Darasi 12 don Sauƙaƙewar Dynamic

Wadatacce

• Motsa jiki da mikewa
• 1. Dawafin hannu
• 2. Hannun lilo
• 3. Kafadar kafada
• 4. Gyaran jiki
• 5. Yin tafiya da ƙwanƙwasa
• 6. Gwiwa-zuwa-kirji
• 7. Kwallan gindi
• 8. Hankalin huhu mai tafiya
• 9. Dawafin kafa
• 10. Kwancen kafa
• 11. Sumo gefe-gefe
• 12. Masu rarrafe-fito
• Tsoka tayi aiki
• Fa'idodi
• Dynamic vs. a tsaye
• Layin kasa

Flexibilityarfafa sassauƙa shine ikon iya motsa tsokoki da haɗin gwiwa ta hanyar cikakken motsi nasu yayin motsi mai aiki.

Irin wannan sassaucin yana taimakawa jikinka zuwa cikakken ikon motsawa yayin ayyukan yau da kullun, wasanni, da motsa jiki. Wannan yana inganta aikin kuma yana rage haɗarin rauni.

Don haɓaka sassauƙan ƙarfin ku, dumama tare da motsa jiki waɗanda ke haɗuwa da miƙa motsi da motsi. Ya kamata ƙungiyoyi suyi kwaikwayon aikin da kuke shirin yi.

Misali, kafin yin ƙwallon ƙafa, za ku so dumi da da'irar ƙafa don yin kwaikwayon harbawa. Ta hanyar dumama jiki da motsa jiki masu motsa jiki, jikinku zai motsa sosai yayin aikinku.

Motsa jiki da mikewa

Kafin yin motsa jiki mai motsa jiki, yi minti 5 zuwa 10 na bugun zuciya, kamar su motsa jiki ko iyo. Wannan zai shirya tsokoki don dumi dumi.

Lokacin da kake yin atisayen motsa jiki, fara da ɗan motsi kaɗan kaɗan kuma ka ƙara shi a hankali da kowane abu.

1. Dawafin hannu

Wannan aikin shine kyakkyawan dumi don iyo, jifa, ko horon nauyin jiki na sama.

2. Hannun lilo

Hannun hannu yana juya tsokoki a cikin jikinku na sama, gami da kafadu da na baya.

3. Kafadar kafada

Kafin yin iyo ko jifa, yi wannan shimfiɗa don shirya kafadunku.

4. Gyaran jiki

Gyaran jiki yana da kyau don haɓaka motsi na kashin baya. Za su shirya maka baya don iyo, gudu, da jifa.

5. Yin tafiya da ƙwanƙwasa

Yin tafiya da ƙwanƙwasawa, ko sojojin wasa, shimfiɗa ƙwanƙawarku kafin gudu ko harbawa. Suna kuma ƙarfafa ƙwanƙwasa kwankwaso da quadriceps.

6. Gwiwa-zuwa-kirji

Motsawa daga gwiwa zuwa kirji yana amfani da cikakkiyar jujjuyawar hanji kuma yana shimfida kyautan.

7. Kwallan gindi

Wannan darasi yana taimakawa wajen shimfida kwadonku, wanda ke shirya cinyoyinku don gudu.

8. Hankalin huhu mai tafiya

Yayin da kuke tafiya da cin abinci, lanƙwashin hancinku, ƙyallen hancinku, da ƙyallenku za su sami kyakkyawan shimfiɗawa.

9. Dawafin kafa

Circlesungiyoyin ƙafafu za su ji daɗinka, cinyoyinku, da kwatangwalo. Wani lokaci ana kiran su da’irar hip.

10. Kwancen kafa

Wannan aikin yana ɗaukar ƙwan sawunku ta hanyar cikakken motsi, yana mai da shi manufa tun kafin gudu, tafiya, da keke.

11. Sumo gefe-gefe

Sumo gefen squato shirya ƙafafunku ta hanyar miƙa ƙwayoyin tsoka.

12. Masu rarrafe-fito

Don motsa jiki mai motsa jiki, yi motsa jiki waje aikin cardio.

Tsoka tayi aiki

Yayin motsa jiki mai motsi, tsokoki suna motsawa suna mikewa a lokaci guda. Dogaro da motsawa, motsa jiki mai motsawa na iya sa ɗakunanku su faɗaɗa ko juyawa.

Stretarƙwarar motsi yana iya aiki haɗin ku ta hanyar gefe da gefe da cikakken kewayon motsi. Wannan yana taimaka wa gaɓoɓinka da tsokoki su motsa gaba ɗaya yayin motsa jiki.

Fa'idodi

Ayyukan motsa jiki suna da fa'idodi da yawa, gami da:

• Mingarfafa tsokoki. Miƙewa da ƙarfi yana ƙara yawan zafin jiki na tsokoki, wanda ke taimaka musu matsawa zuwa cikakkiyar damar su. Hakanan yana inganta gudan jini don tabbatar da isashshen oxygen ya isa ga tsokokinku.
• Activityara yawan jijiyoyi. Jijiyoyinku suna motsa tsokoki ta hanyar aika siginonin lantarki. Ta hanyar mikewa tsaye, jijiyoyin ku suna aika sakonnin da suka dace kafin fara aikinku. Wannan yana horar da jijiyoyi da tsokoki don yin aiki tare da inganci.
• Amfani da cikakken kewayon motsi. Yawancin motsa jiki na zuciya, kamar gudu da tafiya, suna amfani da ƙananan jeri na motsi. Hakanan an yi su a cikin jirgi ɗaya na motsi, tunda kuna tafiya kai tsaye gaba. Ayyukan motsa jiki na motsa jiki sun haɗa da cikakkun motsi, wanda zai fi dacewa shiga tsokoki.
• Rage haɗarin rauni Darfafawa mai ƙarfi yana haɓaka haɗin gwiwa da motsi na tsoka wanda na iya taimakawa hana rauni. A cikin, motsa jiki na hamstring mai ƙarfi ya rage ƙarfin ƙarfi da ƙarancin motsi a cikin ƙashin hamst. Wadannan abubuwan suna da alaƙa da ƙananan haɗarin rauni na hamstring, ɗayan raunin motsa jiki da aka fi sani.

Dynamic vs. a tsaye

Bambanci tsakanin tsauri da tsayayyen miƙa shine motsi. Dynamic stretches yana motsa tsokar da ake miƙawa. Yawanci, ana gudanar da kowane motsi ne kawai na dakika ko biyu.

Miƙewa tsaye yana ɗauke da ƙwayar tsoka har sai kun ji tashin hankali, da riƙe shi na 15 zuwa 60 sakan. Ba kamar miƙaƙƙiyar miƙa ba, ba ya haɗa da motsi na ruwa. Misalan miƙaƙƙun miƙaƙƙun sun hada da shimfidar malam buɗe ido da hamstring stretch.

Miƙewa tsaye yana iya taimakawa tsawan tsoka, wanda ya dace don samun sassauƙa mafi kyau.

Layin kasa

Ayyukan motsa jiki suna motsa tsokoki da haɗin gwiwa ta hanyar babban motsi. Wadannan shimfidawa suna dauke da motsi gaba daya, wanda ke shirya jikinka don aiki.

Wannan yana haɓaka aiki kuma yana rage haɗarin rauni ta hanyar inganta jini zuwa tsokoki. Don haɗa darussan motsa jiki a cikin ɗumi mai ɗumi, zaɓi shimfidawa wanda zai kwaikwayi ayyukan da kuke shirin yi.

Yi magana da likitanka kafin gwada sabon motsa jiki. Mai ba da horo na mutum zai iya nuna maka yadda za a shimfiɗa lafiya da ɗumi kafin atisaye.