5 ayyukan motsa jiki don yin a gida (tare da shirin horo)

Wadatacce

• 1. Tsalle Tsalle
• 2. Turawa
• 3. Bindigar bindiga
• 4. Tsalle zuwa akwatin
• 5. Kwallan bango
• Tsarin motsa jiki na motsa jiki don yin a gida

Crossfit babban yanayin horo ne wanda yakamata ayi shi sosai a cikin ɗakunan motsa jiki masu dacewa ko ɗakunan motsa jiki, ba kawai don guje wa rauni ba, amma galibi don motsa jiki a hankali ya dace da buƙatu da lafiyar jikin kowane mutum.

Koyaya, akwai wasu motsa jiki na asali da motsi waɗanda ke da aminci da za a iya yi a gida daga waɗanda suke son gwada wasanni ko waɗanda ba su da ɗan lokaci kaɗan don zuwa gidan motsa jiki.

Gabaɗaya, motsa jiki na motsa jiki yana taimaka maka ka rage kiba da ƙiba, kamar yadda ake yin su da ƙarfi, wanda ke haifar da kashe kuɗi da kuzari mai yawa. Bugu da ƙari, suna kuma taimakawa sautin tsokoki da haɓaka ƙarfi da sassauci, yayin da mutum ke motsa jiki, a lokaci guda, tsokoki, haɗin gwiwa da jijiyoyi.

1. Tsalle Tsalle

Gwanon tsalle, sanannen fasaha don tsalle jacks, babban motsa jiki ne ga lokacin dumi, domin yana kara karfin zuciya, baya ga dumama jijiyoyin jiki da gabobin jikinsu, kuma yana taimakawa wajen kara daidaituwar mota, domin hakan ya shafi motsin hannu da kafafu.

Don yin wannan aikin dole ne:

1. Tsaya: tare da rufe ƙafafunku da hannayenku a kan cinyoyinku;
2. Budewa da rufe kafafu: ya kamata a buɗe ƙafafu kuma a rufe su ta hanyar yin tsalle kaɗan ba tare da barin wurin ba, a lokaci guda, ɗaga hannayen sama sama da kai, taɓa hannu ɗaya a ɗayan kuma, sake sauka, taɓa tare da hannayen a kan cinyoyin sake.

Motsi kafafu yayi daidai da motsin almakashi don budewa da rufewa, yana da mahimmanci a yi kokarin kiyaye abu iri daya.

2. Turawa

Juyawa wani motsa jiki ne mai sauki, amma cikakke kuma mai mahimmanci don kara karfin makamai, kirji da ciki. Kusan yadda hannaye suke, gwargwadon aikin hannu, kuma idan hannayen sun fi juna nesa, gwargwadon yadda kirjin ke aiki.

Don yin wannan aikin dole ne:

1. Kwanta a ƙasa: ya kamata ku kwanta a ƙasa tare da cikinku a ƙasa;
2. Matsayi hannunka: sanya dabino a ƙasa, faɗin kafada baya.
3. Tsaya kan katako: miƙa hannunka ka riƙe jikinka a tsaye, a kwance. Wannan shine farkon farawa da karshen matsayin turawa;
4. Ninka kuma shimfiɗa hannunka: ya kamata ka lankwame hannunka, ka taba kirjinka a kasa sannan kuma ka sake hawa sama kana turawa kasan da karfin hannunka don komawa matsayin katako.

Adadin turawa ana iya ƙaruwa gwargwadon ƙaruwa da ƙarfi a kan lokaci ko ma ya zama mai sarkakiya, ana yin shi da hannu ɗaya kawai, tare da ɗaga hannayen a kan benci ko buga dabino tsakanin lankwashewa da miƙa hannayen. makamai, misali.

3. Bindigar bindiga

Ya karamar bindiga, wanda za'a iya kira shi ƙafa ɗaya-ƙafa, yana ba da gudummawa don ƙaruwa da ƙarfi, sassauci, daidaituwa da daidaitawa. Bugu da ƙari, yana taimakawa wajen haɓaka tsokoki, waɗanda sune ciki, lumbar, buttock da hip tsokoki.

Don yin daidai karamar bindiga saboda:

1. Tsaya: kawai tare da kafa ɗaya a kwance a ƙasa kuma an miƙa hannaye a gabanka;
2. Shin squats: Dole ne a miƙa ƙafar kafar da ba ta taɓa ƙasa a gaban jiki sannan kuma dole ne a jefa ƙugu a ƙasa da baya, kiyaye ɗan karkatar da gangar jikin yayin da yake sauka.

Yana da mahimmanci yayin yin tsugunnar da ciki an kiyaye ta da kwangila, don daidaita nauyin jiki.

4. Tsalle zuwa akwatin

Diddige zuwa akwatin, wanda aka fi sani da tsalle-tsalle, wani ɓangare ne na motsa jiki wanda, ban da taimakawa don haɓaka ƙoshin lafiya na zuciya, yana aiki da dukkan ƙafafun ƙafafu da ƙwanƙwasawa, yana taimakawa sauti.

Don yin aikin daidai, dole ne:

1. Tsaya: kiyaye ƙafafunku kafada-faɗi kusa, a tazara mai kyau daga akwatin;
2. Shin squats: ya kamata ka shimfida ƙafarka kafada-faɗi nesa, lanƙwasa gwiwoyinka, ka jefa ƙashin bayanka ƙasa da gindin ka, sannan ka miƙe ƙafafunka don komawa matsayin farawa. Ga yadda ake yin squat daidai.
3. Tsalle daga akwatin: ya kamata ka miƙa kwatangwalo, kaɗa hannunka, ka yi tsalle a saman akwatin, sa ƙafafunka sosai a saman kwalin. Bayan haka, ya kamata mutum ya yi tsalle baya kuma ya sake maimaita squat.

Dogon akwatin dole ne ya dogara da tsayin mutum da ikon motsawa, don gujewa faɗuwa da rauni.

5. Kwallan bango

Motar wasan ƙwallo a bango, wanda aka sani da fasaha kwallayen bango, motsa jiki ne cikakke sosai saboda ƙafafu da hannaye ana aiki a motsi ɗaya kuma ana yi da ƙwallon magani.

Yayin aiwatar da wannan aikin, yakamata:

1. Tsaya: tare da ƙafa kafada-faɗi kafada ɗaya tana fuskantar bango;
2. Shin squats: ya kamata ka shimfida ƙafarka kafada-faɗi kafada biyu, lanƙwasa gwiwoyinka, ka jefa kwankwaso zuwa ƙasa da gindi baya, kuma ka miƙa ƙafafunka don komawa matsayin farawa;
3. Jefa kwallon zuwa bango: dole ne a jefa ƙwallon zuwa bangon, yana miƙa hannayen gaba da sama;
4. Kama kwallon: yayin da kwallon ke sauka, kama kwallon kuma, sake, tsugunawa da jifa.

Tsarin motsa jiki na motsa jiki don yin a gida

Horar da ƙwallon ƙafa ya zama ɗan gajere, amma motsa jiki mai tsananin gaske wanda zai taimaka muku don ciyar da kuzari da adadin kuzari.Dole ne motsa jiki ya fara da dumi, don shirya jiki don ƙarfin motsa jiki kuma, ƙare tare da miƙa, don taimakawa tsokoki su murmure.

Lokacin kowane motsa jiki ya dogara da saurin da kowane mutum yake yin atisayen, duk da haka, ya kamata a yi su da wuri-wuri.

Misali na aikin motsa jiki na mintina 40 don yi a gida wanda zai taimaka muku rage nauyi zai iya zama:

Baya ga horo, mutumin da ke horar da gicciye ya kamata ya sami abinci mai wadataccen kayan lambu kore, nama mai yaushi da iri kuma ya guji masana'antu da ingantaccen abinci, kamar su sukari, kukis da abinci-a-ci, misali.

Nemi ƙarin game da irin abincin da yakamata ya kasance.