Motsa jiki don yin kauri da kafafu

Wadatacce

• Motsa jiki don glute da cinyoyi
• 1. Tsugunnawa
• 2. Na nutse
• 3. Tsanani
• 4. Binciken ƙasa
• 5. Flexor kujera
• Motsa jiki don gaban cinya
• 1. Kafa kafa
• 2. Fadada kujera

Motsa jiki don ƙarfafawa ko hauhawar jini na ƙananan gabobin ya kamata a yi game da iyakokin jikin kanta kuma, mafi dacewa, ƙarƙashin jagorancin ƙwararren masanin ilimin motsa jiki don kauce wa faruwar rauni. Don cimma hauhawar jini, ya zama dole ayi atisayen sosai, tare da ƙaruwa na ci gaba da ɗabi'a mai dacewa da maƙasudin. Duba yadda yake faruwa da yadda ake motsa jiki don cutar hawan jini.

Baya ga ƙarfafawa da hauhawar jini, atisaye don ƙananan gabobin yana ba da tabbataccen sakamako dangane da raguwar flaccidity da cellulite, ban da inganta daidaitaccen jiki saboda mafi ƙarfin gwiwa na gwiwa da ƙafa, alal misali.

Yana da mahimmanci cewa ƙwararrun masu ilimin motsa jiki ne suka kafa atisayen bisa ga manufar mutum da iyakokin sa. Bugu da ƙari, don cimma burin da ake so, yana da mahimmanci mutum ya bi tsarin abincin da ya dace, wanda ya kamata mai ba da abinci ya ba shi shawarar. Ga yadda ake cin abinci don samun karfin tsoka.

Motsa jiki don glute da cinyoyi

1. Tsugunnawa

Za'a iya yin tsugunnar da nauyin jiki ko kuma da ƙwanƙwasa, kuma dole ne a yi shi a dakin motsa jiki ƙarƙashin jagorancin ƙwararren mai sana'a don kauce wa haɗarin rauni. Dole ne a sanya sandar a baya, rike sandar ta sanya gwiwowin suna fuskantar gaba kuma a kiyaye diddige a kasa. Bayan haka, ya kamata a yi motsi na motsa jiki gwargwadon daidaiton ƙwararren kuma a cikin mafi girman faduwa don a yi aiki da tsokoki zuwa matsakaici.

Tsugunnowa motsa jiki ne cikakke sosai, saboda ban da yin gurnani da tsokar bayan cinya, yana kuma aiki da quadriceps, wanda shine tsokar gaban cinya, ciki da baya. Haɗu da ayyukan motsa jiki na 6 don glut.

2. Na nutse

Ruwan wankan ruwa, wanda kuma ake kira shura, babban motsa jiki ne don motsa jiki ba kawai gluteus ba, har ma da quadriceps. Ana iya yin wannan aikin tare da nauyin jiki da kansa, tare da ƙwanƙwasa ƙugu a baya ko riƙe dumbbell kuma ya ƙunshi ɗauka a gaba da lankwasa gwiwa har sai cinyar kafa da ta ci gaba ta yi daidai da bene, amma ba tare da gwiwa ya wuce layin kafa, kuma maimaita motsi bisa ga shawarar kwararru.

Bayan kammala maimaitawa tare da kafa ɗaya, yakamata ayi motsi tare da ɗayan kafa.

3. Tsanani

Iffaƙƙarfan motsa jiki motsa jiki ne wanda ke aiki da ƙafafun kafa na baya da tsokoki kuma ana iya yin su ta hanyar riƙe ƙugu ko dumbbells. Motsi mai kauri ya kunshi saukar da kaya yana kiyaye layin baya kuma ƙafafu a miƙe ko ɗan jujjuya kaɗan. Dole ne ƙwararren ya kafa saurin aiwatar da motsi da yawan maimaitawa bisa ga manufar mutum.

4. Binciken ƙasa

Wannan aikin yana dacewa da kishiyar mai tauri: maimakon rage kayan, mataccen ya kunshi ɗaga kayan, inganta aikin ƙafa na baya da tsokoki masu ƙyalli. Don yin wannan aikin, dole ne mutum ya sanya ƙafafunsu-faɗin ƙafafunsu waje biyu kuma ya tsugunna don ɗaukar sandar, yana ajiye ƙashin baya yana daidaita. Bayan haka, aiwatar da motsi sama har sai kafafu sun miƙe, guje wa jefa kashin baya.

5. Flexor kujera

Ana iya amfani da wannan kayan aikin don taimakawa wajen ƙarfafawa da hauhawar jini na tsokoki na cinya na baya. Don yin wannan, dole ne mutum ya zauna a kan kujera, yana daidaita wurin zama don kashin bayan sa ya jingina da benci, yana tallafawa ƙafafun sa a kan takardar talla da yin jujjuyawar gwiwa.

Motsa jiki don gaban cinya

1. Kafa kafa

Kamar ƙwanƙwasawa, matse ƙafafun motsa jiki ne cikakke, ba da damar aikin tsoka a gaban cinya kawai ba, har ma da baya da gluts. Tsokar da ke aiki sosai yayin buga kafa ya dogara da kusurwar da ake yin motsi da matsayin ƙafafu.

Don samun ƙarin girmamawa a kan quadriceps, dole ne a sa ƙafa a mafi ƙanƙanin ɓangaren dandamali. Yana da mahimmanci cewa baya da cikakken goyan baya akan mazaunin, don kauce wa rauni, ban da turawa da barin dandamalin ya sauka zuwa mafi girman amplitude, sai dai ga mutanen da ke da canje-canje na hali ko matsalolin osteoarticular.

2. Fadada kujera

Wannan kayan aikin yana bada damar yin aiki da quadriceps a kebe, kuma dole ne mutum ya daidaita bayan kujerar don kada gwiwa ya wuce layin ƙafafu kuma mutum yana jingina da kujerar gaba ɗaya yayin motsin.

Dole ne a sanya ƙafa a ƙarƙashin abin nadi na goyan baya kuma mutum dole ne ya yi motsi na ɗaga wannan abin nadi har sai ƙafarsa ta faɗi gaba ɗaya, kuma dole ne ya yi wannan motsi bisa ga shawarar ƙwararren ilimin ilimin motsa jiki.