6 Bicep ya shimfiɗa don toara zuwa aikinku

Wadatacce

• 1. Tsayayyar bicep
• 2. Zaunar bicep shimfidawa
• 3. stretchofar bicep shimfidawa
• 4. Bango bicep shimfidawa
• 5. armara hannu a kwance
• 6. Juyawar hannun a kwance
• Abubuwan da za'a kiyaye

Bicep shimfidawa hanya ce mai kyau don haɓaka aikin motsa jikinku na sama. Waɗannan shimfidawa na iya haɓaka sassauƙa da kewayon motsi, ba ka damar matsawa zuwa gaba tare da sauƙi mafi sauƙi.

Ari da, suna taimakawa don magance matsi da damuwa, wanda ke da amfani wajen hana rauni da haɓaka aikin.

Yayin da kake kokarin wadannan shimfidawa, saurari jikinka don ka san lokacin da zaka koma baya da kuma lokacin da zaka zurfafa. Kula da santsi, kwari, annashuwa. Kada ku kulle gwiwar hannu ko tilasta kowane matsayi, kuma ku guji yin izgili, bouncing, ko tura motsi.

1. Tsayayyar bicep

Za ku ji dadi a cikin biceps, kirji, da kafadu.

Don yin wannan shimfiɗa:

• Sanya hannayenka a gindin kashin bayanka.
• Miƙe hannayenka ka juya tafin hannunka ka fuskance ƙasa.
• Iseaga hannunka sama kamar yadda zaka iya.
• Riƙe wannan matsayin har zuwa minti 1.

Maimaita 1 zuwa 3 sau.

2. Zaunar bicep shimfidawa

Don wannan shimfiɗawa, kiyaye kanku, wuyanku, da kashin baya a layi ɗaya. Guji zamewa ko ɗaga baya. Baya ga biceps din ku, zaku kuma ji an shimfiɗa a kafaɗun ku da kirjin ku.

Don yin wannan shimfiɗa:

• Zauna tare da durƙusa gwiwoyinku ƙafafunku kwance a ƙasa a gaban ƙugu.
• Sanya hannayenka a ƙasa a bayanka tare da yatsunsu suna kallon nesa da jikinka.
• A ko'ina rarraba nauyi tsakanin ƙafafunku, gindi, da makamai.
• Sannu ahankali zagaya gindinku gaba, zuwa ƙafafunku, ba tare da motsa hannayenku ba.
• Riƙe wannan matsayin na tsawon dakika 30.
• Komawa wurin farawa kuma shakata na yan wasu lokuta.

Maimaita sau 2 zuwa 4.

Idan ya fi kyau, za ku iya yin irin wannan shimfiɗa ta tsayawa da ɗora hannuwanku a kan tebur a bayanku. Tsugunnawa a ƙasa don jin ƙarar.

3. stretchofar bicep shimfidawa

Wannan shimfiɗa ta ƙofar babbar hanya ce don buɗe kirjinku yayin kuma shimfida biceps ɗinku.

Don yin wannan shimfiɗa:

• Tsaya a bakin kofa tare da hannunka na hagu rike da kofar a daidai kugu.
• Yi gaba tare da ƙafarka ta hagu, lanƙwasa gwiwa, kuma ba da nauyi gaba.
• Ji motsin a hannunka da kafada yayin riƙe ɗan lanƙwasa a gwiwar ka.
• Riƙe wannan matsayin na tsawon dakika 30.
• Yi maimaita akasin haka.

4. Bango bicep shimfidawa

Wannan sauƙi ne mai sauƙi wanda za ku ji a cikin kirji, kafadu, da makamai. Gwaji tare da matsayin hannunka ta matsar da shi sama ko ƙasa don ganin yadda yake shafar shimfidawa.

Don yin wannan shimfiɗa:

• Latsa tafin hannunka na hagu akan bango ko abu mai ƙarfi.
• Sannu a hankali juya jikinka daga bangon.
• Ji shimfiɗa a kirjinka, kafada, da hannu.
• Riƙe wannan matsayin na tsawon dakika 30.
• Yi maimaita akasin haka.

5. armara hannu a kwance

Armarin hannu na kwance yana haɗuwa da motsi tare da miƙawa. Kuna iya yin wannan shimfiɗa yayin zaune ko tsaye.

Don yin wannan shimfiɗa:

• Mika hannayenku waje don haka suna a layi ɗaya da bene.
• Sanya manyan yatsun hannunka ƙasa don tafin hannunka su fuskanta a bayanka.
• Riƙe wannan matsayin na dakika 30.
• Doke hannunka baya da baya na dakika 30.

Yi saiti 2 zuwa 3, a hankali kara lokacin da ka riƙe matsayin.

6. Juyawar hannun a kwance

Wadannan juyawar hannu bazai ji da yawa ba, amma suna taimakawa wajen karfafa karfi a duk hannunka yayin da kake shimfida biceps dinka a hankali.

Don yin wannan shimfiɗa:

• Juya kafadun ka ta gaba ta juya manyan yatsun hannunka kasa.
• Komawa zuwa wurin farawa.
• Juya kafadu baya ta juya manyan yatsun hannunka sama.
• Komawa zuwa wurin farawa.

Yi saiti 2 zuwa 3 na tsawon minti 1.

Abubuwan da za'a kiyaye

Ana bada shawara akan miƙa fata bayan motsa jiki don hana ciwon tsoka. Shaidun suna da rikice-rikice game da ko mikewa da gaske yana taimakawa rage ciwon tsoka. Idan kayi kullun miƙawa zai taimaka haɓaka haɓaka da haɓaka kewayon motsi.

Duk waɗannan abubuwan zasu taimaka don sauƙaƙe motsi don haka ba zaku iya fuskantar damuwa ko damuwa ba.

Yi magana da likitan lafiyar ku kafin fara kowane sabon shirin motsa jiki, musamman idan kuna da raunin jiki na sama. Idan yayin miƙa ka ci gaba da duk wani ciwo mai laushi wanda ya wuce rashin jin daɗi kuma ba ya warkewa a cikin fewan kwanaki kaɗan, dakatar da miƙawar.