6 Motsa jiki don cinyar ciki

Wadatacce

• 1.Matsi ƙwallan tsakanin ƙafafunku
• 4. Tsugunnawa
• 5. Board 3 na goyon baya
• 6. Bude kafafu da nauyi

Motsa jiki don ƙarfafa cinya ta ciki ya kamata a yi a ƙananan horo na gabobin jiki, zai fi dacewa da nauyi, don samun kyakkyawan sakamako. Irin wannan motsa jiki yana taimakawa wajen ƙarfafa tsokoki na cinya, kuma ana iya yin su a gida, don kauce wa zamewa a wannan yankin. Koyaya, don samun ƙarin sakamako mai kyau, yana da ban sha'awa don rage kitsen jiki daga ƙona mai ta hanyar motsa jiki.

Sauran ayyukan da suke da mahimmanci don inganta lafiyar zuciya da motsa jiki suna gudana, tafiya cikin sauri, motsa jiki ko motsa jiki, misali, wanda dole ne a yi shi a farkon horo, na mintuna 15 zuwa 20. Bayan haka, zaku iya fara horar da darussan da aka nuna a ƙasa, amma mai koyarwa ko mai koyar da motsa jiki na iya nuna cikakken jerin atisaye don ƙananan gaɓoɓi, wanda ya haɗa da gaba (quadriceps), ɓangaren baya (hamstrings), gluteal da dankalin turawa na kafa (maraƙi)

Wasu misalan motsa jiki don cinyar ciki sune:

1.Matsi ƙwallan tsakanin ƙafafunku

Yi kwanciya a gefen ka sannan ka daga ƙafarka ta sama, ka ajiye ta a tsayi daidai da kwankwasonka. Motsa jiki ya ƙunshi ɗaga ƙananan ƙafa (kusa da bene), ajiye gwiwa a madaidaiciya. Maimaita sau 12.

4. Tsugunnawa

Yada ƙafafunku fiye da faɗin kafada kuma ɗaga hannuwanku, kamar yadda aka nuna a hoton. Motsawar ta kunshi tsugunnawa, gwargwadon yadda za ku iya, sau 12 a jere.

5. Board 3 na goyon baya

Kasance a cikin yanayin wuri mai tallafi 4: kiyaye ƙafafunka da hannayenka kawai a ƙasa, kiyaye jikinka a kwance. Motsa jiki ya ƙunshi kawo gwiwa kusa da gwiwar hannu, a madadin. Wannan aikin ya kamata a yi shi a hankali, don guje wa rauni. Maimaita sau 15.

6. Bude kafafu da nauyi

Kwanta a bayan ka sannan ka daga kafafunka zuwa tsakiyar, ka rike su sosai. Motsawar ta kunshi bude kafafunku, kamar yadda aka nuna a hoton, sau 12 a jere. Da farko, ana iya amfani da nauyin kilogiram 0.5, amma dole ne a ƙara wannan nauyin a hankali.

Kodayake ana iya yin waɗannan darussan a gida, yana da kyau a yi atisaye a ƙarƙashin kulawar malamin motsa jiki ko mai horo na sirri, don kauce wa raunin da ya faru da kuma samun mafi kyawun kowane motsa jiki, cimma sakamako mafi kyau. Idan kanaso kayi yaƙar sagging na cinya na ciki, ka duba wasu shawarwari masu tsada don haɓaka ƙwayar tsoka.