Nā hana Crossfit
7K 0 03/15/2017 (hoʻoponopono hou: 03/23/2019)
ʻO Towel Pullup kahi hana e hoʻomohala i ka ikaika o ka paʻa, e hana ana i nā mākala o nā lima a me nā forearms, a me ka hoʻoikaika ʻana i nā ligament a me nā aʻa. Ke hoʻohana nei i kahi kāwele e hoʻohuli ai i ka hapa nui o ka ukana mai nā lats a me nā biceps i nā forearms a hoʻohuli i nā huki kāwele i kahi hana hoʻoikaika kino maikaʻi ʻole i loaʻa nā analogues i nā biomekanika o ka neʻe.
Ke hoʻohui ʻia me nā hana lima kūpaʻa e like me ke kau ʻana ma ka ʻaukā a i ʻole ke hoʻopaʻa ʻana i kahi ʻaukā me nā mea hoʻonui i ka pā, e hāʻawi ia iā ʻoe i mea hoʻonui i ka ulu forearm a me ka paʻa paʻa. ʻO ka paʻa lima hoʻomohala a me ka forearm ikaika e hiki mai i ka manawa kokoke i nā aʻo haʻuki, nā haʻuki mana, hakakā lima, nā hana koa a i ʻole nā haʻuki.
Ma waho aʻe o ka hoʻonui ʻana i ka ikaika a me ka nui o nā mākala i nā forearms, huki nā kāwele i nā mākala liʻiliʻi i nā poho lima a me nā manamana lima, kahi e hoʻomaikaʻi ai i ka neʻe ʻana o nā mākala a he pale maikaʻi loa ia e kūʻē i ka maʻi kōkō a me nā maʻi hui ʻē aʻe. ʻIke ka hapa nui o nā ʻōlapa me ka huki mau ʻana o ke kāwele, e hoʻemi ana ka ʻeha o nā hui pūlima.
ʻO nā pūʻulu mākia hana nui: brachialis, brachyradialis, flexors, extensors, pronators a me nā kākoʻo instep o ka lima, biceps, posterior deltas, latissimus dorsi.
ʻEnehana hoʻoikaika kino
Hāʻawi ke ʻano no ka hana ʻana i nā huki ma nā kāwele no kēia mau pae aʻe:
- E kau i kahi kāwele ma luna o ka pā. Hiki iā ʻoe ke kau ma luna o ka ʻaukā ākea, a laila e huki ʻoe me kahi paʻa liʻiliʻi, a i ʻole lawe i nā kāwele ʻelua no kēlā me kēia lima, a laila ʻoe e huki ai me kahi paʻa ākea. Ke hoʻohana nei i kahi paʻa liʻiliʻi, ʻo ka biceps a me ka brachialis e hoʻopili hou i ka hana, me kahi paʻa ākea - flexors, pronators a instep kākoʻo o ka lima.
- Kau ma kahi kāwele, hopu iā ia me ka paʻa paʻa, hoʻopololei piha i kou kua, e nānā iki i luna. E hanu nui.
- Huki i ka wā e hanu ana. Pono ʻoe e hana i ka amplitude piha, i ka hapa kiʻekiʻe o ka amplitude ka nui o ka ukana ma nā mākala o nā lima a me nā forearms e kiʻekiʻe, ma ka ʻaoʻao haʻahaʻa, e hoʻokomo pū ʻia ka latissimus dorsi a me ka hope deltas i ka hana.
Nā mea hoʻomaʻamaʻa Crossfit
Lawe mākou iā ʻoe i kekahi mau ʻano hoʻomaʻamaʻa hoʻomaʻamaʻa, e like me nā huki ʻana ma nā kāwele, hiki iā ʻoe ke hoʻohana i kāu hoʻomaʻamaʻa CrossFit.
