Ayyukan dakatarwa da aka dakatar da yi a gida

Wadatacce

• Amfanin horo na dakatarwa
• Farashin tef ɗin horo da aka dakatar
• Amfani da Ribbon don Dakatarwar da aka Dakata
• Motsa jiki tare da tef ɗin horo da aka dakatar
• Darasi 1 - Yin Layi
• Motsa jiki 2- Tsugunnawa
• Darasi 3 - Juyawa
• Darasi 4 - Ciki tare da lankwashe kafa

Wasu motsa jiki waɗanda za a iya yi a gida tare da tef na iya zama tsugunewa, tuƙi da lankwasawa, misali. Horarwar da aka dakatar tare da tef wani nau'in motsa jiki ne wanda ake yin shi tare da nauyin jiki kuma hakan zai ba ka damar motsa dukkan tsokoki da haɗin gwiwa a lokaci guda, yana taimaka wajan rage kiba, sautin, rage raguwa har ma da rasa cellulite.

Don yin motsa jiki kuna buƙatar kaset, waɗanda ke da sauƙin ɗauka kuma, sabili da haka, ba ku damar yin horon a gida, a gonar, kan titi ko a dakin motsa jiki kuma ana iya amfani da ku a cikin horon mutum ko a cikin rukunin rukuni tare da ilimin tarbiyya. Wannan kayan aikin an samar dasu ne ta hanyar wasu nau'ikan kasuwanci kamar su Bioshape, Stronger, Torian ko TRX, misali, kuma za'a iya siyan su a shagunan kayan wasanni, dakin motsa jiki ko kuma yanar gizo.

Amfanin horo na dakatarwa

Horarwar da aka dakatar nau'in horo ne na aiki kuma yana da fa'idodi da yawa kamar:

• Motsa jikinka gaba daya na jiki a lokaci guda;
• Strengthara ƙarfi, saboda yana haifar da ƙuntataccen tsokoki;
• Samun daidaito, sassauci da daidaito, saboda yana ƙara kwanciyar hankali na haɗin gwiwa;
• Inganta matsayi, Tunda cibiya tana aiki;
• Taimaka don rasa nauyi, yayin da yake ƙara metabolism;
• Rage cellulite, galibi a ƙafafu, saboda asara mai yawa na faruwa.

Don sakamako tare da tef na dakatar ya zama mafi tasiri, motsa jiki na motsa jiki kamar gudu ya kamata a haɗe shi, wanda ke da kyau don haɓaka yawan kuzari na yau da kullun da rage ragin kitse a jiki, da atisayen horar da nauyi, waɗanda ke da mahimmanci don haifar da tsoka . Har ila yau karanta: Gymnastics mai aiki.

Farashin tef ɗin horo da aka dakatar

Kudin horon horo da aka dakatar a matsakaici tsakanin 100 reais da 500 reais kuma gabaɗaya, kayan aikin yin horon dakatarwar sun ƙunshi tef ɗin horo 1, carabiner 1 da anga 1 don ƙofar, itace ko sanda.

Amfani da Ribbon don Dakatarwar da aka Dakata

Don amfani da kayan aikin daidai, dole ne:

1. Sanya carabiner ko anga a wani sashi na tef ɗin kuma duba cewa an rufe shi sosai;
2. Haɗa carabiner ko anga zuwa wurin da kake son gyara shi, kamar itace ko sanda ko kofa. Game da amfani da anga kofa, dole ne da farko ku rufe kofar kuma ku kulle ta yadda kar ku cutar da kanku game da batun budewa;
3. Daidaita girman kaset din girman mutum da motsa jiki da kake son yi.

Koyaya, kafin amfani da kayan aiki don wannan nau'in horarwa, yana da mahimmanci karanta umarnin, saboda hanyar amfani na iya bambanta dangane da kayan aikin.

Motsa jiki tare da tef ɗin horo da aka dakatar

Wasu darussan tare da tef ɗin horo na dakatarwa sun haɗa da:

Darasi 1 - Yin Layi

Don aiwatar da juyawar bugun jini, dole ne:

1. Matsayi jiki yana fuskantar madauri kuma jingina baya tare da miqa hannayenka tare da ajiye bayanka a miƙe. Tallafin kafa ya bambanta da son jiki, kuma za a iya tallafawa a kan dugadugai kawai.
2. Janyo nauyin jikinka gaba tare da hannunka, matse wuyan kafada ba motsi da kafafu.

Don wahalar motsa jiki, dole ne kayi tafiya gaba, saboda mafi girman son jiki, mafi girman wahalar aikin.

Abin da kuke motsa jiki: Wannan aikin yana taimakawa wajen yin aiki da ƙananan baya, baya da kuma biceps.

Motsa jiki 2- Tsugunnawa

Yin amfani da madauri na dakatarwa hanya ce mai kyau don aiwatar da squat yadda yakamata. Don haka, ya kamata:

1. Ansu rubuce-rubucen da kaset dakatarwa;
2. Jefa ƙashin ƙugu kamar zai zauna akan kujera;
3. Matsa sama har kafafunku sun kusa fadada.

Bugu da kari, lokacin da ka kware da dabarun tsugunno, zaka iya yin squat da kafa daya kawai, kuma yakamata:

1. Sanya ƙafa ɗaya a ƙasa ɗayan kuma an kafa a kan tef ɗin, lankwasa gwiwa;
2. Squat har zuwa ɗan ƙasa da digiri 90.

Abin da kuke motsa jiki: Tsugunnin ya ba ku damar aiki ƙafafunku, ciki da gindi. Koyi game da sauran motsa jiki don kiyaye ƙwanƙolinku: 6 motsa jiki na motsa jiki.

Darasi 3 - Juyawa

Don yin wannan aikin, dole ne:

1. Auki abubuwan hannu tare da hannuwanku kuma ƙara ƙafafunku, jingina da ƙwallan ƙafafunku. Kusan yadda kafafun suke kusa, da wahalar motsa jiki. Ya kamata ku kiyaye jikin ku madaidaiciya kuma cikin ku ya kwance.
2. Asa gangar jikin ƙasa kuma ka daga hannayen ka, ka shimfida su.

Bugu da kari, zaku iya yin lankwasawa ta hanyar zabar wata dabarar:

1. Tallafa ƙafafunku a kan abin hannun da hannaye a kasa, fadin kafada baya;
2. Lankwasa hannuwanku, sauke akwatin tare da taba kirjin a kasa.
3. Miƙa hannunka, tura nauyin jiki zuwa sama.

Abin da kuke motsa jiki: Jirgin yana taimakawa wajen yin aiki a bayan, ciki da gindi.

Darasi 4 - Ciki tare da lankwashe kafa

Don yin wannan aikin dole ne ka sanya kanka cikin juyawa, kamar yadda aka bayyana a cikin aikin da ya gabata kuma don yin shi dole ne:

1. Rage gwiwoyin ka zuwa kirjin ka da hawa matakalai da kiyaye kwangilar kwangila;
2. Miƙa ƙafafunku gaba ɗaya, Kasancewa cikin sassauci.

Abin da kuke motsa jiki: Yana ba da gudummawa ga ci gaban kafadu, kirji da triceps.

Baya ga motsa jiki tare da madauri na dakatarwa, yana da mahimmanci a kiyaye abinci mai kyau da kuma kulawa ta musamman kafin da bayan horo. Duba ƙari a: Cin abinci mai kyau don motsa jiki.

Idan kuna son wannan labarin duba kuma: Ayyukan motsa jiki don yin gida da rasa nauyi.