Horar da ƙarfi mai fashewa: tsalle mai tsalle mai tsalle mai ƙarfi!

Fashewa abu ne mai matuƙar muhimmanci a wasanni a fagen wasanni. Ƙwallon ƙafa, ƙwallon ƙafa, wasan rugby da kuma masu ɗaukar nauyi duk sun shahara saboda ƙarfinsu na fashewa.

A gaskiya ma, ba 'yan wasa kawai ba, har ma da masu sha'awar motsa jiki na yau da kullun suna buƙatar ƙarfin fashewa!

Horar da ƙarfi mai fashewa zai iya inganta yanayin jijiyoyi, ƙara yawan na'urorin motsa jiki, da kuma daidaita aikin tsoka.

A cikin ɗan gajeren lokaci, motsa jiki mai ƙarfi na fashewa yana kunna na'urorin wasanni masu ƙarfi don ɗaukar ƙarin tsokoki a cikin horo. Wannan yana nufin za ku iya ɗaga nauyi da ƙarin tsoka.

A ƙarshe, za a ƙarfafa tsarin jijiyoyi don samun ingantattun na'urorin motsa jiki bayan ɗaukar ma'aikata. Za ku zama masu ceton aiki. Lokacin da tsarin jijiyoyinku ya zama mai kaifi, ƙarfin ku, ƙarfin fashewa da tsokoki za su inganta!

A yau, ina so in gabatar da wani kyakkyawan aikin motsa jiki mai ƙarfi: tsalle mai tsalle mai ƙarfi.

Kamar yadda aka nuna a cikin hoton: riƙe wani yanki na barbell da hannu biyu sannan ka yi tsalle mai tsayi!

Wannan aiki ne mai kyau sosai: idan aka kwatanta da ƙwallon ƙafa ta hana bugun ƙafa, horar da ƙarfin fashewa na ɗaga nauyi yana da sauƙin koya. Yawancin 'yan wasan rugby da ƙwallon kwando a ƙasashen waje suna amfani da wannan aikin don horar da ƙarfin fashewa.

Duk da haka, kafin a fara motsa jiki mai ƙarfi, dole ne a sami ƙarfin tsoka da ƙwarewar squat, sannan a sami ƙwarewar tsalle-tsalle na squat!

Ga tsarin aikin kamar haka:

1. Tsarin farawa shine tsayawa: tsaya tare da raba ƙafafuwa da faɗin kafadu, riƙe sandar a gefenka, kiyaye kashin bayanka a kwance kuma a tsaka-tsaki, kuma kiyaye gangar jikinka a tamke!

2. Sannan a hankali a lanƙwasa kugu da gwiwoyinka don su durƙusa har zuwa kashi ɗaya cikin biyu na matsayin sukuwa, don jikinka gaba ɗaya ya cika da damuwa.

3. Sannan, ta hanyar ƙarfin roba da aka adana a cikin tsokoki da aka riga aka shimfiɗa, fara durƙusawa da tsalle sama da sauri (ta amfani da miƙewar gani, haɗin gwiwa uku suna miƙewa sama a lokaci guda, kuma suna karyewa ta ƙasa kamar roka da ke tashi don kammala tashi)

4. A cikin matsayi na ƙarshe, sauka da sauri kuma riƙe matsin lamba a cikin matsayin squat don komawa zuwa matsayin farawa!

Gargaɗi don ɗaukar mataki:

1. Ya kamata ya kasance mai laushi da shiru lokacin sauka, wanda ke nuna cewa muna amfani da tsokoki don shan matsin lamba, maimakon jijiyoyin da tsarin haɗin gwiwa marasa aiki don ɗaukar matsin lamba! Ana ba da shawarar cewa tafin gaba na ƙafa ya fara faɗuwa ƙasa sannan ya koma kan diddige. Wannan matsayi yana da amfani ga laushi, sha da sakin matsin lamba!

2. Kada ka ɗaure gwiwoyinka a ciki. Ka riƙe gwiwoyinka a daidai da yadda yatsun hannunka suke!

3. Kada ka yi tsalle sama da yawa, koyaushe ka riƙe kashin baya a tsaye kuma a tsaka-tsaki, kuma kada ka lanƙwasa ko miƙewa!

Shawara ta ƙarshe: Wannan babban mataki ne. Ga mutanen da ke da wani tushe na horo, ana ba da shawarar sosai su sanya shi a cikin jadawalin horo don taimaka muku haɓaka ƙarfin fashewa da ƙarfin tsoka!