Yadda zaka kara darussan motsa jiki a aikinka na yau da kullun

Wadatacce

• Fa'idodi
• 6 motsa jiki don gwadawa
• 1. Matattu
• 2. Baya baya don daidaitawa tare da bicep curl
• 3. Tsugunnawa
• 4. Gabatarwa tare da karkatarwa
• 5. Dumbbell kafada dannan a kan motsa jiki ball
• 6. High plank T-spine juyawa
• Jadawalin motsa jiki
• Nasihun lafiya
• Takeaway

Menene motsa jiki?

Ayyukan motsa jiki sune motsa jiki waɗanda ke aiki ƙungiyoyin tsoka da yawa a lokaci guda. Misali, squat motsa jiki ne wanda yake aiki da quadriceps, glutes, da calves.

Hakanan zaka iya yin aikin motsa jiki wanda ya haɗu da motsa jiki guda biyu a cikin motsi ɗaya don ƙaddamar da ƙarin tsokoki (alal misali, haɗuwa tare da ƙwanƙolin bicep).

Darasi na juzu'i ya bambanta da darussan keɓewa. Waɗannan suna aiki da rukuni guda ɗaya a lokaci guda. Tsarin gargajiya na bicep curl shine motsawar keɓewa da ake nufi don ƙarfafa biceps, misali.

Ayyukan keɓewa wani lokaci yana da amfani a cikin maganin jiki don ƙarfafa wasu tsokoki ko gyara su bayan rauni.

Karanta don koyo game da fa'idodin motsa jiki tare da misalai, hanyoyin da zaka ƙara su cikin aikin motsa jiki, da nasihu don kiyaye ka.

Fa'idodi

Babban fa'idodi na motsa jiki na iya kasancewa shine ingantaccen amfani da lokacinku. Idan kawai kuna da iyakantaccen lokacin motsa jiki, zakuyi aiki da tsokoki da haɓaka ƙarfi ta hanyar mai da hankali kan ayyukan motsa jiki.

Sauran fa'idodin sun haɗa da:

• kona karin adadin kuzari
• inganta haɗin intramuscular
• daukaka bugun zuciya
• inganta sassauci
• inganta ƙarfi
• samun karin ƙwayar tsoka

6 motsa jiki don gwadawa

1. Matattu

Kayan aikin da ake buƙata: barbell (na zabi; na iya ƙara nauyi zuwa barbell don ƙarin ƙalubale)

Tsoka da aka yi niyya: hannun hannu, lats, glutes, hamstrings, core, babba, tsakiyar-, da ƙananan baya

1. Tsaya tare da ƙwanƙwasa a ƙasa, ƙafafu faɗin faɗi, yatsun kafa a ƙarƙashin sandar
2. Sake kwatangwalo a baya, kiyaye zuciyar ka da kuma kashin baya yayin tsugune. Abun baya ya kamata ya zama madaidaici, ba mai lankwasa ba.
3. Kama sandar da hannunka. Hannunku ya kamata a ɗora a kan sandar da ta fi ta cinyoyin ku faɗi kaɗan.
4. Koma gwiwoyi suyi laushi ka tura ta dunduniyar ka yayin da ka fara dagawa.
5. Ja sandar sama saboda duwawarku da sandar su tashi a lokaci guda, ajiye sandar kusa da jikinka yayin da kake dagawa.
6. Kammala a tsayi mai tsayi tare da matse kyalkyali a saman.
7. Sannu a hankali rage sandar a ƙasa yayin hingina a kwatangwalo.
8. Yi sau 10 zuwa 12 kuma ka huta aƙalla 30 zuwa 60 sakan tsakanin saiti. Yi aiki har zuwa saiti 3.

2. Baya baya don daidaitawa tare da bicep curl

Kayan aikin da ake buƙata: saitin dumbbells

Tsoka da aka yi niyya: glutes, hamstrings, abs, kwatangwalo, biceps

1. Tsaya tare da ƙafafun faɗin ƙwanƙwasa, riƙe da dumbbell a kowane hannu. Ya kamata a miƙa hannayenku ƙasa tare da tafin hannu yana fuskantar jiki.
2. Mataki baya tare da ƙafafun dama da ƙananan kwatangwalo da ƙafafu cikin matsayin hanji.
3. Anga ƙafarka ta hagu a cikin ƙasa ka kawo ƙafarka ta dama a gaba don komawa tsaye. A saman, ka daidaita akan kafar hagu, kuma kada ka bari kafar dama ta taba kasa.
4. Yi bicep curl tare da hannu biyu a lokaci guda.
5. Koma ƙafafun dama zuwa matsayin hanji, dawo da hannaye ƙasa da dumbbells a layi ɗaya da jiki.
6. Yi maimaita sau 6 zuwa 8 a ƙafa na dama kafin canzawa zuwa hagu.
7. Huta 60 zuwa 90 seconds bayan kammala gefen hagu. Kammala saiti 2 zuwa 3.

3. Tsugunnawa

Kayan aiki da ake bukata: babu

Tsoka da aka yi niyya: quadriceps, glutes, da calves

1. Fara da ƙafa da ya fi faɗi kaɗan kaɗan, yatsun kafa sun juya kaɗan.
2. Ci gaba da kirjinku sama da waje, ku shiga cikin ciki, kuma ku juya nauyi a cikin dugaduganku yayin da kuke tura duwawarku baya.
3. Sauke kanka cikin tsugunne har sai cinyoyinku su yi layi daya ko kusan su yi daidai da bene. Gwiwoyinku su ci gaba da daidaita a kan yatsunku na biyu.
4. Rike kirjinka waje da cibiya yayin da kake turawa a cikin dugaduganka don tsayawa har zuwa matsayin farawa. Matsi abubuwan farin cikinku a saman.
5. Yi sau 10 zuwa 15. Yi aiki har zuwa saiti 3.

4. Gabatarwa tare da karkatarwa

Kayan aiki da ake bukata: babu

Tsoka da niyya: glutes, hamstrings, abs, kwatangwalo

1. Tsaya tsayi da ƙafa kafada faɗi kafada-nesa kuma tare da miƙa hannaye a gabanka.
2. Mataka ƙafar dama zuwa gaba a matsayin abincin hanji, miƙe hannunka. Legafarku ta gaba ya kamata ta samar da kusurwa 90-digiri kuma gwiwa bai kamata ya wuce ƙafafunku ba. Legafarku ta baya kuma za ta samar da kusurwa 90-degree.
3. A cikin matsayin abincin, juya murfin jikinka zuwa dama, sannan juya baya zuwa tsakiyar.
4. Koma ƙafafun dama zuwa matsayin farawa da huɗa gaba don maimaita motsi tare da ƙafafun hagu.
5. Yi huhu 8 zuwa 10 a kowace kafa. Yi aiki har zuwa saiti 3.

5. Dumbbell kafada dannan a kan motsa jiki ball

Kayan aikin da ake buƙata: saitin dumbbells, ab ko ƙwallon motsa jiki

Tsokoki da aka yi niyya: abs, deltoids, manyan pectoralis, triceps brachii

1. Fara zama akan ƙwallon motsa jiki tare da zuciyar ku. Riƙe dumbbell ɗaya a kowane hannu.
2. Sanya dumbbells a cinyoyinka don farawa sannan ka yi amfani da cinyoyinka don taimaka maka motsa dumbbells har zuwa tsayin kafaɗa, a kusurwar digiri 90 tare da gwiwar hannu zuwa bangarorin da kuma dumbbells suna fuskantar gaba.
3. Latsa dumbbells madaidaiciya har sai hannayenku sun miƙe sama.
4. Sannu a hankali mayar da hannunka zuwa kusurwa 90, tare da gwiwar gwiwarka a matsayin tsayin kafada. Karka sauka kasa da wannan ko zaka sanya matsi a kafadar kafadarka.
5. Yi sau 12 zuwa 15. Yi aiki har zuwa saiti 3.

6. High plank T-spine juyawa

Kayan aiki da ake bukata: babu

Tsokoki sunyi aiki: abs, kafadu

1. Fara a matsayi na turawa, makamai a ƙasan kafaɗu, tare da zuciyar ku. Legafafu ya kamata su kasance kamar tazarar nisa-nisa baya ga wannan aikin.
2. Matsi cinyoyi da glute yayin anga hannunka na dama kai tsaye cikin bene.
3. Iftaga hannun hagu sama ka juya kwatangwalo da kafadu zuwa hannun hagu, danna su sama zuwa rufi.
4. Kawo hannun hagu ƙasa zuwa ƙasa kuma “anga” hannun hagu kai tsaye zuwa cikin bene.
5. Madadin kuma karkatarwa don hannun dama yana cikin iska.
6. Yi sau 8 zuwa 10 a kowane gefe. Yi aiki har zuwa saiti 3.

Jadawalin motsa jiki

Idan kai lafiyayye ne, yakamata ka iya gudanar da aikin motsa jiki cikin aminci kwana biyu zuwa uku a kowane mako:

• Mayar da hankali kan ƙungiyoyin tsoka da yawa kowace rana. Jira aƙalla awanni 48 tsakanin zaman horo na ƙarfi don ba da damar tsokoki su huta.
• Ko kuma zaku iya canzawa tsakanin motsa jiki mai mayar da hankali a rana ɗaya da ƙananan waɗanda suka mai da hankalinku a zamanku na gaba.

Hakanan zaka iya ƙara kwanakin cardio zuwa tsarin motsa jiki na mako-mako don samun ƙarfin zuciyarka, ƙona mai, da rage adadin kuzari. Kuna iya yin cardio a ranakun da kuke hutawa daga ƙarfin horo.

Nasihun lafiya

Ayyukan motsa jiki, kamar matattun ruwa, suna buƙatar takamaiman ƙira don taimaka maka zama lafiya da kauce wa rauni.

Yi aiki tare da mai ba da horo ko ƙwararren ƙwarewa yayin yin waɗannan atisayen, musamman idan ba ku taɓa yin motsi ba a baya. Zasu iya kiyaye ka don tabbatar da cewa fasahar ka tayi kyau.

Aƙarshe, ƙila ku sami damar yin motsi cikin aminci ta kanku. Har yanzu, yana da kyau koyaushe a kawo abokin wasan motsa jiki wanda zai iya ganin ku.

Idan kun kasance mai farawa, yi magana da mai ba da horo ko ƙwararren ƙwarewa a gidan motsa jikin ku. Zasu iya taimaka muku gano waɗanne nauyi za ku fara da su. Kyakkyawan dokar babban yatsa shine farawa tare da nauyi mai sauƙi wanda zaka iya sakewa sau 10 zuwa 15 tare da saiti ɗaya.

Idan kun ji kwanciyar hankali da kwanciyar hankali, ƙara nauyi don saiti na biyu da na uku. Ya kamata ku "ji ƙonewa" yayin fewan maimaitawar ƙarshe amma kada ku taɓa jin rashin nutsuwa.

Shan ruwa tsakanin saiti kuma dakatar da motsa jiki idan kun ji haske, jiri, ko rashin lafiya.

Takeaway

Ayyukan motsa jiki hanya ce mai inganci da tasiri don haɓaka lokacinku a cikin dakin motsa jiki. Yi ƙoƙari ku haɗu da aikin motsa jikinku kowane mako kaɗan kuma ƙara sabbin abubuwan motsa jiki.

Nau'in zai taimake ka kayi aiki da ƙungiyoyin tsoka da yawa, hana tsawa, da hana nishaɗi.

Idan baku da tabbacin yadda ake yin motsa jiki mai kyau, tambayi mai koyarwa ko ƙwararren ƙwarewa a gidan motsa jikin ku. Zasu iya nuna maka dabarar da ta dace don ka guji rauni.

Kafin fara sabon aikin motsa jiki, ga likitanka. Zasu iya ba da shawarar jadawalin motsa jiki na aminci don matakin lafiyar ku.