5 motsa jiki don tsofaffi suyi a gida

Wadatacce

• 1. Tsugunnawa
• 2. Biceps tare da dumbbells
• 3. Kafada kafada
• 4. Gwiwa a kirji
• 5. Matakai a cikin mataki

Motsa jiki da tsofaffi ke yi yana da matukar mahimmanci kuma yana kawo fa'idodi da dama ga lafiyar jiki, kamar su taimaka wajan kulawa ko ƙara ƙarfin tsoka, kula da ƙashin ƙashi, inganta daidaito, daidaitawa da motsi, rage haɗarin faɗuwa, da taimakawa kiyaye independenceancin kai wajen aiwatarwa ayyukan yau da kullun.

Koyaya, koyaushe yana da mahimmanci a tuntuɓi likita domin gudanar da cikakken bincike, don daidaita kowane motsa jiki da tarihin asibiti, kamar kasancewar cututtukan zuciya da na huhu. Bugu da kari, kafin da bayan motsa jiki yana da muhimmanci a mike don dumama dukkan jiki da hana bayyanar raunin. Duba wasu misalai na miƙa atisaye don tsofaffi.

Wajibi ne a yi waɗannan atisayen aƙalla sau 3 a mako, zai fi dacewa a ƙarƙashin jagorancin mai ilimin kwantar da hankali ko ƙwarewar ilimin motsa jiki, kuma ya kamata a katse su idan tsoho ya fara fuskantar ciwo ko rashin jin daɗi yayin aikinsu:

1. Tsugunnawa

Da ƙafafunku kafada-faɗi kaɗan-nesa, yakamata ku miƙa hannuwanku gaba kuma a hankali ku durƙusa gwiwowinku, kuna jefa ƙashin ƙugu tare da tura duwawunku baya, kamar dai kuna zaune ne a kan kujerar kirki, kuna mai da bayanku a koyaushe. Komawa wurin farawa kuma maimaita sau 10.

A wannan motsa jiki, yana da matukar mahimmanci guiwowinku ba sa gaban ƙafafunku, saboda haka ya kamata ku tura gindi a baya gwargwadon iko. Idan ba za ku iya sauka da yawa ba, ya kamata ku sauka gwargwadon iko kuma a hankali ku sauka ƙasa da ƙari kaɗan.

2. Biceps tare da dumbbells

Zauna a kan ball mara hannu ko kujera, riƙe dumbbell a kowane hannu, tare da yatsunsu suna fuskantar gaba, kuma a hankali ɗaga nauyi a kan kafaɗunku, kuna riƙe hannuwanku da guiwar hannu kusa da jikinku, a hankali komawa zuwa wurin farawa. Maimaita sau 10.

3. Kafada kafada

Zauna a kan ball ko kujera ba tare da makamai ba, riƙe dumbbell a kowane hannu kuma ɗaga nauyi har sai sun kasance daidai. Sannan a hankali tura dumbbells a saman kai har sai hannayenka sun mike amma sun dan lankwasa sannan a hankali ka dawo wurin farawa. Maimaita sau 10.

4. Gwiwa a kirji

Kwance yake a kasa, kan wata karamar katifa dacewa, lanƙwasa ƙafa ɗaya kusa da kirji, riƙe gwiwa tare da hannunka ka riƙe na 5 zuwa 10 sakan. Bayan haka, canza kafafu kuma maimaita waɗannan motsi sau 10.

5. Matakai a cikin mataki

Sanya ƙafa ɗaya a kan mataki ko a kan matakala a hankali kuma ɗayan ɗayan a hankali ya hau kan mataki ko mataki. Sannan ahankali kasan kafarka kasan bene. Maimaita 10 sau kowane kafa.