9 Motsa jiki na CrossFit don rasa ciki

Wadatacce

• 1. Tsalle igiya
• 2. Gyarawar hannu
• 3. Tsugunnawa
• 4. Burkewa
• 5. Ciki
• 6. Yatsun kafa
• 7. Surfboard
• 8. Gwanon Kettlebell
• 9. Masu hawa

Kayan aiki shine yanayin horo inda makasudin ke da karfi, wanda zai iya kasancewa a cikin hanyar zagaye, wanda dole ne ayi shi sau 3 zuwa 5 a sati kuma wanda yake bukatar wani yanayi na zahiri saboda akwai dan lokacin hutu sosai tsakanin kowane motsa jiki.

Ana iya yin waɗannan motsa jiki a gida ko a dakin motsa jiki, tare da jagorancin mai ba da horo, don tabbatar da cewa an yi horon daidai, ba tare da haɗarin rauni ba. Koyaya, kafin fara kowane shirin motsa jiki, ya kamata a shawarci likita don bincika lafiyar zuciya kuma idan akwai iyakancewar da tsufa da / ko cututtukan kasusuwa ke sanyawa wanda zai iya shafar kashin baya ko haɗin gwiwa. Ara koyo game da kayan aiki.

Domin mutum ya sami sakamakon da ake buƙata, yana da mahimmanci cewa, baya ga motsa jiki, ana bin daidaitaccen, lafiya da isasshen abinci. Dubi yadda abincin waɗanda ke yin layya ya kamata ya kasance.

Wasu misalai na ayyukan motsa jiki don rasa nauyi da rasa ciki sune:

1. Tsalle igiya

Igiyar wani abu ne wanda yake a kusan dukkan kwalaye da kuma dakin motsa jiki, saboda yana bawa mutum damar kara kuzarin sa a cikin kankanin lokaci, wanda ya fi dacewa da kona adadin kuzari da jijiyoyin cinya, maraƙi da ciki, saboda haka, an motsa jiki wanda zai taimaka maka rashin ciki.

Dogaro da yanayin jikin mutum da daidaitawarsa, yana yiwuwa a tsawanta lokutan aiki da bambancin motsa jiki. Don samun ƙarin fa'idodi da haɓaka sakamakon, yana da ban sha'awa tsalle igiya kuma, bayan ƙarshen lokacin da aka riga aka kafa, fara wani aikin. Ta wannan hanyar mai yiwuwa ne ku ci gaba da aiki da kuma rasa yawancin adadin kuzari.

2. Gyarawar hannu

Kodayake motsa jiki motsa jiki ne wanda ake amfani dashi sosai don ƙarfafa tsokoki da hannaye, don motsawar ayi daidai, shima ya zama dole a kunna tsokar ciki, kuma ƙarfafa shi. Saboda ƙarfafa tsoka, akwai ƙimar mai ƙona mai mai yawa, gami da mai na ciki.

Don yin turawa, kana buƙatar kwanciya a kan ciki, tallafawa nauyin jikinka a yatsun hannunka da hannayenka, kawo jikinka kusa da bene, lankwasa gwiwar hannu kawai. Ana ba da shawarar yin mafi girman yawan maimaitawa na dakika 20 kuma nan da nan daga baya don fara wannan aikin. Ga waɗanda ba za su iya yin turawa tare da nauyin jikin da ke kan ƙafafu ba, ana iya yin shi da gwiwoyi a ƙasa, duk da haka yana da muhimmanci a gwada, da kaɗan kaɗan, don yin turawa ba tare da gwiwoyi a ƙasa.

3. Tsugunnawa

Kamar dai juyawa, tsuguno wani motsa jiki ne da yake bukatar a kunna tsokar ciki domin motsawa yayi daidai kuma za'a iya lura da sakamakon motsa jiki, kamar ƙara ƙarfin juriya da ƙarfin ƙafafun da jijiyoyin ciki.

Akwai hanyoyi da yawa don yin tsugunno, wanda zai iya bambanta da nau'in horarwar da mutum yake yi, yanayin motsa jiki da kasancewar wasu iyakancewar haɗin gwiwa, misali. A mafi yawan lokuta, ana yin tsugunne da nauyin jiki kanta, wanda yawanci maimaitawa akeyi akai-akai cikin ƙanƙanin lokaci, ko kuma tare da ƙwanƙolin baya, wanda za'a iya ƙayyade lokacin yin yawan squats gwargwadon iko ko adadin squats yana da nauyi ga nauyin da aka yi amfani da shi.

San wasu nau'in squats da za a iya yi don rasa ciki.

4. Burkewa

Burpees motsa jiki ne masu motsa jiki waɗanda kusan kusan dukkanin ƙungiyoyin tsoka suke, domin sun dace da haɗuwa da kumbura-kumbura, turawa da tsalle-tsalle, yana taimakawa inganta ƙarfin zuciya da motsa jiki, ƙari ga fifita ƙona kitse, gami da na ciki.

Burpees motsa jiki ne masu sauƙi da za a yi, dole ne mutum ya fara tsayawa, sa'annan ya ƙasa har sai ya isa matsayin tsugunne sannan kuma ya tura ƙafafun baya don ya zauna a kan jirgin. Bayan allon, ja ƙafafunku kusa da jikinku, kuma ku tashi da ɗan tsalle. Dole ne a maimaita motsa jiki sau da yawa kuma zai fi dacewa a daidai wannan saurin.

5. Ciki

Ayyukan motsa jiki suna da mahimmanci don ƙarfafa ciki da tabbatar da kwanciyar hankali ga jiki. Bugu da ƙari, yayin da ake aiki da haɓaka tsokar ciki, akwai kuzari na ƙona tarin kitse a yankin, wanda ke haifar da mutun ya rasa ciki.

Wani zaɓi na ciki wanda galibi ake amfani dashi a gicciye shine kwale-kwalen ciki, wanda mutum yake kwance a ciki kuma yana ɗaga akwati da ƙafafu kawai, kamar yadda zai samar da aletra V, yana sanya hannayen a gaba kuma ya kasance a wannan matsayin na lokacin -kaddara.

6. Yatsun kafa

Yatsun yatsun hannu wani motsa jiki ne wanda kuma yake taimakawa cikin ƙarfafa ciki kuma, sakamakon haka, cikin asarar mai mai. Don yin wannan aikin, kawai a dakatar da kai a kan sandar gicciye ka motsa jikinka don samun ƙafafunka zuwa sandar. Don masu farawa, maimakon ƙafa a kan sandar, lokutan farko da atisayen zai iya kawo gwiwoyi zuwa kirji.

7. Surfboard

Jirgin motsa jiki ne wanda kuma ke inganta karfin ciki, domin yana tilasta wa mutum ya kamu da ciki kuma ya kasance a wannan matsayin na wani lokaci, yawanci tsakanin sakan 30 zuwa minti 1, yana taimakawa rasa ciki.

8. Gwanon Kettlebell

Canjin kettlebell motsa jiki ne wanda ke buƙatar shiri na jiki da wayar da kan mutane da za'ayi, tunda ya zama dole mutum ya kiyaye kashin baya madaidaici kuma yana numfashi mai motsawa. Don yin kawai riƙe ƙyallen ɗin tare da hannayenka biyu kuma kaɗa gwiwoyinka kamar za ka tsuguna. Bayan haka, ya kamata a tura jiki don ƙyallen ya kasance a tsayin kafada kuma an miƙa gwiwoyi, sa'annan a sauke ƙyallen ɗin a hanya ɗaya. Dole ne a maimaita motsi sau da yawa kamar yadda shirin horo ya nuna.

Wannan aikin, ban da yin aiki da tsokoki na ƙananan gabobin, saboda tsugunne, yana kuma aiki da tsokoki na ɓangarorin sama da na ciki, yana taimakawa rasa ciki.

9. Masu hawa

Wannan aikin yana kara inganta yanayin motsa jiki kuma don yin shi yana bukatar mutum ya ci gaba da kwangilar ciki. Don yin mai hawa dutsen, wanda kuma ake kira superman, kawai sanya hannuwanku da yatsun ku a ƙasa a ƙasa kuma a madadin ku kai gwiwa ɗaya kusa da kirjin ku na dakika 20.