9 ayyukan motsa jiki da yadda ake yi

Wadatacce

• 1. Tsugunnawa
• 2. Yin gefe ɗaya lilo da Kettlebell
• 3. Ci gaban sama
• 4. Surfboard
• 5. Waving da igiyar ruwa
• 6. Mai gefe daya mai taurin kai
• 7. Burgewa
• 8. TRX triceps
• 9. Ciki

Ayyukan motsa jiki sune waɗanda ke aiki duk tsokoki a lokaci guda, ya bambanta da abin da ke faruwa a cikin ginin jiki, wanda ake yin ƙungiyoyin tsoka a keɓe. Sabili da haka, aikin motsa jiki yana haɓaka wayar da kan jiki, daidaitawar mota, saurin aiki, daidaitawa da ƙarfin tsoka.

Horar da aiki za a iya yin ta duka mutane, idan dai suna tare da ƙwararren ilimin ilimin motsa jiki. Wannan nau'in horarwa yana da kuzari kuma ya haɗa da ƙungiyoyin tsoka da yawa, suna fifita haɓaka yanayin motsa jiki da haɓaka ƙarfin muscular da jimiri. Gano wasu fa'idodin aikin horo.

Ayyukan motsa jiki ana yin su galibi tare da amfani da nauyin nauyin jiki, duk da haka ana iya yin atisayen ta amfani da wasu kayan haɗi, kamar dumbbells, roba band, pulleys, tlean kwalliya, Kwallayen Switzerland, da sauransu, waxanda suke da sauki da tsada.

Yana da mahimmanci cewa ƙirar aiki tana ƙayyade ta ƙwararriya gwargwadon halaye da manufofin mutum. Wasu misalan ayyukan motsa jiki sune:

1. Tsugunnawa

Squungiyoyin motsa jiki babban motsa jiki ne ba kawai don ƙarfafa gwaiwa ba, har ma don yin aiki da ƙananan ƙafafu kuma ana iya yin shi ta amfani da nauyin jikinku ko tare da dumbbells.

Don yin aikin tsugunne daidai, yana da mahimmanci a sanya ƙafafunku zuwa gaba da faɗin kafada kuma, idan an zartar, riƙe dumbbell a gaban jikinku. Sannan kwangilar ciki, kwankwasawa da komawa matsayin farawa. Dole ne a maimaita wannan motsi don lokacin da mai koyarwa ya nuna.

2. Yin gefe ɗaya lilo da Kettlebell

Wannan aikin ana yin shi ta amfani da kwalliya kuma yana haɓaka squat kamar yadda yake taimakawa ci gaban ƙafa, gwiwa da ƙugu.

Don yin wannan aikin, kana buƙatar riƙe kwalliya da hannunka na dama ka dan lankwasa gwiwoyin ka. Sannan, turawa tare da jiki domin kwalliya Tsaya tsawon kafaɗa da gwiwoyi sun kara, sannan ka runtse kwalliyar ta wannan hanyar.

Saboda horon aiki yana da kuzari, akan bada shawarar cewa yaushe kwalliya koma matsayin farawa, mutumin ya ba da shi zuwa ɗaya hannun, yana iya yin aiki duka ɓangarorin a yayin jerin guda.

3. Ci gaban sama

Wannan aikin yana taimakawa don ba da kwanciyar hankali ga tushe da kafadu kuma ana iya yin shi tare da dumbbell ko ƙwanƙwasa, misali.

Kashe wannan aikin yana da sauki, kawai sanya dumbbells ko barbell a tsayin kafada da haɓaka sama da kai, kuma dole ne a maimaita motsi a lokacin da malamin ya nuna.

4. Surfboard

Jirgin babban motsa jiki ne don tabbatar da kwanciyar hankali na kafada da taurin zuciyar, wanda ya dace da tsokoki na yankin ciki, lumbar da ƙashin ƙugu wanda ke ba da tabbacin kwanciyar hankali na kashin baya.

Don yin katakon, kawai tallafawa hannuwanku ko gwiwar hannu da ƙwallan ƙafafunku a ƙasa kuma ku riƙe matsayi don lokacin da malamin ya ba da shawarar.

5. Waving da igiyar ruwa

Wannan aikin yana haɓaka haɓaka ƙarfin gaske da kuma fifikon kwalliyar jiki, wanda galibi ake haɗa shi cikin da'irorin aiki.

Motsa igiyar sojan ruwa mai sauki ne, mutum dole ne ya rike iyakar igiyar, kwangilar ciki kuma, tare da gwiwoyi ya yi kasa-kasa, motsa hannayen sama da kasa, a madadin, ta yadda za a kafa rashin tsari.

6. Mai gefe daya mai taurin kai

Hakanan za'a iya haɗa daskararren gefe a cikin horo na aiki, saboda yana ba ka damar yin aiki a bayan ƙafa, ban da kuma kunna lumbar da tsokoki na ciki, tunda ya zama dole a ci gaba da yin motsi.

Ana iya yin wannan aikin tare da dumbbell ko kwalliya, wanda dole ne a riƙe shi a gaban jiki da hannu ɗaya kawai. Sannan, kafa ya yi daidai da hannu tare da nauyi dole ne a gyara shi a ƙasa kuma ɗayan ƙafafun dole ne a dakatar da shi a cikin iska yayin motsi, wanda ya ƙunshi saukar da kaya zuwa ƙafa sannan kuma ya koma wurin farawa, shi ne mahimmanci don kiyaye bayanku madaidaiciya kuma tsokoki na ciki sun kunna.

Game da wannan aikin, malamin zai iya nuna nasarar mafi maimaitawa a lokacin da aka riga aka kafa shi kuma daga baya ya yi da ɗayan ƙafa, ko kuma zai iya haɗawa da wani aikin motsa jiki tsakanin kafa ɗaya da ɗayan.

7. Burgewa

Burpee aiki ne mai sauƙi kuma cikakke wanda ke aiki akan ƙarfin bugun zuciyar mutum, kuma ana iya haɗa shi cikin horo na aiki don haɓaka bugun zuciya da kuma son kashe kuzari.

Motsi burpee ya kunshi kwanciya da tashi da sauri. Wato, don yin motsi, dole ne mutum ya jefa ƙafafunsu baya yayin tallafawa hannayensu a ƙasa, don kwanciya gaba ɗaya. Bayan haka, yi motsi na baya don ɗagawa, saboda haka ya kamata ku ja ƙafafunku kuma ku ɗaga kan bene, yin tsalle kaɗan kuma ku ɗaga hannuwanku sama.

Yana da mahimmanci mutum ya kiyaye rudani yayin aikin burpees, yana mai da hankali ga ingancin motsi.

8. TRX triceps

Don yin aikin motsa jiki akan TRX yana da mahimmanci don daidaita tef ɗin gwargwadon wahalar da malamin ya nuna kuma riƙe tef ɗin sama da kai. Bayan haka, miƙa da lankwasa hannunka, yin maimaitawa gwargwadon daidaiton mutum.

TRX kayan aiki ne masu mahimmanci, wanda za'a iya haɗa su cikin horo na aiki ta hanyoyi da yawa, ƙara wahalar aiwatar da motsi da kuma tabbatar da fa'idodi da yawa. Duba ƙarin game da TRX.

9. Ciki

Kodayake mafi yawan ayyukan motsa jiki suna kunna ciki, amma kuma abin sha'awa ne a yi ciki don aiki da wannan tsoka ta wata keɓaɓɓiyar hanya. Don haka, malami zai iya nuna shi don yin layi na gefe, na sama ko na ƙasa da ƙasa gwargwadon horo.

Wani nau'in ciki wanda ake yawan nuna shi shine cikar ciki, wanda dole ne mutum ya kwanta a ƙasa ya lanƙwasa ƙafafunsa, saboda tafin ƙafafun suna taɓawa ko kuma gwiwoyi suna haɗuwa kuma ƙafafun suna tsaye a ƙasa . Bayan haka, dole ne ku ɗaga gaba ɗaya a ƙasa ku sarrafa ikon komawa zuwa matsayin farawa, yin wannan motsi gwargwadon tsarin koyarwar.