Fa'idodi da yawa na Bangon Kwallo da Manyan Sauye-sauye 3

Wadatacce

• Menene motsawar ƙwallon bango?
• Wani irin ball ya kamata ku yi amfani da shi?
• Menene amfanin kwalliyar bango?
• Yaya akeyin motsa jiki na ball na bango?
• Banbancin kwallon bango
• Gefe ya jefa
• Tura gaba da gaba
• Juyawa baya
• Layin kasa

Idan kun kasance a shirye don haɓaka ƙarfin ku, murƙushe zuciyar ku, da kuma ƙalubalanci kowane tsoka a jikin ku, to, muna da motsi a gare ku. Aikin ƙwallon bango aiki ne, motsa jiki gabaɗaya wanda zaku iya ƙarawa zuwa kowane ƙarfi ko motsa jiki na jijiyoyin zuciya.

Wannan motsi na fashewa galibi ana aiwatar dashi azaman ɓangaren motsa jiki na CrossFit. Koyaya, saboda sakamakon da yake bayarwa, wannan aikin yanzu shine tsayayye a yawancin wuraren motsa jiki.

Ci gaba da karatu don ƙarin koyo game da fa'idar motsawar ƙwallon bango, yadda za a yi wannan aikin lami lafiya, da kuma bambancin motsa jiki na ƙwallon bango wanda zai iya taimakawa ɗaukan aikinku zuwa mataki na gaba.

Menene motsawar ƙwallon bango?

Motar ƙwallon bango haɗuwa ce, motsawa mai ƙarfi wanda ke buƙatar iyakar ƙoƙari daga adadi mai yawa a cikin jikinku.

Hakanan an san shi azaman ƙwallon ƙwallon bango, wannan motsi yana buƙatar tsokoki masu ƙarfi a cikin ƙananan jikinku su yi rawar jiki yayin da tsokoki a cikin jikinku na sama suke kwangilar aiwatar da matakin turawa yayin da kuke jefa ball a bango.

Don yin wannan motsi, kuna buƙatar samun dama zuwa bango babba, fanko da ƙwallon bango mai nauyi. Daidaitaccen wasan ƙwallon bango yana buƙatar ku tsaya fuskantar bangon. Koyaya, sauye-sauye da yawa sun canza matsayin jikinku don ƙalubalantar ƙungiyoyin tsoka daban-daban.

Wani irin ball ya kamata ku yi amfani da shi?

Kwallon bango ya bambanta da na magani, wanda ya fi ƙanƙanci, da wuya, kuma ba a nufin jefa shi a bango. Hakanan ya bambanta da kwallon slam, wanda ya fi nauyi, yawanci ana yin sa ne da roba, kuma an tsara shi don jefawa a ƙasa.

Zaɓin nau'in ƙwallan da ya dace ba kawai yana sa motsa jiki ya yi tasiri ba, amma kuma yana kiyaye ku daga rauni. Tare da wannan a zuciya, yin amfani da ƙwallon da aka keɓe musamman don wannan aikin shine hanya mafi kyau da za a bi yayin fitar da abubuwa da yawa na reps.

Kwallan bango galibi ana yin su ne da vinyl, tare da wani layin da aka saka wanda yake ba su sauƙin kamawa. Sun zo a cikin nau'ikan nauyi, jere daga kimanin fam 6 zuwa 20.

Idan ya zo ga zaɓar nauyin da ya dace don ƙwallon bango, abu na farko da za a yi la’akari da shi shi ne ainihin zuciyarka da jikinka. Kwallan yakamata ya zama mai nauyi sosai don sanya motsa jiki kalubale, amma ya isa haske don kar a daidaita fasalinka.

A wasu kalmomin, fara haske da ci gaba zuwa ƙwallo mai nauyi yayin da kuka mallaki motsi. Masu farawa na iya son farawa da nauyin nauyi na 6 ko 8, yayin da matakan ƙwarewa na gaba na iya son gwada fam 10 ko fiye.

Menene amfanin kwalliyar bango?

Motar ƙwallon bango tana ba da fa'idodi da yawa da yawa kuma yana aiki kusan game da kowane rukuni na tsoka a jikinku. Hakanan yana baka damar matsar da jikinka a kowane jirgi na motsi - gaba da baya, gefe zuwa gefe, da juyawa.

Aikin motsa jiki na bango na yau da kullun ya tattara kungiyoyin tsokoki da yawa, gami da naka:

• yan hudu
• murna
• ƙwanƙwasa
• baya
• kirji
• kafadu
• biceps
• triceps
• tsokoki

Wasan motsa jiki na bango yana kara yawan bugun zuciyar ka, yana mai da shi babbar hanya don inganta lafiyar zuciyar ka da ƙona adadin kuzari, suma. Hakanan yana taimakawa haɓaka ƙarfin fashewar ku, wanda shine abin da ake buƙata na yawancin wasannin motsa jiki.

Ari da, yin wannan motsi na iya daidaita-daidaita daidaito na idanunku da haɓaka ƙwarewar jifa da daidaito.

Yaya akeyin motsa jiki na ball na bango?

1. Zaba ƙwallon bango da ya dace, kuma riƙe shi a hannuwanku.
2. Tsaya kusan ƙafa 2 a gaban bangon tare da ƙafafunku faɗi-faɗi kusa, yatsun kafa kaɗan a waje.
3. Rike kwallon a tsayin kirji. Tabbatar saka gwiwar hannu a cikin bangarorinku.
4. Shagaltar da zuciyarka ka matse ƙwallan. Gwargwadon matse ƙwallan, da ƙari kuna buƙatar ainihinku da kafaɗunku suyi aiki.
5. Fara matakin ƙasa na squat yayin riƙe ƙwallo a ƙirin kirji. Tsugunnawa ƙasa har sai cinyoyinku su yi layi ɗaya da bene.
6. Bayan haka sai ka tuka jikin ka yayin jefa ƙwallo a maƙasudai na tsaye kimanin ƙafa 8 zuwa 12. Rike hannunka. Tukwici: Pauki wuri a cikin wannan yankin, kuma sanya idanunku a can duk tsawon lokacin.
7. Kama ƙwallo bayan ta yi ƙwanƙwasa, riƙe ƙwallon a ƙwanjin kirji, sannan ku tsugunna ƙasa don maimaita aikin.
8. Yi maimaita 10-15 don saiti 2-3. Ko, saita saita lokaci na sakan 30 kuma yi yadda za ku iya.

Banbancin kwallon bango

Gefe ya jefa

Wannan bambancin motsa jiki na motsa jikin bango yana juya jikinka gefe da gefe don jujjuyawar al'amurran da ke kalubalantar zuciyarka - musamman ma mantuwa - kirji da kafadu.

1. Rike kwallon a hannunka, tafin hannu sama.
2. Tsaya kusa da bangon, kafadar dama tana fuskantar bangon, kimanin ƙafa 3 nesa.
3. Shiga cikin wurin tsugune, tare da durƙusa gwiwoyinku, tare da ƙwallon a waje na ƙugujen hagu.
4. Yayin da kake miƙa ƙafafunka don tsayawa, ka kafa ƙafarka ta hagu, ka juya, ka jefa ƙwallar a bango.
5. Tsaya a wannan matsayin don kama ƙwallo. Komawa wurin farawa kuma maimaita.
6. Yi maimaita 10 a kowane gefe.

Idan wannan motsi yayi matukar wahala, fara da juyawar akwati a tsaye. Rike kwallon a matakin kirji, kusa da jikinka, sa'annan ka juya gangar jikinka zuwa dama da hagu.

Tura gaba da gaba

Don zurfin zurfin da ke aiki da yawa daga cikin masu haɗawa, gwada ɗan juyewar gaba. Ta hanyar nuna yatsun yatsunku waje, kuna tattara tsokokin cinya na ciki kuma kun dogara da ƙarfinku don ƙarfi.

Partaƙarin ɓangaren jujjuyawar motsawa yana jan cikin biceps da kirji.

1. Fuskanci bangon, kamar kuna yin motsa jiki na ƙwallon bango na yau da kullun.
2. Riƙe ƙwallan a hannuwanku, sa'annan sanya shi tsakanin ƙafafunku.
3. Matsar zuwa cikin shimfidar wuri mai fadi.
4. Shiga cikin mahautan, ka tsaya, ka jefa kwallon sama zuwa bango.
5. Kama ƙwallon kuma tsugunna ƙasa zuwa wurin farawa.
6. Maimaita sau 10.

Juyawa baya

Wannan motsi yana buƙatar ƙaƙƙarfan ƙarfin ƙarfi da ikon juyawa zuwa ɓangarorin biyu. Kawai juya jujjuyawar idan kun mallaki motsa jiki na bangon asali, kuna da karfi, kuma kuna da motsi mai kyau a jikinku na sama.

Wannan aikin yana aiki kafadu, na baya, biceps, kirji, cibiya, quads, hamstrings, and glutes.

1. Riƙe ƙwallan a hannuwanku, dabino sama, tare da bayanku yana fuskantar bango.
2. Mataki daga bango har sai aƙalla ka daɗe da jiki. Misali, idan kana da tsayi ƙafa 6, ka tabbata akwai aƙalla ƙafa 6 na sarari tsakaninka da bango.
3. Tsugunnawa ƙasa, juya zuwa gefen dama, kuma jefa ƙwallon bango. Za ku kalli kafada ta dama zuwa bango.
4. Auki ƙwallan bayan ta bango daga bangon, kuma maimaita a ɗaya gefen.
5. Yi maimaita 10 a kowane gefe.

Layin kasa

Motar ƙwallon bango matsakaiciya ce zuwa matakin-ci gaba wanda zai iya haɓaka kowane motsa jiki ko ƙarfin kewaya horo.

Yin niƙa kaɗan na wasannin motsa jiki na bango na iya haɓaka bugun zuciyarka, inganta lafiyar zuciya, da juya jikinka zuwa mashin mai rage kalori. Hakanan yana iya ƙarfafa yawancin ƙungiyoyin tsoka a jikin ku.

Idan kanaso ku kara kalubalantar tsokar ku, zaku iya gwada bambance-bambancen daban daban na tsalle-tsalle na bango na yau da kullun ko a hankali ku kara nauyin kwallon.