Menene calisthenics da motsa jiki don farawa

Wadatacce

• Amfanin calisthenics
• Calisthenics na yau da kullun don farawa
• 1. Zama a bango
• 2. Babban ja
• 3. squats
• 4. Triceps gindi
• 5. Gyarawar makamai
• 6. Ciki a mashaya

Calisthenics wani nau'i ne na horo wanda ke nufin yin aiki akan ƙarfin tsoka da juriya, ba tare da buƙatar amfani da kayan motsa jiki ba, ba ƙarami ba saboda ɗayan ƙa'idodin calisthenics shine amfani da jikin kanta don ƙara ƙwayar tsoka.

Baya ga ƙaruwa mai ƙarfi, juriya da sanin jiki, calisthenics yana ƙaruwa da sassauci da motsi. Sabili da haka, ana haɗa fasaha na calisthenics a cikin wasu wasanni, kamar su kayan kwalliya, horo da aikin motsa jiki, galibi.

Yana da mahimmanci cewa a gudanar da atisayen calisthenics karkashin jagorancin malamin da aka horar don tabbatar da cewa ana aiwatar da dabarun daidai, akwai rashin haɗarin rauni kuma yana yiwuwa a cimma mafi girman fa'idodi da zai yiwu.

Amfanin calisthenics

Kowa zai iya yin amfani da Callisthenics muddin ya kasance tare da shi da ƙwararren masanin ilimin motsa jiki, saboda yana da fa'idodi da yawa na kiwon lafiya, kamar:

• Flexibilityara sassauci da motsi na haɗin gwiwa;
• Enduranceara ƙarfin jimiri da ƙarfi;
• Fahimtar jiki;
• Muscleara yawan ƙwayar tsoka;
• Kunna metabolism;
• Ara yawan kuzarin kuzari da rage kaso mai yawa;
• Addamar da haɗin motar;
• Daidaita yanayin jiki.

Bugu da ƙari, kamar yadda calisthenics ba ya buƙatar a yi amfani da kayan aikin motsa jiki, ana iya yin wannan aikin a cikin kowane yanayi, wanda ya sa ba aikin ƙira ba.

Calisthenics na yau da kullun don farawa

Wannan aikin motsa jiki yana taimakawa aiki duka jiki, yana motsa tsokoki na ƙafafu, ciki, hannaye, baya da kirji, kuma an ƙirƙira shi ne ga waɗanda suke fara irin wannan horon, saboda yana buƙatar ƙarancin ƙarfi, kuzari da sassauci .

Ana ba da shawarar maimaita wannan aikin har sau 3, yana hutawa na minti 4 tsakanin kowane da sakan 30 zuwa minti 1 tsakanin kowane motsa jiki.

1. Zama a bango

Don yin wannan motsa jiki, tsaya a bango, sa'annan ka sanya ƙafafun biyu kusan santimita 60 a gaba, ba tare da cire bayanka da gindi daga bangon ba. A wannan matsayin, zame gindinku a jikin bango har sai gwiwoyinku sun kai 90º. Riƙe kimanin dakika 30.

Wannan aikin yayi kama da wurin tsugunne, yana aiki akasari tsokoki na cinya da cinyoyi, amma ba tare da haifar da lalacewa da tsagewa a kan gwiwa ba, saboda haka zaɓi ne mai kyau ga waɗanda suka sami rauni a cikin wannan haɗin gwiwa.

2. Babban ja

Don wannan aikin babban sandar ya zama dole kuma, sabili da haka, kyakkyawan zaɓi shine yin aikin a cikin dandalin, ta amfani da sanduna. Don yin motsa jiki, ansu rubuce-rubucen, sa hannunka sama da fadi fiye da fadin kafada. Bayan haka, ja jiki sama har sai sandar ta zo kusa da cincin. Sauka ka hau sau 3 zuwa 5.

Irin wannan motsawar ta barbell, ban da aiki da jijiyoyin hannu, yana da kyau don juya muryoyin baya, yana taimakawa fadada kafadu, misali.

3. squats

Girman wani nau'i ne na motsa jiki na gargajiya, amma yana da kyau don aiki akan kusan dukkanin ƙafafun ƙafafunku da glute. Don yin shi daidai, ya kamata ku tsaya tare da ƙafafunku kafada-faɗi nesa, sannan ku tsuguna tare da bayan ku da bayanku a miƙe, har sai gwiwoyinku sun kai 90º. Wannan aikin ya kamata a maimaita sau 8 zuwa 12 a cikin kowane aiki.

4. Triceps gindi

Don farawa, tallafawa hannayenka biyu a kan kujera, sa'annan ka ɗan lanƙwasa ƙafafunka a gaban jikinka, haɗa ƙafafunka wuri ɗaya ka nuna su zuwa sama. Sannan, saukar da jiki har gwiwar hannu ya kasance a kusurwa 90º, kuma komawa baya. Da kyau, yakamata a tallafawa hannayen duka biyu daga nesa da gindi.

5. Gyarawar makamai

Yi matse-matse, rike hannayenka kafada-fadi baya da runtse jikinka har gwiwar hannu ya kasance a kusurwa 90º. Yayin duk motsa jiki yana da matukar mahimmanci a kiyaye ciki sosai, don kiyaye jiki gaba ɗaya kuma a guji rauni na baya.

Wannan aikin yana da kyau don ƙarfafa hannuwanku da baya, da kuma kirjin ku.

6. Ciki a mashaya

Wannan aikin ya fi rikitarwa kuma ya ƙara wahala dangane da yanayin ciki na yau da kullun. Sabili da haka, kafin a ci gaba zuwa ciki a kan barbell, zaɓi ɗaya shi ne yin kayan ciki na yau da kullun a ƙasa har sai kun sami ƙarfin ƙarfin yin motsi iri ɗaya a kan barbell.

Auke sandar, kamar a cikin babban ja, ja gwiwoyinku sama ta lankwasa su har sai sun taɓa kirjinku ko har sun kasance a kusurwa 90º. Maimaita sau 8 zuwa 10. Hanya ɗaya da za a ƙara wahala ita ce kiyaye ƙafafunku su miƙe sama, ba tare da lanƙwasa gwiwoyinku ba, har sai kun kafa kusurwa 90º tare da gindi.