9 Abun motsa jiki don foran Ciki

Wadatacce

• Tummy-toning yana motsawa
• Pilates
• Shirye-shiryen Plank
• Shiga cikin zobe
• Allon tsaro da kwallaye
• Samun motsi
• Keken keke
• Kujerar kaftin
• Juyawar jiki
• Huhu
• Duk-kan lafiyar jiki

Tummy-toning yana motsawa

Muna rayuwa ne a cikin zamanin da dusar ƙanƙara mai ƙarfi, tsoffin kayan ciki guda shida shine maƙasudin yawancin masu sha'awar motsa jiki. Dukanmu muna son kallon wanka, amma wane aikin motsa jiki yake aiki? Akwai nau'ikan tsokoki guda biyu wadanda za ayi amfani dasu: wadanda suka hada da tsokar abdominis (wadanda kuke shiga yayin zaman su na yau da kullun, wadanda suke gudu daga bakin ku zuwa ga gabobin ku) da kuma abdominis mai wucewa (mafi girman tsoffin ab wadanda ke zagaye kashin baya da kuma taimakawa wajen daidaita zuciyar ku ).

Yana da mahimmanci a tuna cewa ba za ku iya tabo-rage abdominals ɗinku ba. Dole ne ku rasa asalin mai a kan raunin don ɓoyayyarku ta nuna. Wasan motsa jiki da cin abinci mai kyau sune mabuɗin ga nasara.

Gwada waɗannan darussan ab guda tara azaman ɓangare na tsarin ƙoshin lafiyar ku.

Pilates

Pilates yana niyya ga tsokoki na tsokoki, yana aiki da ƙanananku a cikin aikin maimaitawa. Misali, “100” wani abu ne wanda aka gyara shi wanda kake rike dashi na kirga 100. Hakanan akwai injuna, kamar su mai kawo canji, wanda ke karfafawa da shimfiɗa tsokar cikinku.

Wataƙila duk kayan aikin nishaɗi suna tsoratar da ku. Sa'ar al'amarin shine yawancin wuraren motsa jiki a yanzu suna ba da ajujuwan karatun Pilates. Pilates ba shi da tasiri sosai, saboda haka zaɓi ne mai kyau idan kuna neman motsa jiki mai haɗin gwiwa wanda ke matsayin kashewar motsa jiki na ab.

Shirye-shiryen Plank

Shirye-shiryen Plank suna da matukar tasiri a matse tumbin ku, shin kuna yin waɗannan nau'ikan motsa jiki a cikin yoga ko kuma wani ɓangare na aikin motsa jikin ku. Tsarin katako mai mahimmanci ya haɗa da kwanciya a kan ciki, sa'annan ɗaga dukkan nauyin jikinka a yatsun kafa da ƙafafunka ko hannayenka a cikin "shirin". Kuna riƙe matsayin don tsawon lokacin da za ku iya. Kuna iya canza shi ta hanyar yin katako na gefe (sanya dukkan nauyinku a kan goshin hannu ɗaya ko hannu da gefen ƙafafunku), ko kuma ta hanyar ɗaga ƙafafunku na baya yayin da kuke cikin allon gargajiya.

Shiga cikin zobe

Yaran da zafin da kake yi yayin damben yana shafar tsokar ab. Dambe zaɓi ne mai ƙarfi don cikakkiyar lafiyar jiki. Yankin tsakiyar ku zai canza lokacin da kuka mai da hankali kan samun fom ɗin ku daidai. Gidajen motsa jiki da yawa suna ba da azuzuwan motsa jiki na dambe, kuma zoben dambe na gida na iya samun masu horar da keɓaɓɓu don horo ɗaya-da-ɗaya.

Allon tsaro da kwallaye

Dukansu kwallaye da alluna suna ba da hanyar da za a ci gaba da haɗa ƙwayoyin tsoffin ab, yayin yin atisaye masu sauƙi irin su turawa da maƙogwaro. Daidaitaccen tsari shine mafi mahimmanci yayin amfani da waɗannan ƙwallan motsa jiki da allon daidaitawa. Yawancin wasan motsa jiki suna ba da azuzuwan, don haka yi amfani da koyarwar ƙwararru idan za ku iya.

Samun motsi

Kuna buƙatar ƙara ƙwayar kitsen mai mai ƙona cikin aikinku don samun ɓoyayyenku ya bayyana. Ickauki wani aiki da yake sha'awa kuma yake motsa ka, kamar su gudu, tafiya, iyo, ko juyawa. Nemi ko dai minti 150 a kowane mako na motsa jiki mai motsa jiki ko kuma mintina 75 na motsa jiki mai motsa jiki, ta hanyar.

Keken keke

Motsi keke yana aiki duka saitin tsokar ab. Wannan aikin zai iya taimakawa wajen sassar da tsaka-tsaki yayin da aka yi shi da tsari mai kyau. Yi hankali da damuwa da wuyan wuyanka lokacin yin shi.

Kwanciya kan tabarma ka sanya hannayenka a bayan kanka, a hankali ka tallafi kanka da yatsun hannunka ba tare da ka ja ba. Yourawo gwiwoyinka zuwa kirjinka, yayin juyawa jikinka na sama don saduwa da gwiwa tare da gwiwar hannu na gaban hannu (duba hoto). Kashin kafa zai tafi kai tsaye. Canja zuwa gefen kishiyar, "keke" kafafu. Yi saiti ɗaya zuwa uku na maimaita 12 zuwa 16 kowane.

Kujerar kaftin

Crunch ɗin gargajiya yanzu ana ɗauke shi azaman aikin motsa jiki mara tasiri da kuma dalilin haifar da ciwon baya. Koyaya, motsi na pullup da aka yi a cikin “kujerar shugaban kaftin” (kujerar pullup da aka ɗauka) har yanzu ana ɗauka a matsayin ingantacciyar hanya don sautin tsakiyarku.

Wannan aikin da aka gwada kuma gaskiyane ya haɗa da ratayewa daga kan kujerar pullup da ɗaga ƙafafunku a gabanka, lankwasawa a kwatangwalo. Koyaushe tabbatar da amfani da tsari mai kyau. Rage kafadunku kuma ku tsawaita wuyanku azaman matsayin farawa.

Juyawar jiki

Wannan aikin motsa jiki ana yinsa tsaye. Tsaya da ƙafafunku nesa-nesa da hannayenku a kan kwatangwalo. Juya jikinka na sama zuwa gefen dama, sannan ka koma tsakiya. Maimaita a gefen hagu, sannan ka koma zuwa tsakiya. Yi aiki har sau uku na 15 reps.

Oneaya daga cikin hanyoyin da za a ƙara ƙarin a wannan aikin shine ɗaukar wasu ƙananan nauyin hannu kuma sanya hannayenku a gefe yayin yin juyawa.

Huhu

Kila ba kuyi tunanin huhun huhu kamar yadda yake nufin nakuda ba, amma waɗannan atisayen suna da tasiri sosai a jikin toners na jiki, musamman don ƙwayoyin ku “ainihin”. Tsaya tare da ƙafafunku faɗi-faɗi kusa, sa'annan ku ci gaba zuwa matsayi na lunge. Tabbatar kiyaye gwiwa na baya kusan inci 3 daga ƙasa. Kuna iya ƙara ƙananan dumbbells don ƙara ƙarfi kaɗan.

Duk-kan lafiyar jiki

Ka tuna cewa ba duk game da tabo-tabo bane idan ya kasance ga ɓacin ranka. Kula da adadin kuzari a cikin dubawa kuma kuyi motsa jiki akai-akai a cikin ayyukanku na yau da kullun. Ka riƙe dukkan jikinka yayin da kake aiki zuwa maƙasudin haɗari.