Mafi Kyawun Zaɓuɓɓuka Don Pressafa Jarida

Wadatacce

• Legarfin kafa
• Menene matattarar kafa suke yi?
• 1. Matse kafa ta amfani da makada na juriya
• Resistance band kafar latsawa, kwanciya kasa
• Ci gaba juriya band kafar latsa
• 2. squats
• Ci gaban squats
• Sumo squats
• Raba wuraren zama
• 3. Huhu
• Ci gaban huhu
• 4. Tsalle tsalle
• 5. Motsa jiki na gada
• Babban gada
• Takeaway

Legarfin kafa

Ko kuna amfani da ƙafafunku don yin gudun fanfalaki ko don samun wasiku, samun ƙafafu masu ƙarfi yana da mahimmanci.

Matsalar kafa, wani nau'in motsa jiki na motsa jiki na horo, hanya ce mai kyau don karfafa ƙafafunku. Ana yin ta ta hanyar tura ƙafafunku zuwa nauyi akan injin matse kafa.

Kamar kowane atisayen horo na ƙarfi, matse ƙafa yana gina tsoka, rage haɗarin rauni, da kuma magance asarar tsoka da ta shafi shekaru. Wannan yana da mahimmanci ga ayyukan yau da kullun kamar tashi daga gado da siyayya don kayan masarufi.

Koyaya, ba kwa buƙatar inji mai tsada ko membobin gidan motsa jiki don yin aiki da ƙafafunku. Tare da waɗannan motsa jiki marasa inji, zaka iya ƙarfafa ƙafafunka a cikin jin daɗin gidanka.

Menene matattarar kafa suke yi?

Ana yin matse ƙafa a cikin wurin zama. Legsafafunku akai-akai suna matsawa kan nauyi, wanda za'a iya daidaita shi gwargwadon yanayin lafiyar ku. Wannan yana sa ido ga 'yan quads, glutes, hamstrings, hamps, and calves.

Matsayin zama na matse ƙafa yana taimakawa kiyaye jikinka na sama da gangar jiki har yanzu. Hakanan yana buƙatar ƙarancin daidaituwa don ɗaga nauyi, bisa ga binciken 2016.

Akwai hanyoyi da yawa don amfani da na'urar buga ƙafa. Yawancin waɗannan suna dogara ne akan waɗannan darussan guda biyar:

1. Matse kafa ta amfani da makada na juriya

Bandungiyar juriya na iya maye gurbin nauyin injin latsa ƙafa. Matsi na ƙafa tare da maƙogwaron juriya suna aiki da tsokoki iri ɗaya kamar na matse ƙafa a kan inji. Bandungiyoyin adawa suna šaukuwa da ƙarami, saboda haka suna da sauƙin amfani a cikin saituna iri-iri.

Kayan aiki da ake bukata: Istanceungiyar adawa da tabarma ko kujera

Tsokoki sunyi aiki: Quads, hamst, glutes, maruƙa

Resistance band kafar latsawa, kwanciya kasa

Wannan sigar tana sanya ku yin aiki da nauyi, kamar matsi na ƙafa akan inji.

1. Kwanta kan tabarma ka fuskance ta. Aga ƙafafunku daga tabarma. Tanƙwara gwiwoyinku, ƙirƙirar kusurwa 90-digiri. Lankwasa ƙafafunku, kuna nuna yatsunku zuwa rufi.
2. Nada band a kusa da ƙafafun ku kuma riƙe ƙarshen. Kafa kafafunku gefe da gefe.
3. Latsa ƙafafunku kan sandunan har sai ƙafafunku sun miƙe.
4. Tanƙwara gwiwoyinka don komawa zuwa kusurwa 90-digiri.
5. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

Idan bayanku na bukatar hutu, kuna iya yin matse kafa a kujera.

1. Zama yayi kan kujera. Matsi zuciyar ku kuma kuyi ta baya-baya.
2. Ara ƙafa a ƙafafunku duka biyu kuma riƙe ƙarshen a saman cinyar ku.
3. Latsa ƙafafunku a kan band ɗin har sai ƙafafunku sun miƙe.
4. Tanƙwara gwiwoyinka don komawa matsayin farawa.
5. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

Ci gaba juriya band kafar latsa

Don resistanceara juriya, yi amfani da gajeren gajere ko kauri.

2. squats

Atsungiyoyin motsa jiki suna kwaikwayon motsi na matse kafa. An gama su a tsaye, don haka ƙananan bayanku suna ɗaukar ƙananan matsa lamba. Idan kuna da ciwon baya ko rauni, squats na iya zama madaidaicin matsin lamba.

Ana buƙatar kayan aiki: Babu

Tsokoki sunyi aiki: Quads, glutes, ƙugu

1. Tsaya tare da ƙafafunku faɗin faɗin hip. Shuka dugaduganku a cikin ƙasa ku fuskanci yatsunku na gaba.
2. Don daidaitawa, miƙa hannunka kai tsaye ko haɗa hannayenka tare.
3. Aika duwawarku a baya. Lankwasa guiwowin ka kasa gindin ka. Rike duwawun ka a tsaye kuma kirjin ka ya dago.
4. Sauke kanka har sai cinyoyinku su yi layi daya da bene. Riƙe gwiwoyinku a kan idon sawunku.
5. Turawa ta dugadugan ka ka tsaya.
6. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

Ci gaban squats

Yayin da kake samun karfi, gwada kokarin rike dumbbell ko kettlebell yayin yin squats.

Sumo squats

Kuna iya sa shi wahala ta yin sumo squats. Matsayi mai fadi game da wannan bambance-bambancen yana nufin tsokoki na cinyar ku.

1. Tsaya tare da ƙafafunka da ke da faɗi kaɗan fiye da faɗin kwatangwalo.
2. Fuskanci yatsun kafa a kusurwa, nesa da jikinka. Shuka dugaduganku a cikin bene.
3. Raba hannuwanku wuri ɗaya ko riƙe nauyi.
4. Matsa duwawarku baya, tanƙwara gwiwoyinku, da rage gindi. Shagaltar da ɓacin ranka don kiyaye bayanka madaidaiciya da kirji a tsaye.
5. Sauke kanka har sai cinyoyinku su yi layi daya da bene. Riƙe gwiwoyinku a kan idon sawunku.
6. Latsa cikin dugaduganku don tsayawa.
7. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

Raba wuraren zama

Don ƙalubalanci ƙafa ɗaya a lokaci guda, yi rarrabuwa. Wannan sigar ta mai da hankali kan quads da glutes.

1. Mataki kafa daya gaba da kafa daya baya. Canza mafi yawan nauyinku zuwa ƙafafun gaba. Tada dunduniyar ƙafarku ta baya.
2. Fuskanci yatsunku gaba. Raba hannuwanku wuri guda.
3. Lanƙwasa gwiwoyinku kuma ku rage kwatangwalo, ku riƙe su cikin layi tare da kafaɗunku.
4. Sauka da kanka har sai gwiwa ta baya ta kasance sama da bene.
5. Matsi abubuwan farin cikin ku kuma komawa matsayin farawa.
6. Fara tare da saiti ɗaya na 8 zuwa 12 reps. Maimaita tare da sauran kafa.

3. Huhu

Huhu, kamar squats, shiga cikin tsokar ƙafarku ba tare da ƙara matsa lamba a bayanku ba. Aikin ci gaba yana aiki quads da glutes.

Nunin abincin ya bambanta da tsugunne tsugune. Lunaukar abinci yana ɗaukar ƙafafu biyu a lokaci guda, yayin da tsaka-tsalle ke amfani da ɗayan lokaci ɗaya.

Kayan aiki da ake bukata: Babu

Tsoka tayi aiki: Quads, glutes, ƙashin hamst

1. Tsaya tare da ƙafafunku faɗin faɗin hip.
2. Mataki ƙafa ɗaya gaba ka sauke kwankwasonka, lanƙwasa gwiwoyinku zuwa kusurwa 90.
3. Rage kanka har sai cinyar gabanka tayi layi daya da bene. Rike gwiwoyinka na gaba a kan idon sawunka.
4. Tura cikin ƙafarka ta gaba don komawa matsayin farawa.
5. Fara tare da saiti ɗaya na 8 zuwa 12 reps. Maimaita tare da sauran kafa.

Ci gaban huhu

Don ƙara wahala, yi huhun huhu tare da dumbbells. Riƙe ɗaya a kowane hannu kuma rataye hannayenku a gefenku. Hakanan zaka iya riƙe su a gaban kafadunku.

4. Tsalle tsalle

Tsalle-tsalle mai tsayi, ko tsallen kwado, tsayi ƙarfin kafa ta hanyar abubuwan fashewa. Wannan motsi yana haɗuwa da kumburi da cikakken ƙarfin ƙananan jikinku, yana mai da shi babban kafar buga madadin.

Idan kuna da ciwon haɗin gwiwa, yi tsalle da tsalle tare da kulawa. -Arfin tasirin mai tasiri na iya cutar da gidajen ku.

Ana buƙatar kayan aiki: Babu

Tsokoki sunyi aiki: Quads, hamst, glutes, maruƙa

1. Tsaya tare da ƙafafunku kafada-fadi baya.
2. Noma cikin tsugunne ta hanyar lankwasa gwiwoyinku tare da tura duwawarku baya. Wingaga hannunka a baya.
3. Sanya hannayenka gaba kuma tura ƙafafunku cikin ƙasa. Fashe gaba.
4. Sauka a ƙafafunku. Lankwasa kwatangwalo, gwiwoyi, da idon sawu don sha karfin.
5. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

5. Motsa jiki na gada

Gadar tana daidaitawa kuma tana ƙarfafa zuciyar ku. Hakanan yana aiki gindi da cinya, yana bayar da irin wannan fa'idodi ga matse ƙafa a kan inji.

Ana buƙatar kayan aiki: Mat

Tsoka tayi aiki: Quads, glutes, hamstrings, kwatangwalo

1. Kwanta a bayan ka. Lanƙwasa gwiwoyinku kuma dasa ƙafafunku a ƙasa, a ƙarƙashin gwiwoyinku. Hakanan zaka iya sanya ƙafafunka akan ƙwallon motsa jiki ko benci.
2. Sanya hannayenka a gefen ka, tafin kasa.
3. Enarfafa gwatso da gindi.
4. Iseara duwawarku, ƙirƙirar madaidaiciya layi daga gwiwoyinku zuwa kafadu. Dakata, sa'annan ka sauke kwatangwalo.
5. Fara tare da saiti ɗaya na 8 zuwa 12 reps.

Babban gada

Idan gada ta asali tana da sauki sosai, riƙe bandin juriya ko ƙyallen kwankwaso.

Takeaway

Wadannan wasannin motsa jiki zasu karfafa kasan jikinka ba tare da inji ba. Suna yin tsokoki da yawa a lokaci guda, suna shirya jikinku don yin ayyukan yau da kullun da sauran motsa jiki.

Duk da yake hanyoyin maye gurbin kafa ba sa amfani da inji, aminci har yanzu yana da mahimmanci. Idan kun kasance sababbi ga ƙarfin horo, yi magana da likitanku da farko. Fara tare da nauyi mai nauyi da ƙananan reps.

Koyaushe dumama kafin motsa jiki. Wannan zai hana rauni kuma ya ba da iskar oxygen zuwa ga tsokoki. Don samun ƙarfin ƙarfin jiki, yi aiki da ƙungiyar tsoka daban-daban kowace rana.