Motsa Motsi don Ci gaba da Raunin ku-Rayuwa

Wadatacce

• W-G-W
• Cat-Saniya
• Juyawar Ƙwaƙwalwar Ƙwaƙwalwa
• Shafa Hanya Hanya
• Ƙwallon ƙafar ƙafa
• Rabin-Kneeling Psoas Stretch
• Mai Rarraba ITW
• Bita don

Motsin motsa jiki ba don ƙwararrun 'yan wasa ba ne kawai ko masu ɗaukar nauyi. Idan kuna aiki akai -akai, zaku iya amfana daga motsa jikin ku ta wasu hanyoyi daban -daban.

Menene motsi ko yaya? "Motsi yana haɓaka kewayon ƙarshen haɗin gwiwa, haɓakar tsokoki, da farawa ko sake kafa tsarin motsi masu dacewa don jikin ku," in ji Rebecca Kennedy, Barry's Bootcamp da Nike Master Trainer. (Na gaba: gyaran gyaran jiki na gyaran jiki daga mai horo Anna Victoria.)

Wannan motsa jiki na musamman na motsa jiki cikakke ne azaman ɗumi ko azaman hutu na yau da kullun, kuma ana iya yin shi sau da yawa kamar kowace rana. Kennedy ya ce "Akwai fa'idodi da yawa ga wannan motsa jiki kuma a zahiri kuna inganta motsin ku idan ana yin su akai -akai kuma daidai," in ji Kennedy. (Anan akwai wani motsi na yau da kullun wanda ke aiki azaman babban sanyi bayan motsa jiki.)

Yadda yake aiki: Yi kowane motsi a ƙasa, sannu a hankali da numfashi cikin kowane motsi. Yi amfani da wannan aikin motsa jiki na yau da kullun azaman ɗumi ko azaman motsa jiki na rana.

W-G-W

A. Tsaya tare da ƙafafu tare. Matsa a hips don lanƙwasa kuma sanya dabino a ƙasa a gaban ƙafafu. Fita zuwa babban matsayi.

B. Matakin ƙafar dama a wajen hannun dama, sannan ɗaga hannun dama sama zuwa rufi, ƙirji mai jujjuyawar buɗewa zuwa dama.

C. Hannun dama na dama tsakanin ƙafafu, gwiwar hannu kusa da ƙafar dama da yatsun kusa da hannun hagu, goshi a layi ɗaya da ƙasa, sannan a sake kaiwa zuwa rufi.

D. Sanya dabino na dama a ciki na ƙafar dama, ɗaga kwatangwalo sama da baya kaɗan don daidaita ƙafar dama, ɗaga yatsun kafa daga ƙasa.

E. Lanƙwasa gwiwa na dama kuma matsa nauyi gaba akan wuyan hannu, sannan ku koma ƙafar dama zuwa katako, sannan kuyi tafiya da hannaye zuwa ƙafafu kuma ku tsaya. 1 rep.

Ci gaba da canzawa na minti 1.

Cat-Saniya

A. Fara a cikin matsayi na tebur akan kowane hudu tare da hannaye a ƙarƙashin kafadu da gwiwoyi a ƙarƙashin kwatangwalo.

B. A hankali ja maɓallin ciki zuwa kashin baya, zagaye kafadu, faɗuwar kai, da kai tsakiyar kashin baya zuwa rufi (cat).

C. Sannu a hankali a daidaita baya da komawa kai zuwa tsaka tsaki, sannan isa kashin wutsiya da kambin kai zuwa rufi, faduwa cikin ƙasa (saniya).

Yi sau 2 a hankali a kowace hanya.

Juyawar Ƙwaƙwalwar Ƙwaƙwalwa

A. Kwanta a fuska a kasa, ƙafafu sun ɗan faɗi fiye da nisa-kwatanci dabam da yatsa ta kunnuwa, gwiwar hannu suna nuni zuwa gefuna.

B. Tsayawa tsaka tsaki matsayi na kai, ɗaga ƙirji daga bene.

C. A hankali juya jiki na sama zuwa dama, sannan komawa tsakiya. Juya zuwa hagu, sannan komawa tsakiya.

D. Rage ƙirji zuwa ƙasa don komawa wurin farawa.

Yi 5 reps.

Shafa Hanya Hanya

A. Kwanta fuska a kasa tare da durƙusa gwiwoyi kuma a karkata zuwa gefen hagu na jiki. Hannun hannu suna kan ƙasa an shimfiɗa su zuwa gefuna, matakin da kafadu don farawa.

B. Ja hannun dama a saman hannun hagu, juyawa kafadu zuwa hagu.

C. Tsayawa kafada hagu a ƙasa, da'irar hannun dama a sama da kusa don ƙare a baya. Kula da hulɗa tsakanin yatsu da ƙasa idan za ta yiwu. Dabino zai fara fuskantar bene, ya juye sama ya fuskanci rufin, sa'annan ya juye don fuskantar kasa kuma.

D. Juya motsi har sai hannun dama yana saman hannun hagu, sannan a buɗe don komawa matsayin farawa. 1 rep.

Yi 5 jinkirin maimaitawa; sannan canza gefe kuma maimaita.

Ƙwallon ƙafar ƙafa

A. Tsaya da ƙafar hagu a saman benci, mataki, ko akwati.

B. Canja nauyi akan ƙafar hagu, danna gwiwa a hankali a hankali don shimfiɗa bayan idon sawu. Riƙe na daƙiƙa ɗaya, sannan matsa nauyi baya. Maimaita wannan gajeriyar latsa sau huɗu.

C. Riƙe matsayin mikewa na gaba na daƙiƙa 5. Maimaita a gefe kishiyar.

Yi haka sau 3 a kowane gefe.

Rabin-Kneeling Psoas Stretch

A. Ku durƙusa a ƙafar dama tare da ƙafar hagu a gaba, ƙafar ƙafa a ƙasa da gwiwoyi duka a kusurwa 90-digiri.

B. Tsayar da kwatangwalo murabba'i da cibiya (tabbatar da baya baya ba a baka ba), mika hannun dama sama.

Riƙe na 30 zuwa 60 seconds.

Mai Rarraba ITW

A. Kwanta fuska a ƙasa, ƙafafu sun miƙe da hannaye a sama, biceps ta kunnuwa.

B. Tsayawa kai a matsayi na tsaka tsaki (goshi a ƙasa), ɗaga makamai sama da inci ɗaya daga ƙasa, manyan yatsun hannu suna nuna sama, suna yin sifar "I".

C. Miƙa hannu zuwa gaɓangarorin don samar da sifar "T", sa'an nan kuma zazzage gwiwar hannu zuwa gefe don samar da siffar "W".

D. Mika hannu gaba don komawa zuwa "I" kuma fara mai wakilci na gaba.

Yi 10 reps.

Bita don