Tsoka sama

Tsoka sama

El tsoka sama Babu shakka wani daga cikin wasanni ne da ke tasowa, kamar yadda a cikin kowane sana'a, aikinku zai ƙunshi mayar da hankali da tsara jerin motsa jiki don ƙarfafa tsokoki na sama.

A cikin fasaharsa, yana amfani da shi calisthenics, motsa jiki wanda ya dogara ne akan yin amfani da yawancin ƙarfin nauyin jikin ku da amfani da shi azaman motsa jiki na jiki. Jikin ɗan wasan shi ne yake yin ƙarfi kuma yana amfani da shi wajen juriya. Ta wannan hanyar yana aiki da ƙarfinsa da motsa jiki lafiyar zuciya da jijiyoyin jini.

Menene tsoka a sama?

Tsokar tsoka shine motsa jiki wanda ya haɗu calisthenics da crossfit. Motsi ne na gymnastic kuma kamar yadda muka zayyana, ana amfani da nauyin jiki don yin wannan aikin kuma ya sa mafi yawan adadin ƙwayoyin tsoka suyi aiki. Musamman, yankin baya da hannu.

Ana amfani da sashin sama na jiki da yawa atisayen da ke buƙatar zobe da mashaya ana yin su. A cikin fasaha nasa, ana iya yin hawan jiki sama da sandar cirewa, ta yadda za a iya tsawaita hannun gaba daya, ya zarce tsayi da barin sandar a tsayin kugu.

Tsoka sama

Yadda ake shirya don yin tsoka sama

Dole ne ku sami ƙarfin jiki mai girma. amma kowa zai iya fara sanin wannan wasa. A tsawon lokaci za a ƙirƙiri ƙarin ƙarfi da yawa kuma za a inganta fasaha.

Gabaɗaya, mutanen da suka fara da irin wannan motsa jiki sun riga sun iya yin tsakanin 10 zuwa 12 ja-ups ko kuma suna buƙatar aiwatar da zaman babban aiki. Don sauƙaƙe wannan aikin motsa jiki na yau da kullun, yana da kyau a riga an sami tushe mai kyau na motsa jiki: layin Gironde, tsoma tsakanin benci ko ja da kirji.

Daga ire-iren wadannan zaman kowane motsa jiki zai zama cikakke da fifita kowane motsi don ƙirƙirar dabarar da ba za ta iya jurewa ba. Yana da kyau tsoka aƙalla sau biyu a mako.

motsa jiki na barbell

Wannan darasi yana da wuce gona da iri kuma dole ne ku sadaukar da bayyananniyar hanya don yin shi. Ana sanya hannaye akan mashaya kuma a tsayin kafada. Za a rufe dunƙulewa da yatsu a waje. '

Lokacin jujjuyawar ba lallai bane ka aikata kuskuren saka gwiwar hannu da yawa a gaban kishiyar hannu. kamar yadda akwai yiwuwar cutar da kafada. Zai fi kyau a yi motsi 5 da kyau fiye da 15 da ba a yi ba.

Tsoka sama

Ana iya aiwatar da motsin tsokar tsoka ta hanyoyi guda biyu:

  • A ja sama: motsi ya ƙunshi kawo mashaya zuwa rami na ciki, dole ne ku kasance a takaice da sauri. Dole ne a haɗa motsa jiki tare da motsa jiki tare da sanya ƙafafu a matsayi mai tsayi, don haka hawan yana da sauƙi. Dole ne karkatar da jiki kadan baya ta yadda hanjin zai kai ga mashaya.
  • Dip: Wannan yunkuri ya kunshi tada akwati sama da mashaya. Don samun damar yin wannan ƙarfin, dole ne a sanya aljihun tebur ko benci a ƙarƙashin sandar don a aiwatar da turawa ko ƙaddamarwa daidai.

Idan muka kware wa wadannan yunkuri guda biyu za mu iya hade su da haka yi cikakken tsoka sama. Yin amfani da benci za ku iya amfani da damar motsa jiki da tsalle. Ta wannan hanya za mu internalize mafi kyau motsi da Tashi jikinka sama sama da mashaya.

Don kammala aikin, dole ne gwiwar hannu su wuce layin sandar kuma haka mashaya zai kasance a tsayin ciki. Kadan kadan kuma bisa motsa jiki, duka tsomawa da cirewa za a yi tare kuma tare da mafi inganci.

Tsoka sama

Ƙirjin gindi

Anan za a samar da babban ƙarfin turawa wanda za mu lura a cikin ɓangaren kirji. Muna ɗaukar mashaya daga hannunmu kuma za mu karkatar da gangar jikin gaba (kimanin digiri 30) kuma inda gwiwar hannu zasu bude dan kadan. A cikin wannan matsayi za mu ji cewa shimfiɗa a cikin kirji.

Ƙunƙarar tsoka tare da taimakon mashaya da makada na roba

A cikin wannan darasi za ku haifar da juriya tare da hade da kaset na roba ko makada da mashaya. Za a yi jerin motsi inda za mu riƙe mashaya kuma inda tef ɗin zai haifar da matsa lamba ko juriya.

Amfanin tsoka sama

Lokacin yin irin wannan motsa jiki tsokoki da yawa ana motsa jiki sashin baya, biceps, triceps, pecs da ainihin. Kuna samun ƙarfin tsoka da yawa kuma an haɓaka daidaituwa. Kamar yadda muka riga muka bayyana, dole ne a yi motsi daidai, don kauce wa raunuka.

Ƙunƙarar tsoka wani motsa jiki ne wanda ke amfana da ’yan wasan motsa jiki da ’yan wasa da yawa, musamman waɗanda ke horar da gasa a matakin motsa jiki ko ƙetare.

Yana aiki da duka na sama na jiki. Ta hanyar ƙirƙirar ƙarfi da ƙarfi, an ƙirƙiri babban haɗin kai na gaba ɗaya, wato, Kuna rinjaye ta hanya mafi kyau ga sashin jiki. Tare da wannan, ƙarfin jikin ku zai ƙaru da yawa.

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