, haɗin gwiwa da jijiyoyi, yana taimakawa rasa mai, sautin tsokoki da haɓaka ƙarfi da sassauci.

Duk mutane na iya yin gicciye, saboda za a iya daidaita girman buƙata gwargwadon ƙarfin kowane mutum, amma yana da muhimmanci a nemi likita kafin fara kowane irin sabon motsa jiki.

Horar da horo don masu farawa

Horar da ƙwallon ƙafa galibi gajeren motsa jiki ne, ya bambanta tsakanin minti 20 zuwa 45, amma yana da ƙarfi sosai kuma yana da sassauƙa, tunda mutum na iya daidaita horon da ƙwarewar sa, ƙaruwa ko rage adadin maimaituwar kowane motsa jiki ko kayan aikin. kayi amfani dashi.

1. Burpee

Ya burpee motsa jiki ne mai sauƙi wanda ke aiki duka jiki kuma baya buƙatar amfani da abu kuma, sabili da haka, ana iya yin shi ko'ina. Yayin burpee, motsa jiki ta baya, kirji, ƙafafu, hannaye da gindi, a lokaci guda, yana taimakawa rasa mai da nauyi, saboda yana buƙatar kashe kuɗi mai yawa.

Don haka, don yin wannan aikin dole ne:

1. Tsaya: ya kamata a kiyaye ƙafafu a layi ɗaya tare da kafadu;
2. Asa jikin zuwa ƙasan: jefa ƙafafun baya da ɗaukar gawar zuwa ƙasa, tallafawa hannaye;
3. Tsaya a cikin matsayi: taba kirji da cinyoyi a kasa;
4. Tashi: hau kan akwati, matsawa tare da hannunka ka miƙe tsaye, ɗauki ɗan tsalle ka miƙa hannunka.

Bayan haka, dole ne ku maimaita waɗannan ƙungiyoyi sau da yawa kamar yadda ya cancanta, don yin tsakanin 8 zuwa 12 burpees. Yana da mahimmanci a yi ƙoƙarin kiyaye saurin yayin aiwatar da burpees don haka sakamakon ya fi saurin samun nasara.

2. Zama-tashi

Motsa jiki na ciki, kozauna, babban motsa jiki ne don aiki ciki da sautin tsokoki na ciki, kuma don yin wannan aikin daidai dole ne:

1. Kwanta a ƙasa: dole ne mutum ya jingina baya kuma ya tanƙwara gwiwoyi, yana kwantar da ƙafafunsu a ƙasa;
2. Dauke baya: ya zama dole a daga gangar jikin zuwa gwiwowi kuma a rage gangar jikin har sai bayan kafaɗun ya taɓa ƙasa.

A yayin wannan atisayen mutum na iya tsallake hannaye kusa da akwatin, ko kuma ya bi motsin jikin tare da hannayen yana lilo da su.

3. Tsugunnawa

Kujerar, wanda aka fi sani da squat, motsa jiki ne cikakke, yayin da yake motsa cinyoyinku, ciki, baya da mara a lokaci guda. Sanin yadda ake yin squat daidai yana da mahimmanci saboda yana taimaka muku rage nauyi, sautin dukkan tsokoki da haɓaka sassauƙan haɗin gwiwa. Don haka, ya kamata:

1. Tsaya: shimfida ƙafafunku kafada ɗinka baya;
2. Tanƙwara gwiwoyinku: gwiwoyi ya kamata su zama masu jujjuyawa, suna jefa kwatangwalo zuwa ƙasa, har sai sun isa bayan layin gwiwa kuma, tura gindin a baya, kamar dai suna zaune a kan kujera, suna ajiye baya. Yayin motsa jiki, gwiwoyi dole ne su wuce gaban layin yatsan kafa;
3. Mika ƙafafunku: ya kamata ka miqe qafafunka, waxanda suke lankwasa, don komawa matsayin farawa, ta amfani da dugadugan ka a qasa kana kwantawa da gindi, har sai ka tsaya.

Yayin aiwatar da squat, yakamata a matsar da makamai zuwa rudanin motsa jiki. Bugu da ƙari, ana iya yin ƙwanƙwasawa tare da ƙwanƙwasa ko dumbbells, ƙara wahalar aikin da inganta sakamakon.

Fa'idodin Horar da kayan aiki

Horar da ƙwarewa yana da fa'idodi da yawa ga jiki da lafiya, kamar:

• Inganta numfashi da haɓaka ƙarfin zuciya;
• Sauti duk tsokoki a jiki;
• Yana taimaka maka ka rasa nauyi;
• Rage kitse yana kara kiba mara nauyi;
• Strengthara ƙarfi;
• Taimakawa wajen haɓaka sassauƙa da daidaitawa;
• Inganta motsi da daidaito;
• Rage damuwa da kara girman kai.

Mutumin da ba ya rabewa ta hanyar inganta aikin jikinsa ta hanyar horo, ya inganta yanayin jikinsa a gida da kuma wurin aiki, saboda irin wannan horon ya hada da motsin aiki, wadanda su ne ake bukatar yin ayyukan yau da kullum, kamar sauka ko hawa matakala, misali.

Bugu da ƙari, yana da mahimmanci a haɗa abinci mai cike da abinci tare da furotin mai ƙanshi, irin su kaza, turkey ko kifi, hatsi kamar peas ko wake, da 'ya'yan itace da kayan marmari. Anan ga yadda ake yin irin wannan nau'ikan cin abincin mara kyau.