Yadda Ake Gyara Butt

Wadatacce

• Yanayin da ke haifar da butt mai lebur
• Motsa jiki da ke aiki da tsokoki
• 1. squats
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 2. Matsunan falo
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 3. Wuta mai dauke wuta
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 4. Mai daga kafa
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 5. Bridge presses
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 6. Matattu masu kafa ɗaya
• Kafin ka fara
  
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• 7. Komawa wajen motsa jiki
• Don yin wannan:
• Tukwici:
• Tsokoki sunyi aiki:
• Varietyara nau'ikan zuwa aikinku

Za a iya haifar da butt ta hanyar abubuwa da yawa na rayuwa, gami da ayyuka marasa ƙarfi ko ayyukan da ke buƙatar ka zauna na dogon lokaci. Yayin da kuka tsufa, gindin ku na iya yin kyau kuma ya rasa sifa saboda ƙananan kitse a cikin gindi.

Kuna iya fatan duka biyun su samu sifa kuma su ƙara wa mai ƙaunarku tsari, ba wai don inganta ƙirarku kawai ba, har ma don inganta lafiyar ku gaba ɗaya. A zahiri, ƙarfin tsokoki mai ƙarfi na iya taimaka maka haɓaka matsayi mafi kyau, haɓaka motsi, da guje wa rauni.

Kuna iya haɓaka aikin wasan ku.

Yanayin da ke haifar da butt mai lebur

Dormant butt syndrome wani yanayi ne da ke faruwa yayin da tsokoki na jikinku suka yi rauni kuma ƙwanƙwan hancinku ya yi matsi. Wannan yana nufin basa aiki kamar yadda yakamata.

Sau da yawa wannan yakan faru ne daga zama na dogon lokaci, barci a cikin matsayin tayi, da maimaita ayyukan. Rashin motsa jiki na iya taimakawa ga rashin bacci mai dorewa.

Wannan yana sanya matsi da wuce gona da iri akan sauran sassan jikinku. Zai iya haifar da ciwo a bayanka, kwatangwalo, da gwiwowi, musamman lokacin da kake motsa jiki. Wannan yanayin na iya haifar da raunin hanji da gwiwa.

Motsa jiki da ke aiki da tsokoki

Akwai darussan motsa jiki da yawa waɗanda zaku iya yi don samun ƙarin zagaye, mara nauyi. Kasance mai dacewa da aikin motsa jiki domin ganin sakamako. Ba da 'yanci don gyara waɗannan darussan kuma yi kowane bambancin da zai dace da bukatunku.

Fara a hankali kuma sannu a hankali haɓaka ƙarfin da tsawon lokacin aikinku don guje wa rauni. Anan akwai wasu motsa jiki don farawa.

1. squats

Don yin wannan:

1. Tsaya da ƙafarka nesa nesa tare da yatsun kafa kaɗan juya zuwa gefe.
2. Tanƙwara gwiwoyinku don sauke kwankwaso baya kamar kuna zaune a kan kujera.
3. Backaga baya zuwa tsaye kuma shiga tsokoki a cikin babban matsayi.
4. Ci gaba da wannan motsi na minti daya.
5. Sannan riƙe matsugunin matsuguni da bugun jini sama da ƙasa na dakika 20.
6. Bayan wannan, riƙe matsayin tsugunne na dakika 20.
7. Maimaita wannan jeren har sau 3.

Tukwici:

• Kallo kai tsaye.
• Rike kirjin ka da kashin ka a madaidaiciya.
• Latsa gwiwoyinku zuwa gefe lokacin da kuka sauka ƙasa.
• Sa ƙafafunku ƙasa a ƙasa kuma latsa cikin dugaduganku.
• Theara wahala ta riƙe nauyi.
• tsokoki na gluteal
• kwatangwalo
• yan hudu
• ƙwanƙwasa

Tsokoki sunyi aiki:

2. Matsunan falo

Don yin wannan:

1. Shiga cikin babban matsayin lunge da ƙafarka ta dama gaba da ƙafarka ta hagu baya.
2. Ka ɗaga diddigen baya a duk lokacin aikin.
3. A hankali ka miƙe ƙafarka ta dama don zuwa tsaye.
4. Haɗa tsokoki a saman.
5. Yi amfani da tsokoki na ƙwanƙwasa don saukar da baya cikin matsayi na abincin.
6. Ci gaba da wannan motsi na minti daya.
7. To, zauna a cikin matsayin sanyin gwiwa da bugun jini sama da ƙasa na dakika 15.
8. Yi maimaita akasin haka.

Tukwici:

• Rike kirjin ka.
• Latsa cikin diddigen ƙafarku ta gaba.
• Tabbatar gwiwa gwiwa ba ta wuce ƙafarka ba.
• Mayar da hankali akan ƙafarka ta gaba gabaɗaya yayin aikin.
• Kada ku bari gwiwoyinku na baya su taɓa ƙasa a cikin matsayin abincin hanji.
• Yi amfani da dumbbells don ƙara ƙarfin.
• abdominals
• tsokoki na gluteal
• yan hudu
• ƙwanƙwasa

Tsokoki sunyi aiki:

3. Wuta mai dauke wuta

Don yin wannan:

1. Shigo cikin tebur.
2. Ci gaba da kasancewa cikin jikinka da kyau yayin da kake ɗaga ƙafarka ta dama a kusurwa 90-tazara daga jiki.
3. Ci gaba da durƙusa gwiwa yayin motsi.
4. Sannu a hankali sauke shi ƙasa zuwa wurin farawa, kiyaye gwiwa daga taɓa bene.
5. Yi saiti 1 zuwa 3 na maimaita 10 zuwa 18 a kowane bangare.

Tukwici:

• Latsa daidai cikin hannayenku da gwiwoyinku.
• Bada izinin jikinka ya zama tsit saboda ya zama keɓantaccen motsi.
• Ci gaba da gangar jikinka da kwankwasonka daidai.
• Ka ɗan lanƙwasa a gwiwar hannu.
• Don ƙara wahala, miƙa ƙafarka a miƙe yayin da aka ɗaga shi.
• abdominals
• tsokoki na gluteal
• tsokoki na baya
• ƙwanƙwasa

Tsokoki sunyi aiki:

4. Mai daga kafa

Don yin wannan:

1. Shiga cikin tebur ko matsayi na katako.
2. Miƙa ƙafarka ta dama a tsaye kaɗan kuma nuna yatsun kafa.
3. Asa ƙafarku ƙasa don ta kusan taɓa ƙasa sannan kuma daga shi sama.
4. Ci gaba da wannan motsi na minti daya.
5. Sannan kayi dayan bangaren.

Tukwici:

• Daidaita nauyi daidai tsakanin hannayenka da ƙafarka.
• Kiyaye sauran jikinki yayin da kake motsa kafarka.
• Weara nauyin idon sawun don ƙara wahala.
• Haɗu da jin daɗinku yayin ɗaga ƙafarku.
• abdominals
• tsokoki na gluteal
• yan hudu
• tsokoki na baya

Tsokoki sunyi aiki:

5. Bridge presses

Don yin wannan:

1. Kwanta a bayan ka gwiwa tare da durkusa gwiwan ka da hannayen ka a gefen jikin ka, tafin hannu na kallon kasa.
2. Sannu a hankali ɗaga ƙashin ƙafarku sama kuma kuyi kwalliyarku a sama.
3. Sannan dagawa saman yatsun kafa.
4. Kawo dugaduganku zuwa ƙasa.
5. Hankali kasan duwawarku ta baya.
6. Ci gaba da wannan motsi na minti daya.
7. Sannan ki rike kwankwasonki a sama ki hada guiwowin ku waje daya.
8. Yi haka na dakika 15.
9. Ku dawo zuwa tsakiya kuma ku sake dawowa ƙasa.

Tukwici:

• Rike wuyanku daidai da kashin baya.
• Tsaya ƙafafunku a ƙasa don yin sauƙi.
• Motsa jikinka sama da ƙasa a hankali kuma tare da sarrafawa.
• abdominals
• tsokoki na gluteal
• ƙwanƙwasa
• kashin baya

Tsokoki sunyi aiki:

6. Matattu masu kafa ɗaya

Kafin ka fara

• Wannan motsa jiki ne mai ci gaba, don haka yi amfani da hukuncin ku game da ko ya dace da ku.
• Yin kyakkyawan tsari yana da mahimmanci wajen rage rauni da kuma tabbatar da amfanin jikin ku daga aikin.
• Tabbatar da tuntuɓi mai ba ku kiwon lafiya kafin fara kowane sabon shirin motsa jiki.

Don yin wannan:

1. Riƙe dumbbell a kowane hannu kuma ka tsaya a ƙafarka ta dama.
2. Sannu a hankali lanƙwasa a ƙashin ƙugu ka ɗaga ƙafarka ta hagu a bayanka.
3. Asa nauyi har sai jikinku ya yi daidai da bene.
4. Yi amfani da kafarka mai goyan baya don komawa tsaye.
5. Matsi abubuwan da kake yi na haushi da kwankwaso kamar yadda kake zuwa.
6. Ci gaba da wannan motsi na minti daya.
7. Sa'an nan kuma yi shi a gefen kishiyar.

Tukwici:

• Rike kirjin ka kuma kafadun ka baya.
• Kafa kafarka ta tsaye kaɗan lanƙwara.
• Yi wannan aikin ba tare da nauyi ba don sauƙaƙa shi.
• Kafa kafarka ta lankwashe duka lokacin don sauƙaƙa.
• tsokoki na gluteal
• adductor magnus
• kwatangwalo
• ƙwanƙwasa

Tsokoki sunyi aiki:

7. Komawa wajen motsa jiki

Don yin wannan:

1. Kwanta a gefen dama tare da hannayenka biyu a ƙasa don tallafi kuma an faɗaɗa ƙafafu biyu kuma an sa su a saman juna.
2. Sannu a hankali ka daga ƙafarka ta hagu zuwa sama kamar yadda zai tafi, kana ɗan tsayawa a saman.
3. Tare da sarrafawa, saukar da shi ƙasa ƙasa.
4. Kafin ya taba ƙasan kafa, sake ɗaga shi.
5. Ci gaba da wannan motsi na minti daya.
6. Bayan haka, tare da ɗaga ƙafarka, yi canje-canje kamar ƙananan da'ira a kowane ɓangaren, bugun jini sama da ƙasa, da bugun jini gaba da baya.
7. Yi kowane bambanci don 30 seconds.
8. Sannan ka daga kafarka ta hagu kadan ka dan lankwasa gwiwa ka shigo da shi zuwa ga kirjin ka ka sake juya shi baya.
9. Yi haka na dakika 30.

10. Maimaita jerin a gefen kishiyar.

Tukwici:

• Rike kwatangwalo a dunkule don haka ba za ku kawo nauyinku gaba ko baya ba.
• Shiga cikin tsokoki yayin motsa jiki.
• Rike kirjin ki a bude.
• Nuna yatsun kafa.
• abdominals
• tsokoki na hanji
• tsokoki na gluteal
• cinyoyi

Tsokoki sunyi aiki:

Varietyara nau'ikan zuwa aikinku

Akwai ƙarin dalilai don ƙara fasali ga butt ɗinku fiye da masu ban sha'awa. Yana da mahimmanci a kula da lafiyayyen jiki wanda zai iya inganta yawan motsinku, sassauƙa, da ƙarfi.

Gwada ƙara hawa mai tsayi, hawa hawa, ko yin tsere zuwa aikin motsa jiki don ƙara bayyana maɓallinku da kuma gina aikin motsa zuciyarku.

Horar da tsokoki yana ɗaukar lokaci. Burin ci gaba maimakon sakamako mai ƙarfi ko mara gaskiya. Kasance mai daidaituwa da haƙuri kuma ku tuna don haɗawa da ingantaccen abinci a matsayin ɓangare na shirinku.