Wasan motsa jiki na Olympic: Inganta lafiyar ku tare da ɗaukar nauyi na Olympics

 

Idan kuna tunanin lokaci ya yi da za ku zarce matakin farko na ƙoshin lafiya, shin ina da wasu dabaru a gare ku! Jagorancin motsa nauyi biyu na Olympics na iya zama daidai abin da kuke buƙata don haɓaka ƙarfin ku da ƙarfin ku zuwa sabon matakin. Wane lokaci mafi kyau don gwadawa, yanzu dukkanmu an yi wahayi zuwa gare mu ta hanyar wasannin Tokyo masu ban tsoro?
A taƙaice, ƙwarewa da kunna wasannin Olimpics akai -akai zai inganta ikon wasan ku, saurin ku, ƙarfin ku da ƙarfin ku. Ko da ba ku amfani da faranti masu nauyi ba, niyyar samar da mafi girman ƙarfi da ƙarfi zai ba da ƙarfi ga tsokoki. Ƙarfafawa mai ƙarfi = babban riba. Kafin farawa, tabbatar cewa kuna da mafi kyawun safofin hannu na motsa jiki…
Will McCauley, mai ba da horo da ƙarfin motsa jiki na PerformancePro, ɗakin motsa jiki na tushen horo a Yammacin Yammacin Turai ya bayyana cewa "ɗaukar nauyi na Olympics ya fi game da ƙwacewa da tsafta da ɓarna-waɗannan nau'o'in ɗaukar nauyi guda biyu an yi su a cikin wasannin ɗaukar nauyi na Olympics tun daga 1896." Gundumar. .
“Abubuwa ne masu nauyi na fasaha da ke buƙatar fasaha, daidaitawa, fashewa, sauri da ƙarfi. Ko da ba ku da shirin shiga gasar ɗaukar nauyi, ya kamata ku yi amfani da waɗannan nauyin nauyi ko abubuwan da suka samo asali a cikin shirin horon ku. Dukansu kamanceceniya tsakanin su biyu sune aikin ɗaga Olympic, wanda kuma yana taimakawa haɓaka ƙwanƙwasawar ku, matattarar ruwa, da matattarar nauyi, gami da gina tsoka, ”Will ya kara da cewa.
Ka tuna, ɗaga nauyi kamar ɗan wasan Olympic yawanci yana ɗaukar lokaci mai tsawo don ƙwarewa. Kodayake ayyuka guda biyu ne aka jera a ƙasa, za a yi su a cikin tsayayyen tsari kuma su sami fa'ida mafi yawa daga kowane aiki.
Da wannan a zuciya, yana da kyau a fara da ƙaramin nauyi. Babu wani abin da ba daidai ba tare da yin aiki da ƙwanƙwasawa, saboda yawancin ƙwararrun barbells masu nauyin har zuwa 20 kg ba tare da ƙarin faranti masu nauyi ba-ta hanyar, wannan ita ce jagorarmu ga mafi kyawun faranti masu nauyi.
Idan wannan yana da nauyi sosai, zaku iya amfani da tsintsiya ko wani abu da ke wakiltar madaidaiciyar sanda don ƙware matakai daban -daban na kowane ɗagawa. Jagorar motsi, sannan a hankali ƙara nauyi.
Fara daga ƙasa, ana ɗaga barbell kai tsaye sama da kai cikin motsi mai santsi. Na farko, riƙe sandar ƙarfe tare da manyan hannayenku kuma ku tashi tsaye-yakamata a ɗora ƙararrawar a ƙasan kwankwason ku, don ku ɗaga gwiwoyinku kuma karfen baya motsawa.
Rage barbell zuwa gwiwoyi. Wannan shine matsayin ratayewa. Daga can, jingina sandar da ke kan ku kuma yi tsalle da ƙarfi. Lokacin da kuka bar falon, yakamata ku ji ƙarar ta buga bugun ku. Da zarar kun sami ratayarsa (don Allah a gafarta laifin), yi tsalle kuma ja barbell kai tsaye a ƙarƙashin goshin ku.
Bayan maimaitawa sau da yawa, mayar da ƙararrawar a matsayin da aka dakatar, tsalle, ja barbell zuwa sama kuma kulle ta sama da kai. Yana iya jin ɗan haushi da farko, amma bayan wasu ayyuka, yakamata ku ji kuma ku zama kamar motsi mai santsi. Wannan kwace ne da aka dakatar. Don yin kwace kwata -kwata, kawai kuna buƙatar farawa tare da barbell a ƙasa.
Clean da Jerk ya ƙunshi ayyuka biyu masu zaman kansu. A lokacin aikin tsaftacewa, barbell yakamata ya fara daga bene sama da gidajen yatsun kafa. Rike ƙararrawa a faɗin kwatankwacin wanda ya mutu, kuma kawo 'yan maraƙin ku zuwa ga ƙararrawar.
Da farko, yi amfani da ƙafarku don turawa da jawo barbell har zuwa cinyar ku. Da zarar kararrawa ta kai tsakiyar cinya (wannan shine matsayin ikon), yi tsalle kamar kwace.
Bayan maimaita 'yan lokuta, tsalle kuma ja barbell a ƙarƙashin ƙuƙwalwar ku. Da zarar kun ƙware wannan, sanya ƙararrawa a ƙasa, ja shi zuwa tsakiyar cinyar ku, tsalle, ja barbell zuwa jikin ku, kuma a ƙarshe sanya barbell a matsayin kama: babban hannunka yana daidai da ƙasa kuma yatsunsu suna kan ƙararrawa Sanya nauyi a kan kafadu maimakon hannayenku.
Daga nan, za ku zama ɗan iska. Sanya barbell akan kafadun ku, tsugunnawa kwata kwata ku tsallake cikin iska, yayin da ku ke matsa kan kan ku gwargwadon iko. Yakamata ku sauka a wuri dabam: tare da ƙafarku da faɗin kafada, kafa ɗaya gaba da ƙafa ɗaya baya, a cikin rabin zaman lunge.
A ƙarshe, ture ƙafafunku na farko, sannan kuma ƙafafunku na baya don ku iya miƙe tsaye tare da ƙafarku ƙarƙashin kafadu da ƙararrawa a saman kanku. Yana da sauƙi, amma zai ɗauki ɗan lokaci kafin ku ƙware.


Lokacin aikawa: Aug-13-2021