Uwar Crossfit: Motsa jiki na Ciki-Lafiya

Wadatacce

• CrossFit yayin daukar ciki
• 1. Rowing
• 2. Turawa na yau da kullun ko na daukaka
• 3. Dumbbell masu tursasawa
• 4. Tsugunne na sama
• 5. Ciwon mara lafiya mai ciki
• Takeaway

Idan kuna da cikin cikin koshin lafiya, aikin motsa jiki ba aminci bane kawai, amma an bada shawara.

Motsa jiki na iya taimakawa:

• rage ciwon baya
• rage kumburin kafa
• hana yawan kiba
• bunkasa yanayi da kuzari
• sa ku a cikin mafi kyau yanayin aiki da haihuwa

Ya kamata ku bincika tare da likitanku kafin fara kowane shirin motsa jiki. Idan kuna aiki kafin ciki, kasancewa mai aiki a cikin watanni tara masu zuwa zai amfane ku kawai.

CrossFit yayin daukar ciki

Idan kuna tsammani, galibi ana ba da shawarar kawo ƙarfin motsa jiki a ƙasa da ƙima. Hakanan yakamata ku guji:

• tuntubi wasanni
• tsalle mai tsalle ko tsalle
• darussan da faɗuwa ta fi yiwuwa

Don haka bisa ga waɗannan ƙa'idodin, CrossFit ya fita, dama?

Ba haka bane! CrossFit motsa jiki ne mai sassauƙa, ma'ana zaka iya rage ƙarfi. Idan kun yi CrossFit ko irin waɗannan ayyukan a baya, tabbas yana da kyau a gare ku don ci gaba. Mabuɗin shine sauraron jikin ku. Abin da kuka iya yi cikin aminci zai canza daga watanni uku zuwa watanni uku. Amma zaku sami damar motsawa ko gyaggyara su don dacewa da duk matakan ciki.

Wadannan darussan guda biyar sune amintaccen ciki kuma an basu tabbacin na CrossFit. Haɗa su cikin tsarin motsa jiki na mako-mako don samun fa'idodi.

1. Rowing

Rowing shine aikin motsa jiki na CrossFit. Shima ciki-lafiya. Yana da ƙananan tasiri, amma yana buƙatar ƙarfin murji, ƙarfin zuciya, da jimiri na zuciya.

Kayan aiki da ake bukata: na'urar tuƙi

Tsokoki sunyi aiki: quadriceps, hamstrings, gastrocnemius and soleus, erector spinae, obliques, rectus abdominus, serratus na baya, latissimus dorsi, rhomboids, trapezius, deltoids, biceps, triceps

1. Zauna a kan mashin din ka daidaita madafan ƙafa da saituna gwargwadon tsayi da ƙimar ka.
2. Auki rikewar da hannu biyu. Zauna tsayi tare da bayanka a mike.
3. Lokacin da ka shirya yin layi, fara da turawa da kafafu. Pivot a kwatangwalo don karkatar da baya kaɗan don kafadunku su wuce ƙashin ku. Ja hannunka zuwa kirjinka.
4. Komawa don farawa a cikin tsari na baya. Da farko dai ka gyara hannayenka, sa'annan ka murda kwarin ka a gaba, sannan ka durkusa a gwiwa.
5. Duk cikin motsi, kiyaye dugaduganku a manne zuwa ƙafafun kafa.

Jerin mita 400 zuwa 500 a tsakanin sauran atisayen da aka jera a ƙasa, don jimlar zagaye 5.

2. Turawa na yau da kullun ko na daukaka

Pushups suna ɗaya daga cikin mahimman ƙarfin motsa jiki. Duk da yake suna aiki da tsokoki da yawa, musamman suna inganta ƙarfin jiki na sama. Idan kana cikin watanni biyu ko na uku, yi irin matakan da ke ƙasa, amma ka kasance ɗaukaka ta ɗora hannunka a kan kwali ko benci don kare cikinka.

Kayan aiki da ake bukata: akwati ko benci (na watanni biyu na uku da na uku)

Tsokoki sunyi aiki: pectoralis manyan, deltoid na baya, triceps

1. Fara a wuri mai laushi tare da hannunka wanda ya fi faɗi kaɗan fiye da faɗar kafada ɗaya, kuma ƙafafu sun ɗan kusa kusa.
2. Arfafa zuciyar ku, fara ƙasa da jikin ku ƙasa ta lankwasa hannuwanku. Rike gwiwar hannu kusa da jiki.
3. Rage kanka har sai hannayenka sun kai kusurwa 90-digiri.
4. Fashewa har sai kun isa matsayin farawa.
5. Yi 5 saiti na 12-15 reps.

3. Dumbbell masu tursasawa

Don ƙarfin motsa jiki mai motsawa, masu matsawa hanya ce mai sauri da inganci don aiki tsokoki a cikin babba da ƙananan jiki a lokaci guda.

Kayan aiki da ake bukata: dumbbells

Tsokoki sunyi aiki: trapezius, deltoids, quadriceps, hamstrings, gluteus medius da maximus

1. Fara da ƙafafunku ɗan faɗi kaɗan-faɗi kafada nesa. Sanya yatsunku waje guda. Riƙe dumbbell a kowane hannu tare da riƙewa ta hannu, sa'annan ka tanƙwara hannunka don nauyi a tsawan kafada tare da tafin hannu ke fuskanta.
2. Tsugunnawa, sa duga dugaduganku gwiwa gwiwoyi a waje.
3. Fara komawa zuwa wurin farawa, ajiye dumbbells a kafaɗu.
4. Yayin da ka dawo wurin farawa, matsa sama ta diddige ka motsa kwatangwalo a gaba. Yi amfani da ƙarfin sama don tura dumbbells sama a kan kafadunku a cikin latsawa.
5. Are tare da hannunka madaidaiciya kuma dumbbells gaba ɗaya sama.
6. Fara sake tsugunnawa ka rage dumbbells a kafaɗunka. Yakamata su isa kafadunku kafin ƙafafunku su buga wani layi ɗaya.
7. Yi 5 saiti na 12-15 reps.

4. Tsugunne na sama

Squarfin saman sama yana aiki da ƙananan jikin ku, amma kuma yana buƙatar babban kwanciyar hankali. Yana gwada ƙarfin ku da daidaituwa. Yi amfani da ɓarna maimakon shinge idan kun kasance sababbi ne ga CrossFit ko ɗaukar nauyi, ko amfani da nauyin jikinku kawai idan hakan ya isa sosai.

Kayan aiki da ake bukata: dowel ko barbell

Tsokoki sunyi aiki: quadriceps, hamstrings, gluteus medius and maximus, gyaran kafa, kashin baya, abdominis, obliques, trapezius, deltoids

1. Fara tashi tsaye, ƙafafu ɗan faɗi kaɗan-faɗi kafada nesa.
2. Riƙe dowel ko barbell fiye da fadin kafada nesa. Mika hannaye madaidaiciya sama tare da dowel a cikin jirgin sama na gaba.
3. Fara fara tsugune, jawo duwawarku ƙasa yayin riƙe nauyi a cikin dugaduganku.
4. Tare da hannaye har yanzu, miƙa duwawu ko madaidaiciya madaidaiciya sama da gangan don kiyaye shi daidaita da dugaduganka.
5. Tsugunnawa zuwa ƙasa a layi daya (na farkon watanni uku) kuma a layi daya (na biyu da na uku).
6. Tsaya zuwa cikakken tsawo.
7. Yi 5 saiti na reps 8-10.

5. Ciwon mara lafiya mai ciki

Burpees sune mahimman motsi na CrossFit, amma tsarin gargajiya ba shi da aminci yayin watanni biyu ko na uku. Wannan sigar da aka gyara zata samar da bugun zuciyar ku, amma tare da raguwa da tsalle.

Kayan aiki da ake bukata: bango, dogon benci, ko akwati

Tsokoki sunyi aiki: quadriceps, gluteus medius da maximus, hamstrings, pectoralis, deltoids, triceps

1. Tsaya gaban dutsen da yatsun ka aka nuna kaɗan kaɗan.
2. Sauka zuwa wurin zama, ajiye nauyi a cikin dugaduganku. Bada gwiwowinka su dan sunkuya kadan.
3. A saman squat, yi turawa akan dutsen da aka ɗaukaka. Wannan 1 Rep.
4. Yi 5 saiti na reps 10-12.

Takeaway

Yin motsa jiki na CrossFit yayin daukar ciki na iya zama mai aminci da tasiri, amma koyaushe kuyi magana da likitanku kafin fara kowane aikin motsa jiki. Samun motsa jiki na minti 30 a dukkan ko mafi yawan kwanaki na iya amfanar da lafiyar ku ƙwarai. Wannan aikin motsa jiki yana ba da ƙarfin zuciya da horo mai ƙarfi don motsa jiki mai kyau, motsa jiki mai aminci-ciki.