Kwallan Magunguna 10 Na Motsawa Don Sautin Duk Wata Tsoka a Jikinku

Wadatacce

• Aikin minti 20
• 1. Masu hawa dutse
• 2. Tsugunne ta sama
• 3. Dawafi
• 4. Karkatar da Rasha
• 5. Side lunge
• 6. Turawa
• 7. Matattu da kafa ɗaya
• 8. Superman
• 9. Rinza
• 10. Kafan yatsa
• Layin kasa
• Misali na yau da kullun na minti 20
  

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.

Kuna buƙatar kunna ƙoshin lafiyar ku a gida? Kwallan magani na iya zama sabon babban abokinka.

A yau, manya ne, tsayayyun ƙwallo na roba waɗanda nauyinsu ya kai daga 2 zuwa fiye da fam 20, amma ana tunanin ƙwallan magunguna sun samo asali ne daga halittar Hippocrates dubunnan shekarun da suka gabata. An ce likitan ya cika fatar dabbobin da abubuwa masu nauyi kuma ya sa majinyatan sun yi amfani da su don murmurewa daga raunin da suka ji.

Kuma saboda yawanta, wannan tunanin ya kasance gwajin lokaci da ƙarfi. Kwallan magani na iya ƙalubalantar ƙarfinku, jimiri, da daidaitawa.

Sauran ƙari? Ba su da tsada kuma suna da sauƙin adanawa.

A ƙasa, mun warke motsawar ƙwallon magani 10 tabbatacce zai ƙalubalanci dukkan jikin ku.

Zabar madaidaiciyar kaya Ickauki ƙwallon magani mai nauyin nauyi don duk waɗannan darussan, musamman ma idan kai mafari ne. Fam hudu ko shida kyakkyawan farawa ne. Tsarin asali kamar wannan ko ɗaya tare da iyawa don sauƙin riko zaiyi aiki iri ɗaya.

Aikin minti 20

Yi dumi na mintina 10 ko makamancin haka kafin fara wannan motsa jiki - tafiya cikin sauri ko tafiya a wurin zai yi aiki daidai. Da zarar kun kasance kuna yin waɗannan motsawa na ɗan lokaci, fara amfani da ƙwallon magani mafi nauyi don ci gaba da ƙalubalantar ƙarfinku da juriya.

Haɗa aƙalla biyar daga motsa a ƙasa kuma sake zagayowar ta hanyar su na mintina 20 don ba-cikawa, tsarin jiki duka.

1. Masu hawa dutse

Kyakkyawan motsa jiki don samun jini yana gudana, masu hawa tsauni suna motsa jiki gabaɗaya ta ƙara wuya ta hanyar haɗa ƙwallon magani.

Kwatance:

1. Shiga cikin matsayi na katako tare da ƙwallon magani a ƙasan hannunka.
2. Tsayawa baya da wuyanka madaidaiciya, kaɗa gwiwa ta dama zuwa kirjinka. Mika shi kuma nan da nan ka tuka gwiwa ta hagu zuwa kirjinka. Tabbatar cewa zuciyar ku tana aiki ko'ina.
3. Ci gaba, tafiya cikin sauri kamar yadda zaku iya ba tare da daidaita yanayin ba, na dakika 30. Dakata na dakika 30. Maimaita sau biyu.

2. Tsugunne ta sama

Squungiyoyin sama da sama suna shafar zuciyar ku - musamman ƙashin bayanku - kuma suna ƙalubalantar zaman lafiyar ku fiye da daidaitattun baya. Hakanan kuna aiki da duwawunku na sama, kafadu, da makamai ta hanyar riƙe ƙwallon maganin sama da kanku. Matsayinku na motsi zai bambanta da wannan nau'in kujerun, don haka ku ba da kulawa ta musamman ga fom ɗinku.

Kwatance:

1. Tsaya tare da ƙafa da ɗan faɗi kaɗan fiye da faɗin kafada ɗaya, riƙe kwallon ƙwallan a madaidaiciya a kan kai a cikin duk motsin.
2. Tsugunnawa kasa: Fara lankwasa gwiwoyinku tare da tura duwawarku baya kamar zaku zauna a kujera. Dakatar lokacin da cinyoyinka suke layi daya da ƙasa kuma ka tabbata gwiwoyinku ba su durƙusa a ciki.
3. Turawa a cikin dugaduganku a kan hawan, yana ba da alamunku a matse a saman.
4. Yi nauyin 3 na 12 reps.

3. Dawafi

Mai dafa kafada, da'irori zasu kalubalance ka. Matsar a hankali kuma tare da sarrafawa don sanya motsi yayi tasiri.

1. Tsaya tare da ƙafa kafada-faɗi kusa, riƙe da ƙwallon maganin kai tsaye.
2. Cearfafa zuciyar ka kuma fara motsa hannunka da aka miƙa cikin aikin agogo, “zana” da'ira daga farko zuwa ƙarshe. Yi karkatar da zuciyarka don saukar da motsi, amma kiyaye ƙafafunka tsaye.
3. Maimaita juyi 8 zuwa 10 da ke tafiya zuwa shugabanci guda, sa'annan ka canza don yin wani 8 zuwa 10 a cikin hanyar da ba ta dace ba. Kammala 3 saiti.

4. Karkatar da Rasha

Menene motsa jiki ba tare da wani aiki na ab ba? Tabbatar cewa kuna karkatar da dukkanin jikin ku zuwa kowane gefe don fa'idodi mafi girma.

Kwatance:

1. Zauna tare da kafafunku a lankwashe a kusurwar digiri 45 a gabanka, ƙafafun taɓa ƙasa. Tare da mika hannaye, rike kwallon kwallan a gabanka.
2. Braarfafa zuciyar ka, ka karkatar da gangar jikin ka, ka kuma matsar da ƙwallar maganin zuwa gefen damanka har sai da kusan ta taɓa ƙasa.
3. Komawa zuwa tsakiya. Maimaita a gefen hagu.
4. Yi saiti 3 na jimlar reps 20, 10 a kowane gefe.

5. Side lunge

ta hanyar Gfycat

Yin motsi daga gefe zuwa gefe yana da mahimmanci kamar aiki gaba da baya, wanda shine dalilin da yasa cin abincin dare babban motsa jiki ne don haɗawa.

Kwatance:

1. Tsaya tare da ƙafa kafada-faɗi kafada ɗaya, riƙe da ƙwallon maganin a kirjinka.
2. Aauki babban mataki zuwa gefen dama naka. Lokacin da ƙafarka ta kai ƙasa, lanƙwasa gwiwa ɗinka na dama kuma ka zauna a ɗakarka a miƙeƙƙen kafa ɗaya. Ka miƙe ƙafarka ta hagu miƙe.
3. Turawa ta ƙafarka ta dama ka koma matsayin farawa.
4. Yi saiti 3 na reps 10 a kowane gefe.

6. Turawa

Kamar dai daidaitattun turawa ba ƙalubalen isa ba ne - jefa ƙwallon magani a cikin haɗuwa! Za ku sami zurfafawa a cikin kirjinku lokacin amfani da ƙwallon magani don wannan aikin. Kuma kamar koyaushe, a sauƙaƙe zaku iya juyawa wannan motsi ta hanyar sauka zuwa gwiwoyinku.

Kwatance:

1. Fara a matsayin turawa, amma maimakon hannunka na dama ya huta a ƙasa, sanya ƙwallon magani a ƙasan. Kuna iya kunna gwiwar hannu fiye da yadda zasu yi a cikin turawa na yau da kullun, amma tabbatar da cewa baya baya baya kuma wuyan ku ya zama tsaka tsaki.
2. Kammala turawa. Juya kwallon kwallon a hannun hagu ka maimaita.

7. Matattu da kafa ɗaya

ta hanyar Gfycat

Deadarawar ƙafa ɗaya tak ta ƙalubalanci kwanciyar hankalin ku yayin kuma ware ƙafa ɗaya lokaci ɗaya don taimakawa magance duk wani rashin daidaito da kuke da shi.

Kwatance:

1. Tsaya tare da ƙafafunku tare kuma an riƙe ƙwallon maganin a gabanka.
2. Tsayawa ƙafarka ta dama kaɗan lanƙwasa, lanƙwasa a kwankwasonka barin ƙoshinka ya faɗi a gaba, kuma miƙa ƙafarka ta hagu kai tsaye a bayanka. Tabbatar cewa bayanku a mike yake, cibiya tana da matsi, kwatangwalo murabba'i ne ga ƙasa, kuma wuya yana tsaka tsaki.
3. Lokacin da jikinka yake a layi ɗaya da ƙasa, komawa zuwa madaidaiciyar matsayi.
4. Yi saiti 3 na reps 10 a kowane gefe.

8. Superman

ta hanyar Gfycat

Yin niyya ga ƙashin bayanku da glute, wannan aikin yana da wahalar yaudara. Ara nauyin ƙwallon magani a jikinku yana tayar da ƙalubalen.

Kwatance:

1. Kwanciya a kan ciki tare da miƙa hannunka sama da ke riƙe ƙwallar magani kuma yatsun ka na yatsar zuwa bangon da ke bayan ka. Tabbatar cewa wuyan ku ya kasance tsaka tsaki a cikin wannan motsi.
2. Shiga cikin zuciyarka, yi amfani da duwawu da annushuwa don ɗaga sama da ƙafafunka daga ƙasa kamar yadda zaka iya.
3. Dakatar da dakika 1 a saman sannan ka dawo don farawa.
4. Yi 3 saiti na 10 reps.

9. Rinza

ta hanyar Gfycat

An yi amfani da shi don haɓaka ƙarfi da ƙarfi, maganganun ƙwallon ƙwallon ƙwallo aikin zuciya ne kuma - naushi ɗaya da biyu. Idan kuna da kwallar magani mafi nauyi, wannan shine aikin don amfani dashi.

Kwatance:

1. Tsaya tare da ƙafafunku kafada-faɗi kusa da kwallon ƙwallon kai tsaye a saman kai.
2. Tanƙwara a kwatangwalo kuma, riƙe hannayen ka, ka suri ƙwallar maganin cikin ƙasa kamar yadda zaka iya.
3. Ballauki ƙwallan magungunan kuma koma matsayin farawa.
4. Yi 3 saiti na 10 reps.

10. Kafan yatsa

ta hanyar Gfycat

Auke shi tare da ƙarin aikin ab, ɗaukar yatsan ya taɓa ƙira.

1. Kwanta a bayanka tare da miƙa hannuwa da ƙafafu, riƙe da ƙwallar magani a hannuwanku.
2. Shiga cikin zuciyar ka, ɗaga hannuwan ka da ƙafafunka madaidaiciya don haɗuwa sama da tsakiyar jikin ka, kaɗawa sama don tabbatar da sun taɓa.
3. Sannu a hankali ƙasa da ƙasa don farawa. Yi sau 12 zuwa 15.

Layin kasa

Misali na yau da kullun na minti 20

• 1 min masu hawa dutse
• 20 hutu sauran
• 1 min a saman squat
• 20 hutu sauran
• 1 min Rashawa Twists
• 20 hutu sauran
• 1 min Superman
• 20 hutu sauran
• 1 min Kafan yatsa
• 20 hutu sauran
• Maimaita 3x

Kammala waɗannan motsawar 10 tare da ƙwallon magani don ƙarfafawa, sautin, da haɓaka ƙarfin gaba ɗaya. Hippocrates zai yi alfahari!

Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi murɗaɗɗenku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta akan Instagram.