Yadda zaka Inganta karfin riko

Wadatacce

• Darasi mafi kyau don inganta ƙarfin riko
• Tawul wring
• Yadda ake yi:
• Kulle hannu
• Yadda ake yi:
• Matattu rataye
• Yadda ake yi:
• Kayan manomi
• Yadda ake yi:
• Tsunkule riko canja wuri
• Yadda ake yi:
• Farantin roba
• Yadda ake yi:
• Ta yaya kuke auna ƙarfin riko?
• Menene matsakaicin ƙarfin riko ga maza da mata?
• Me yasa ƙarfin riko yake da mahimmanci?
• Maɓallin kewayawa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Inganta ƙarfin riko yana da mahimmanci kamar ƙarfafa manyan ƙungiyoyin tsoka kamar biceps da glutes.

Riparfin riko shi ne yadda tabbaci da amintacce za ku iya riƙe abubuwa, da kuma yadda abubuwan da za ku iya riƙewa suke da nauyi.

Bari mu shiga cikin manyan atisaye don inganta ƙarfin riko, yadda za a auna shi, da abin da kimiyya ke faɗi game da dalilin da ya sa yake da mahimmanci.

Darasi mafi kyau don inganta ƙarfin riko

Akwai manyan nau'ikan nau'ikan riƙe ƙarfi guda uku da zaku iya haɓaka:

• Murkushe: Wannan yana nufin yadda ƙarfin damtse yake amfani da yatsun hannu da tafin hannunka.
• Tallafi: Tallafi yana nufin tsawon lokacin da zaka iya riƙe abu ko rataya daga wani abu.
• Tsunkule: Wannan yana nufin yadda da ƙarfi za ku iya tsunkule wani abu tsakanin yatsunku da babban yatsa.

Tawul wring

• Nau'in riko: murkushe
• Kayan aikin da ake bukata: tawul, ruwa

Yadda ake yi:

1. Gudun tawul a ƙarƙashin ruwa har sai ya jike.
2. Riƙe kowane ƙarshen tawul ɗin don ya zama kwance a gabanka.
3. Riƙe ƙarshen kuma motsa kowane hannu a cikin kwatance don ku fara murɗa ruwa daga tawul.
4. Shafa tawul har sai ba ku sami ƙarin ruwa daga gare shi ba.
5. Sake tawul ɗin sake sake matsar da hannayenku a ɗaya gefen don kuyi aiki iri biyu na murƙushe riko.
6. Maimaita matakai 1 zuwa 5 a kalla sau 3.

Kulle hannu

• Nau'in riko: murkushe
• Kayan aikin da ake bukata: stresswallon damuwa ko kwallon tanis, mai kamawa

Yadda ake yi:

1. Sanya tanis ko kwallon damuwa a tafin hannunka.
2. Matsi ƙwallan ta amfani da yatsunku amma ba babban yatsa ba.
3. Kwanciya kamar yadda zaka iya, sannan ka saki riko.
4. Maimaita wannan kusan sau 50-100 a rana don ganin sanannen sakamako.

Matattu rataye

• Nau'in riko: tallafi
• Kayan aikin da ake bukata: jan-sando ko wani abu mai ƙarfi a kwance wanda zai iya ɗaukar nauyinku

Yadda ake yi:

1. Auke kan sandar jawo-tafin da tafin hannu da yatsun hannu a gaba kan sandar (riko sau biyu).
2. Aga kanka (ko ɗaga ƙafafunka) don ka rataye daga sandar tare da hannunka cikakke madaidaiciya.
3. Riƙe har tsawon lokacin da za ku iya. Farawa tare da daƙiƙa 10 idan kun kasance cikakken mai farawa kuma ƙara lokacinku ta ƙaruwa 10-dakika har zuwa dakika 60 yayin da kuka sami kwanciyar hankali da aikin.
4. Da zarar kun sami kwanciyar hankali rike wannan, ku kalubalanci kanku ta lankwasa hannuwanku zuwa kusurwa 90-digiri ku riƙe har zuwa minti 2.

Kayan manomi

• Nau'in riko: tallafi
• Kayan aikin da ake bukata: dumbbells (fam 20-50 ya dogara da matakin kwanciyar hankalin ku)

Yadda ake yi:

1. Riƙe dumbbell a ɓangarorin biyu na jikinka da kowane hannu, tare da tafin hannu a fuskantar zuwa jikinka.
2. Ganin gaba kai tsaye da kiyaye tsaye, yi tafiya kusan ƙafa 50 zuwa 100 a hanya ɗaya.
3. Koma baya ka koma inda ka fara.
4. Maimaita sau 3.

Tsunkule riko canja wuri

• Nau'in riko: tsunkule
• Kayan aikin da ake bukata: Faranti masu nauyi 2 (aƙalla fam 10 kowannensu)

Yadda ake yi:

1. Tsaya madaidaiciya ka riƙe ɗayan faranti masu nauyi a hannunka, matse gefen da yatsun hannunka da babban yatsa.
2. Matsar da farantin nauyin a gaban kirjinku, yana riƙe rikon tsunkule.
3. Auki farantin nauyi tare da ɗayan hannunku ta amfani da madaidaiciyar riko kuma cire ɗayan hannun daga gare ta, canja wurin daga wannan hannun zuwa wancan.
4. Asa hannu tare da farantin nauyin ƙasa zuwa gefen ku.
5. Iseaga hannunka tare da farantin nauyin a baya har zuwa kirjin ka sannan ka mayar da farantin nauyin zuwa ɗaya hannun tare da riƙe tsunkule ɗaya.
6. Maimaita wannan canzawar sau 10, sau 3 a rana, don ganin sakamako.

Farantin roba

• Nau'in riko: tsunkule
• Kayan aikin da ake bukata: Faranti masu nauyi 2 (aƙalla fam 10 kowannensu)

Yadda ake yi:

1. Sanya faranti masu nauyi biyu a ƙasa. Samun benci da aka ɗaga ko farfajiyar ƙasa.
2. Jingina ka riƙe faranti tare da hannunka na dama tsakanin yatsun hannunka da babban yatsanka, don yatsunsu su kasance a gefe ɗaya kuma babban yatsanka a ɗaya.
3. Tsaya baya ka riƙe faranti a hannunka na sakan 5.
4. Lowerasa farantin ƙasa zuwa benen da aka ɗaga ko farfajiyar, sannan sake daga su sama bayan secondsan daƙiƙoƙi.
5. Maimaita sau 5 zuwa 10, aƙalla sau 3 a rana, don fara ganin sakamako.

Ta yaya kuke auna ƙarfin riko?

Akwai hanyoyi daban-daban da aka yarda dasu na auna karfin riko:

• Mizanin ƙarfin hannu Riƙe maɓallin motsi sama tare da hannunka a kusurwar digiri 90, sa'annan ka matsi tsarin auna ƙarfi kamar yadda zaka iya. Kalli wannan bidiyon don zanga-zanga.
• Girman nauyi: Tura ƙasa a sikelin da hannu ɗaya gwargwadon yadda za ka iya, tare da diddigen hannunka a saman ma'aunin kuma yatsun hannunka a zagaye zuwa ƙasan. Kalli wannan bidiyon don zanga-zanga.

• handmrip ƙarfin motsi
• sikelin nauyi

Menene matsakaicin ƙarfin riko ga maza da mata?

Wani ɗan ƙasar Australiya ya lura da lambobi masu ƙarfi na ƙarfi na ƙarfi don maza da mata a cikin ƙungiyoyin shekaru daban-daban:

Gwada gwada hannayenka duka biyu don ka ga bambanci tsakanin hannunka mai rinjaye da wanda ba rinjaye ba.

Riparfin ƙarfin ƙarfin ku na iya bambanta dangane da:

• matakin kuzarin ku
• nawa ka yi amfani da hannunka a cikin yini
• cikakkiyar lafiyar ku (ko kuna cikin koshin lafiya)
• ko kuna da yanayin da zai iya shafar ƙarfin ku

Me yasa ƙarfin riko yake da mahimmanci?

Garfin riko yana da amfani don ayyuka daban-daban na yau da kullun, gami da:

• dauke da buhunan kayan abinci
• dagawa da dauke yara
• dagawa da daukar kwandunan wanki da kayan sawa
• shoveling datti ko dusar ƙanƙara
• hawa dutse ko bango
• bugawa jemage a ƙwallan ƙwallon ƙafa ko softball
• lilo raket a cikin tanis
• lilo kulob a golf
• motsi da amfani da sanda a cikin hockey
• kokawa ko fada da abokin hamayya a cikin ayyukan wasan kare kai
• Samun hanyar tsaka mai wuya, wanda ke buƙatar hawa da jan kanku
• daga nauyi masu nauyi, musamman wajen daga wutar lantarki
• amfani da hannuwanku a cikin aikin CrossFit

Nazarin 2011 ya gano cewa ƙarfin ƙarfi shine ɗayan mahimman hasashe na ƙarfin ƙarfin tsoka da jimiri.

Nazarin na 2018 ya nuna cewa karfin riko ya kasance mai hangen nesa na aiki da hankali a cikin mutanen da ke cikin yawan jama'a da kuma waɗanda aka bincikar su da cutar taɓin hankali.

Maɓallin kewayawa

Rikon riko wani muhimmin bangare ne na karfin ku gaba daya kuma zai iya taimakawa kiyaye lafiyar jikinku da hankalinku.

Gwada waɗannan darussan kuma ƙara wasu daga cikinku, don mahimmin tsari wanda ya dace wanda zai iya inganta lafiyar ku.