Waɗanne cleswayoyi ne huda ke aiki?

Wadatacce

• Hoton tsokoki sunyi aiki yayin cin abinci
• Yadda ake cin abinci
• Yadda ake aiki da tsokoki daban-daban tare da bambancin abinci
• Tafiya lunge
• Falo tare da juyawar jiki
• Gefe ko lunge na gefe
• Yadda zaka hada huhu cikin aikinka
• Shin za ku iya amfani da huhu don hango ƙwayoyinku?
• Yaya kwatankwacin kwatancen kwatankwacin squats?
• Takeaway

Nunin abincin motsa jiki ne na juriya wanda za'a iya amfani dashi don taimakawa ƙarfafa ƙananan jikinku, gami da:

• yan hudu
• ƙwanƙwasa
• murna
• 'yan maruƙa

Lokacin da aka gudanar da shi daga kusurwa daban-daban, huhu kuma motsi ne mai aiki. Movementsawainiyar aiki na iya taimaka muku aiki da tsokoki ta hanyoyin da za su amfani motsin yau da kullun da kuke yi a wajen motsa jiki. Misali, huhun gefen gefe yana taimakawa karfafa tsokoki da jikinka yake amfani dasu don motsawa da canza alkibla.

Hakanan huhu zai iya taimakawa shirya tsokoki don shiga motsa jiki da wasanni waɗanda ke buƙatar motsi huhu kamar wasan tennis, yoga, da kwando.

Karanta don ƙarin koyo game da fa'idodi da huhu da yadda zaka sa su cikin aikin ka na yau da kullun.

Hoton tsokoki sunyi aiki yayin cin abinci

Yadda ake cin abinci

Babban abincin dare yana aiki da quads, glutes, da hamstrings. Don yin abincin rana daidai:

1. Fara da tsayi tsaye.
2. Yi gaba tare da ƙafa ɗaya har sai ƙafarku ta kai kusurwa 90-digiri. Gwiwar bayan ka ya kamata ya kasance a layi ɗaya da ƙasa kuma gwiwa na gaba ba zai wuce yatsun ka ba.
3. Aga kafarka na huhu na gaba don komawa matsayin farawa.
4. Yi maimaita sau 10 zuwa 12 a kafa daya, ko kashe tsakanin kafafu har sai kun gama sau 10 zuwa 12 a kowace kafa.

Yadda ake aiki da tsokoki daban-daban tare da bambancin abinci

Ta hanyar yin bambancin hanji, zaku iya kunna tsokoki daban-daban. Misali, maimakon yin huhu gaba, zaku iya yin lunge zuwa gefe.

Hannun gefe, wanda aka fi sani da huhu na gefe, na iya taimaka maka haɓaka sassauƙa da ƙarfafa ƙwayoyin cinya. Hakanan zaka iya yin abincin hanji don kiyaye motsin jikinka da taimakawa ɗaga bugun zuciyar ka. Dingara karkatar da jijiyoyi zuwa huhun huhu yana aiki da tsokoki na ciki.

Tafiya lunge

Gudun tafiya yana aiki da tsokoki iri ɗaya kamar abincin yau da kullun, amma yana iya taimakawa haɓaka ƙwan zuciyar ku daga ƙarin motsi. Don yin abincin rana:

1. Farawa ta hanyar yin abincin rana tare da ƙafarka na dama na huɗa gaba.
2. Maimakon komawa matsayin tsaye, fara zub da gaba tare da kafarka ta hagu don haka yanzu yana cikin matsayin abinci. Legafarku ta dama ya kamata ya kasance a matsayi don daidaita ku.
3. Ci gaba da wannan motsi na "tafiya" yayin da kake ci gaba da haɗi gaba, sauya kafafu, don sau 10 zuwa 12 a kowace kafa.

Falo tare da juyawar jiki

Abincin dare tare da juyawar gangar jiki yana ba ku ƙarin fa'idar yin aiki da mahaifanku ban da gulma da quads. Don yin abincin rana tare da karkatar da jiki:

1. Farawa ta hanyar yin abincin hanji na yau da kullun tare da ƙafafunku na dama yana ci gaba.
2. Bayan an huda ƙafarka ta dama a gaba kuma kana jin kwanciyar hankali, yi amfani da zuciyar ka ka karkatar da gangar jikinka ta dama. Riƙe na secondsan daƙiƙoƙi. Kar ka motsa ƙafafunka daga matsayin abincin hanji.
3. Karkatar da gangar jikinku zuwa tsakiyar. Koma baya ka tsaya da kafarka ta dama.
4. Canja ƙafa da lunge gaba tare da ƙafarka ta hagu, kuma, da zarar an daidaita, juya zuwa hagu wannan lokacin.
5. Yi huhu 10 tare da juyawa a kowane gefe.

Gefe ko lunge na gefe

Bugu da ƙari da yin aiki da gurnani, hamst, da quads, a gefe ko cin abincin hanji kuma yana aiki da tsokoki na cinya na ciki. Don yin abincin rana:

1. Fara tsayawa tsayi, ƙafa nesa da faɗin ƙugu.
2. Auki mataki mai faɗi zuwa hagu. Lanƙwasa gwiwoyinku na hagu yayin da kuke tura duwawarku a baya. Tsaya ƙafafun biyu a ƙasa a ko'ina cikin abincin.
3. Turawa da kafarka ta hagu don komawa tsaye.
4. Yi huhu 10 zuwa 12 a gefen hagu kafin sauyawa zuwa dama.

Yadda zaka hada huhu cikin aikinka

Idan kana neman inganta yanayin lafiyar jikin ka da karfafa kafafun ka, kayi la’akari da kara huhun ga aikin motsa jikin ka na mako 2 sau 3 a sati.

Idan kai sababbi ne ga motsa jiki, zaka iya farawa da yin huhu 10 zuwa 12 a kowace kafa lokaci guda. Idan burin ku shine ku rasa nauyi ko sautin jikin ku, yakamata ayi aikin huhu ban da motsa jiki na zuciya da sauran motsawar motsa jiki.

Gwada bugun zuciya ko horo na tazara mai ƙarfi 2 zuwa 3 sau ɗaya a mako, wasu ranaku masu sauyawa tare da ƙarfin horo, kamar huhu, a sauran ranakun.

Idan ba ku da tabbacin yadda za a kafa aikin motsa jiki, yi aiki tare da ƙwararren mai horar da kanku wanda zai iya tsara muku jadawalin ku bi.

Shin za ku iya amfani da huhu don hango ƙwayoyinku?

Wasu daga cikin fa'idodi na horarwa, ko ƙaddamar da yanki ɗaya kawai na jikinku tare da huhu, shine cewa zaku iya ganin ƙara haɓaka zuwa haɓakar tsoka ko sautin a wannan yankin.

Fursunoni shine cewa jikinka zai iya daidaitawa da sauri. Motsi ba zai ƙara zama mai ƙalubale ba bayan fewan makonni. Madadin haka, tsarin motsa jiki na yau da kullun na iya taimaka maka ka cimma burin ka.

Yaya kwatankwacin kwatancen kwatankwacin squats?

Hutun huhu da squats sune nau'ikan motsa jiki masu nauyin jiki wanda duka biyun ke hawan jini da tsokoki. Bambanci shine cewa ana yin lunge kafa ɗaya a lokaci guda, saboda haka kuna ƙarfafa kowace kafa daban-daban. Wannan yana nufin kuna yin harbi da karfin tsokoki. Wannan na iya taimakawa ko da rashin daidaituwa.

Hutun huhu ma ya fi sauƙi a bayan baya, don haka idan kun sami ƙarancin ciwon baya, la'akari da tsayawa kan huhun maimakon maimakon ƙarawa a cikin squats. A madadin, guji lanƙwasawa har zuwa cikin gidan ku.

Babu squats ko huhu da suka fi dacewa don yin sama. Dukansu kyawawan motsa jiki ne don shiga tsokoki a cikin ƙananan jikinku. Don kyakkyawan sakamako, yi la'akari da ƙara duka biyun aikinku.

Takeaway

Lunges na iya zama motsa jiki mai tasiri don taimakawa sautin da ƙarfafa ƙananan jikinku. Kula da yin huhu tare da tsari mai kyau. Yayin da kuke cin abinci, gwiwoyinku bai kamata ya wuce ƙafafunku ba. Kuma kada ku miƙa ƙafa da nisa ta kowace hanya lokacin da kuke yin abinci, ko dai.

Yin huhu daidai yana iya taimakawa rage haɗarin rauni.

Idan kana buƙatar taimako farawa da huhun huhu, tambayi ƙwararren mai horar da kai don kallon fom naka. Lokacin da kuka sami ci gaba sosai, zaku iya ɗaukar nauyin nauyi a kowane hannu yayin da kuke yin abincin dare don ƙarin ƙalubalen ƙarfafawa. Kawai tuna koyaushe bincika likitanka kafin fara sabon aikin motsa jiki.