8 mafi kyau motsa jiki don rasa ciki da sauri

Wadatacce

• 1. Burpee
• 2. Keke a cikin iska
• 3. Mai hawan dutse
• 4. Surfboard
• 5. Komawa zaune
• 6. Kadaitaccen ciki
• 7. Ciki tare da kafa
• 8. Matsayin jirgin ruwa
• Shawarwari don motsa jiki

Motsa jiki don rasa ciki sune na matsakaici zuwa mai ƙarfi, wanda ke ƙara bugun zuciya da ƙarfafa tsokoki na ciki, saboda wannan yana taimakawa cikin ƙona kitse kuma yana ba da gudummawa ga yanayin kitsen jiki mafi kyau.

Ana iya yin waɗannan nau'ikan atisayen a gida sau 3 zuwa 5 a mako kuma ana ba da shawarar cewa kafin a fara, ana ba da shawarar minti 10 na dumama-dumu-dumu, kamar igiya tsalle da tsalle-tsalle.

Baya ga motsa jiki, yana da mahimmanci a bi abinci mai ƙoshin lafiya, tare da guje wa yawan cin abincin da aka sarrafa da kuma yawan sukari. Bugu da kari, kara yawan amfani da 'ya'yan itatuwa da kayan marmari na inganta raunin kiba kuma yana guje wa tasirin jituwa. San abin da za ku ci don rasa cikinku.

1. Burpee

Ya burpee motsa jiki ne mai sauƙi wanda ke aiki duka jiki kuma baya buƙatar amfani da abu kuma, sabili da haka, ana iya yin shi ko'ina. Yayinburpee, motsa jiki ta baya, kirji, ƙafafu, hannaye da gindi, yana taimakawa rasa mai da nauyi, saboda yana buƙatar kashe kuɗi mai yawa.

Yadda ake yin:

1. Tsaya ka daidaita ƙafafunka tare da kafaɗunka;
2. Asa jiki zuwa ƙasa, jefa ƙafafun baya da ɗaukar gawar zuwa ƙasa, tallafawa hannaye;
3. Tsaya a cikin wani wuri mai tabin hankali yana taɓa kirji da cinyoyinku a ƙasa;
4. Hawan gangar jikin, tare da matsawa da hannuwan ka ka miƙe tsaye, ka ɗauki ƙaramin tsalle ka miƙe hannunka.

Ya kamata ku yi saiti 3 na 8 zuwa 12 burpees. Yana da mahimmanci a yi ƙoƙarin kiyaye saurin yayin aiwatar daburpees don haka sakamakon ya fi saurin samun nasara. Bayan kowane jerin, ana nuna shi ya huta na minti 1.

2. Keke a cikin iska

Kekewar iska ita ce bambancin motsa jiki na ciki wanda ke haɗuwa da gangar jiki da jujjuyawar hanji tare da juyawar akwatin don ƙarfafa tsokoki na ciki.

Yadda ake yin:

1. Kwanta da bayanka a kasa;
2. Iftaga ƙafafunku tare da baya daga bene;
3. Yi simintin gyaran kafa a kan keke tare da ƙafafunku sama.
4. Sami gwiwa ɗinka na dama lokacin da ya fi kusa da cikinka, tare da hannunka a bayan kanka, sa’annan ka maimaita aikin lokacin da gwiwa na hagu ya fi kusa.

Abinda yakamata shine ayi 4 kafa na wannan aikin har sai kun kammala maimaita 30 a kowane, girmama tazarar minti 1 tsakanin su, kuma koyaushe kula da kiyaye kashin baya madaidaiciya don kaucewa ciwon baya.

3. Mai hawan dutse

Mai haye kan gicciye yana taimaka wajan ɗaga bugun zuciya saboda yana da ƙarfi sosai, kuma don haka yana taimakawa ƙona kitse, ban da ƙarfafa tsokoki na ciki da haɓaka ma'anar ciki.

Yadda ake yin:

1. Tallafa hannu biyu a ƙasa;
2. Kasance a kan ƙafa, kiyaye jiki har yanzu, miƙa a wannan yanayin;
3. Miƙe ƙafa ɗaya ka jefa shi gaba da gefe, kamar yadda aka nuna a hoton da ke sama, canza ƙafafu biyu cikin aikin.

An ba da shawarar yin wannan aikin a cikin saiti 4 da na minti 1, ba tare da tsayawa ba. Lokacin da minti ya ƙare, dole ne ku huta na sakan 30 har sai kun ci gaba da saiti na gaba.

4. Surfboard

Aikin motsa jiki na isometric yana da inganci sosai don rasa ciki da sautin tsokoki na ciki, yayin da ake yin aikin muscular don tsayawa wuri ɗaya na secondsan daƙiƙoƙi.

Yadda ake yin:

1. Sanya hannaye biyu a layi daya a ƙasa;
2. Sanya ƙafafu a layi ɗaya da bene kuma kaɗan rabu, rarraba nauyin jiki akan waɗannan tallafi huɗu;
3. Kula da daidaitattun kashin baya ba tare da daga kwankwason ku ba.

Ana nuna shi don tallafawa jiki na dakika 30 ko har zuwa matsakaicin lokacin da zai iya.

5. Komawa zaune

Tare da motsa jiki na ciki, yana yiwuwa a sautin tsokoki na ƙananan ciki, yana taimaka wajan kunkuntar kugu.

Yadda ake yin:

1. Kwanta a bayan ka kuma da kafafunka madaidaiciya;
2. Sanya hannayenka a ƙasa kusa da jikinka;
3. Sanya gwiwoyinku ku daga kafafunku, ku kawo gwiwoyinku kusa da cinyar ku;
4. Sauka tare da ƙafafunka madaidaiciya, ba tare da taɓa ƙafafunka ba.

Don wannan aikin ya kasance mai inganci, manufa shine a kammala maimaita 30 ko kamar yadda zaku iya a cikin saiti 4.

6. Kadaitaccen ciki

Ana amfani da ciki na solo ne lokacin da manufar takaita kugu, saboda yana taimakawa wajen ayyana tsokoki na sama na ciki.

Yadda ake yin:

1. Kwanciya a ƙasa, a kan darduma ko tabarma;
2. Lanƙwasa gwiwoyinku kuma bar ƙafafunku a layi ɗaya tare da tafin taɓa ƙasa;
3. Sanya hannayenka a bayan kanka ka daga gangar jikinka, kana kokarin sa kanka ya taba gwiwa.

Yana da mahimmanci ka kiyaye kada ka daga kasan bayanka daga kasa yayin motsa jiki, don hana ciwon baya bayyana daga baya.

Abunda aka bada shawarar shine kayi 4 set na 30 maimaitawa ko dai gwargwadon yadda zaka iya.

7. Ciki tare da kafa

Ciki tare da ƙafafu da aka ɗaukaka za a iya yi ba tare da goyon bayan kafa ba ko tare da tallafi, tare da ƙwallan pilates ko kujera.

Yadda ake yin:

1. Dakatar da ƙafafunku;
2. Ka guiwo gwiwoyi;
3. Sanya hannayenka a bayan kanka;
4. Vateaukaka akwati, kamar yadda yake a cikin ƙasa na ciki.

Lokacin fara shirin motsa jiki, ciki tare da kafafuwan da aka tallafa akan ƙwallo ko kujera na iya bada shawarar sosai, sa'annan a ci gaba zuwa wani matakin ci gaba, kamar ƙafafu ba tare da tallafi ba.

8. Matsayin jirgin ruwa

Motsa jiki matsayin motsa jiki wahayi ne daga yoga kuma yana da ƙarfi mai ƙarfi don ayyana tsokoki na ciki. A wannan motsa jikin yana kama da "V" kuma gindi ne kawai yake taɓa ƙasa.

Yadda ake yin:

1. Kwanta a bayan ka;
2. Aga jikin daga ƙasa ta hanyar ɗaga kirji, ƙafafu, hannaye da kai;
3. Riƙe ƙafafunku madaidaiciya kuma motsa hannayenku gaba.

Ana ba da shawarar maimaita wannan aikin sau 3 na dakika 30 ko kuma tsawon lokacin da za ku iya. Bugu da kari, yana da mahimmanci a jira minti 1 tsakanin kowane saiti don jiki ya murmure.

Shawarwari don motsa jiki

Kafin fara motsa jiki, yana da mahimmanci a duba lafiyarka tare da babban likita.

Har yanzu, yana da mahimmanci a sha ruwa tsakanin atisaye, sanya tufafin motsa jiki masu dacewa da shirya yanayi don aikin, saboda wasu motsi na iya buƙatar babban fili da za a yi.

Idan wani rashin jin dadi ya taso, kamar ciwo a kashin baya ko gwiwa, yana da muhimmanci a guji yin aikin har sai likita ya tantance shi, don kada lafiyar ta lalace.

Bugu da ƙari, wani zaɓi mafi kyau don ƙwanƙwasa jiki da rage nauyi shi ne faɗa da fasaha, wanda ke bayyana tsokoki da haɓaka ƙarfin zuciya da ƙarfin jiki. Duba sauran motsa jiki don ayyana ciki.