Mawallafi: Roger Morrison
Ranar Halitta: 5 Satumba 2021
Sabuntawa: 17 Nuwamba 2024
Anonim
Ga wani tsoho yana motsa jiki
Video: Ga wani tsoho yana motsa jiki

Wadatacce

Horar da mutum biyu babbar hanya ce mai kyau don ci gaba da kasancewa cikin sifa, domin ban da ƙara himma don horarwa, yana da sauƙi kuma mai amfani, ba tare da buƙatar amfani da injuna ba ko kashe kuɗi mai yawa a dakin motsa jiki.

Wannan saboda, ana iya yin horon biyun a gida tare da abokai, dangi ko ma tare da saurayi ko budurwa. Hakanan yana nisantar da abin kunyar da mutane da yawa keyi game da horo a cikin gidan motsa jiki lokacin da basu da sifar jikin da suke so.

Bugu da ƙari, lokacin horo tare da wanda kuka sani, yana da sauƙi don yin tambayoyi game da wasu motsa jiki kuma tabbatar da cewa ana yin dukkan motsi daidai, haɓaka aikin tsoka.

Tsarin horo don biyu

Waɗannan su ne wasu motsa jiki waɗanda za a iya yi biyu-biyu kuma suna taimakawa wajen aiki ƙungiyoyin tsoka daban-daban, daga ciki zuwa baya, ƙafafu da gindi.

Darasi 1: Tsayayyen zaune

Don yin wannan motsa jiki, kawai ka kwanta tare da bayanka a ƙasa kuma ɗaga ƙafafunka har sai ƙafafunka sun taɓa. Sannan ya kamata ku daga bayanku daga bene har zuwa yadda ya kamata kuma ku kula da wannan matsayin yayin jefa ƙwallo daga ɗayan zuwa wancan. Wannan aikin yakamata ayi tsakanin sakan 30 zuwa minti 1, maimaitawa har sau 3.


Don sauƙaƙe wannan motsa jiki, ana iya yin abdominals a hanyar gargajiya, saka ƙafafunku a ƙasa tare da lanƙwashe ƙafafunku. Bayan haka, kowannensu dole ne ya kwanta a ƙasa kuma ya ɗaga bayan bene don yin ciki. Duk lokacin da ka tashi ya kamata kayi kokarin dantse tafin hannun wani da hannayen ka. Yi saiti 2 zuwa 3 na maimaita 10 zuwa 15.

Darasi 2: Na ciki na ciki

Dole ne mutum daya ya yi wannan atisayen a lokaci guda kuma, saboda wannan, dole ne mutum ya kwanta a bayansa a ƙasa yayin da ɗayan ya matsa ƙafafunsa, tare da hannayensa, don hana su dagawa yayin cikin.

Mutumin da ke kan bene dole ne ya ɗaga bayansa har sai sun kusan zama, a daidai lokacin da suke juyawa jikinsu zuwa madaidaiciyar kafaɗar dama zuwa kafaɗar hagun abokin hamayya kuma akasin haka, sake kwanciya duk lokacin da suka canza kafaɗunsu. Wannan aikin ya kamata a maimaita sau 10 zuwa 15, a cikin saiti 2 ko 3.


Wata hanyar sauƙaƙa motsawar ita ce ɗaga baya daga nesa kuma taɓa kishiyar gaba da hannu ɗaya sannan kuma ƙasa da maimaitawa da ɗayan hannun, har ma sau 10 zuwa 15 don seti 2 ko 3.

Darasi na 3: Allon ciki

Wannan babban motsa jiki ne don horarwa ba wai kawai ciki ba, har ma da baya, saboda yana buƙatar ƙarfin tsoka da yawa don kiyaye jiki madaidaiciya. Kafin fara wannan aikin, ya kamata ka horar da katako na ciki. Duba yadda ake yin katako na ciki daidai.

Da zaran katako na ciki ya zama da sauki a yi, zaku iya ƙara ƙarfin motsa jiki ta amfani da abokin horo. Don wannan, kawai ya zama dole abokin tarayya ya kwanta a bayan sa yayin yin katako na ciki. Yakamata a riƙe matsayin plank na tsawon lokacin da zai yiwu.


Idan ya zama dole a hankali a kara wahala, abokin tarayyar zai iya farawa ta sanya kafafunsa a kasa a kowane bangare, don daidaita yawan nauyin da ya dora akan dayan.

Darasi na 4: Tsugunne biyu-biyu

A wannan aikin ya kamata ku jingina bayanku ga abokin aikinku sannan ku tanƙwara ƙafafunku har sai kun sami kusurwa ta dama. Yana da mahimmanci a kula kada a bari gwiwoyinku su wuce layin yatsun kafa, saboda yana iya haifar da rauni ga gabobin.

Don yin wannan matattarar, dole ne su biyun su yi squat lokaci guda, ta yin amfani da jikin ɗayan a matsayin tallafi. Ta wannan hanyar, dole ne a biya diyya tsakanin su biyun don kiyaye baya koyaushe tare kuma madaidaiciya.

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