Sauƙi, Mai Kalubale, da Hanyoyin yau da kullun don Tafiyar da ƙafafu

Wadatacce

• Bayani
• 10 motsa jiki don ƙafafun ƙafafu
• 1. squats
• 2. Huhu
• 3. Plank kafa lifts
• 4. Matattu masu kafa daya
• 5. Kwanciyar hankali kwallan gwiwa
• 6. Matakan-mataki
• 7. Kwalin tsalle
• 8. Tsalle tsalle-tsalle na Speedskater
• 9. Resistance band kafar matsewa
• 10. Gada
• 4 shimfiɗawa don ƙafafun ƙafa
• 1. Karen da ke Fuskantar Kasa
• 2. Matsattsun yatsun kafa
• 3. Kujerar Matsayi
• 4. Jarumi I
• Ayyuka 5 don sautin kafafu da sauri
• 1. Kara tafiya
• 2. Hawan keke a cikin gida
• 3. Gudun gudu
• 4. Rawa
• 5. Tsalle igiya
• Ayyuka 4 mafi kyau don aikin motsa jiki
• 1. Dakata ka riƙe
• 2. Huta kafafuwan ka
• 3. Yi amfani da ƙafarka mara ƙima
• 4. Yi amfani da abin nadi mai kumfa
• Nasihun 4 kan abinci da abinci mai gina jiki don wasannin motsa jiki
• 1. Kasance cikin ruwa
• 2. Ciyar da adadin kuzari
• 3. Ku ci abinci mai kyau
• 4. Guji karin suga
• 3 nasihu mai sauƙi don haɓaka duk wannan ƙoƙarin
• 1. Sanye kayan leda
• 2. Tsayuwa sau da yawa
• 3. Samun wadataccen bacci

Hotuna daga James Farrell

Bayani

Legsafafun kafafu suna taimaka maka tafiya, tsalle, da daidaitawa. Hakanan suna tallafawa jikinku kuma suna ba ku damar jin daɗin ayyukan yau da kullun. Idan kana son sautin kafafun ka, bi wadannan darussan da tukwici.

10 motsa jiki don ƙafafun ƙafafu

1. squats

Tsugunne ɗaya daga cikin mafi kyawun motsa jiki don sautin ƙafafu. Hakanan yana sassar da gindi, kwatangwalo, da ɓacinsa.

Squats suna da kyau idan kuna da matsaloli na baya. Tunda sun gama yayin tsayawa ba tare da ƙarin nauyi ba, ba za su wahalar da baya ba.

Don daidaitawa ko ƙarin tallafi, yi shimfidarku a tsaye kusa da bango ko kusa da kujera ko gefen tebur da hannu ɗaya a kan abin. Tsayayya da sha'awar jan shi ko tura shi daga gare shi.

2. Huhu

Namomin huhu suna aiki cinyoyinku, butt, da abs. Wannan motsi yana amfani da ƙafafu biyu a lokaci guda, yana mai da shi babban motsa jiki don ƙafafu masu ƙarfi.

3. Plank kafa lifts

Allon katako na yau da kullun yana kai hari ga babba, ainihin, da kuma kwatangwalo. Zaku iya daɗa kayan daga kafa don ƙarfafa ƙafarku da ƙafafunku na sama.

4. Matattu masu kafa daya

Deadararrun ƙafa ɗaya zai sassakar da gindi, kwatangwalo, da ƙafafun na sama. Don daidaitawa, sanya hannayenku a bango ko kujera.

5. Kwanciyar hankali kwallan gwiwa

Yin kwalliyar gwiwa a kan kwalliyar kwanciyar hankali zai saƙa ƙafafu da sauri. Yana aiki da maraƙinku, shins, da abs. Don wannan aikin, zaku buƙaci ƙwallon kwanciyar hankali wanda yake da iska sosai.

6. Matakan-mataki

Matakan sama-da-kasa kamar masu kafa daya ne. Maimaita motsi zai yi aiki a cinyoyinku, kwatangwalo, da gindi.

Kuna buƙatar akwatin plyometric mai tsayin gwiwa-tsayi ko dandamali mai tasowa. Don iyakance damuwa a gwiwa, koyaushe taka zuwa tsakiyar akwatin.

7. Kwalin tsalle

Hakanan zaka iya yin tsalle na akwatin akan akwatin plyometric. Wannan motsa jiki mai fashewa shine ɗayan mafi kyawun hanyoyi don sautin ƙafafunku, butt, da cibiya.

Lokacin da kuka sauka kan kwalin, sauke kwankwaso don sha karfin. Kada ku kulle gwiwoyinku da quads. Wannan na iya cutar da gwiwoyinku.

8. Tsalle tsalle-tsalle na Speedskater

Tsalle-tsalle na Speedskater, ko tsalle a gefe, shiga tsokar ƙafarku. Wannan motsawar mai karfi kuma yana inganta ikon huhun ku da iyawa.

Fara da ƙananan tsalle. Bayan lokaci, zaku iya gwada tsalle mafi girma.

9. Resistance band kafar matsewa

Kuna iya amfani da ƙungiyar tsayin daka don yin kwaikwayon motsin matse ƙafafun inji. Wannan darasi yana niyya ne ga gindin ku, quads, hamst, da calves.

Don ƙalubalanci kanku, yi amfani da band mai kauri ko gajarta.

10. Gada

Gadar tana sanya sautinku, cinyoyinku, butt, da kuma cibiya. Don ƙara wuya, nade bandin juriya a cinyoyin ku.

4 shimfiɗawa don ƙafafun ƙafa

1. Karen da ke Fuskantar Kasa

Doarya-mai Fuskantar Kare cikakke ne na jiki. Matsakaicin yoga ne wanda ke ƙarfafa ƙafa.

2. Matsattsun yatsun kafa

Wannan aikin yana shayar da cinyar ku, da ɗan maraƙin ku, da sheƙan ku. Kai har inda za ka iya zuwa, amma kar ka tilasta shi. Kuna iya zurfafa shimfiɗa akan lokaci.

3. Kujerar Matsayi

Kujerar Pose ƙarfin yoga ne mai ƙarfi. Yana aiki kwatangwalo, ƙafa, da ƙafa, yana mai da shi babban motsa jiki don sautin kafafu.

4. Jarumi I

Wani shimfida kafa shine Jarumi I. Wannan motsa jiki na cikakken aiki yana aiki gindi, kwatangwalo, da cinyoyi.

Ayyuka 5 don sautin kafafu da sauri

1. Kara tafiya

Aerobic aiki kamar tafiya yana daya daga cikin mafi kyawun motsa jiki don sautin kafafu.

Yi tafiya duk lokacin da zaka iya. Anan ga wasu nasihu:

Yayin da kake samun karfi, zaka iya kokarin guje guje ko gudu. Ko za ku iya ci gaba da ƙara tafiya cikin yawancin kwanakinku kuma fara tafiya kan tsaunuka.

2. Hawan keke a cikin gida

Yin keke na cikin gida shine ɗayan hanyoyi mafi sauri don sautin ƙafafunku. Motsa jiki ne mai tsananin ƙarfi, amma ya fi sauƙi a kan haɗin gwiwa fiye da yin jogging ko gudu.

Koyaushe daidaita babur kamar yadda ake buƙata. Wannan zai hana rauni da matsayi mai raɗaɗi.

3. Gudun gudu

Gudun tsawa suna sanya ƙafafunku suyi aiki. Wannan motsa jiki mai ƙarfi zai haɓaka ƙarfin tsoka kuma ya inganta tafiyarku.

Don yin tseren tsaunuka, sami tudu mai tsayi. Yi saiti 4 zuwa 6 na tsere 10 zuwa 20 na biyu. Yi hutun minti 3.

4. Rawa

Rawa hanya ce mai daɗi da sauri don sautin ƙafafunku. Kuna iya ɗaukar aji ko bi bidiyo a gida. Akwai raye-raye iri-iri, ciki har da salsa, hip-hop, da rawa na layi. Zabi wanda kuka fi so!

Rawa shima yana kara karfin bugun zuciyarka, yana inganta daidaito, yana kara maka karfi.

Nemi shirya rawa a kusa da kai, kamar shiryayyun layin karkara, ajujuwan salsa, ko rawa ta rawa. Ko kawai kunna wasu kiɗa a gida kuma matsa.

5. Tsalle igiya

Igiya mai tsalle kuma tana sassakar da jijiyoyin ƙafarku. Yana aiki da 'yan maruƙa yayin haɓaka ƙwanjin zuciyar ku.

Don farawa, tsalle igiya na sakan 20 madaidaiciya. Nemi na dakika 60 akan lokaci.

Ayyuka 4 mafi kyau don aikin motsa jiki

1. Dakata ka riƙe

Lokacin da kake yin atisayen kafa, to ka dakata kuma ka murkushe tsokoki. Wannan raguwar na kara tsunduma tsoka, wanda ke taimakawa kiyaye karfi. Kuna iya yin wannan tare da nau'ikan motsawa da yawa, gami da squats da gadoji.

2. Huta kafafuwan ka

Kada ku yi aiki sosai da ƙafafunku. Wannan na iya rage saurin dawowa da raunana tsoka. Madadin haka, bar ƙafafunku su huta. Wannan zai ba da lokaci don tsokoki su gyara kuma su sami ƙarfi.

3. Yi amfani da ƙafarka mara ƙima

Lokaci-lokaci, jagoranci tare da ɓangaren da ba a san ku ba. Wannan yana da kyau ayi yayin tafiya ko hawa matakala. In ba haka ba, idan koyaushe kuna jagoranci tare da ƙafafunku mafi rinjaye, kuna iya haifar da rashin daidaituwa ta muscular.

4. Yi amfani da abin nadi mai kumfa

Don murmurewa mafi kyau, yi atisayen juzu'i na ƙafa. Zai iya sassauta tsokoki da ainihin kayan aiki. Yin amfani da abin nadi na kumfa shima yana inganta aikin motsa jiki gabaɗaya.

Nasihun 4 kan abinci da abinci mai gina jiki don wasannin motsa jiki

1. Kasance cikin ruwa

Jiki yana adana carbohydrates a matsayin glycogen. Yayin motsa jiki, yana amfani da glycogen azaman kuzari. Rashin ruwa mai kyau shima yana saurin amfani da glycogen.

Glyananan glycogen na iya haifar da gajiya ta tsoka da rashin aiki.

Don samun mafi kyau daga aikin motsawar ƙafafunku, zauna cikin ruwa. Wannan yana da mahimmanci musamman a ranaku masu zafi.

2. Ciyar da adadin kuzari

Cin adadin kuzari mabuɗin don gina tsoka. Yana bayar da kuzari da kiyaye ƙarfi a ƙafafunku da jikinku.

Abun kuzarin ku ya dogara da matakin aikin ku da takamaiman bukatun ku. Kuna iya yin magana da likitan abinci ko likitan abinci don ƙayyade abincin da aka ba ku shawarar.

3. Ku ci abinci mai kyau

Don matsakaicin ƙafa da ƙarfin jiki, ku ci abinci mai cikakken tsari. Wannan ya hada da isasshen ruwa da abinci mai gina jiki.

Bayan motsa jiki, mayar da hankali kan carbohydrates da furotin. Carbohydrates yana cika glycogen na tsoka, yayin da furotin ke tallafawa gyaran tsoka.

4. Guji karin suga

Abinci tare da ƙara sukari yana ba da ƙananan adadin kuzari. Wannan na iya ba da gudummawa ga karuwar nauyin da ba a so a kafafu.

Iyakance ko guje wa abinci tare da ƙarin sukari. Wannan ya hada da abubuwan sha mai daɗin zaki, abincin karin kumallo, da kuma kayan ciye-ciye. Ku ci abinci da yawa ba tare da sarrafawa ba, maimakon haka.

3 nasihu mai sauƙi don haɓaka duk wannan ƙoƙarin

Gwada waɗannan nasihu akai-akai. Tare da tsari na yau da kullun, ƙafafunku za su zama masu ƙarfi da ƙarfi.

1. Sanye kayan leda

A tsakanin motsa jiki, sa leda mai matsi. Yin hakan na iya inganta wurare dabam dabam ga wasu mutane ta hanyar matsa lamba a ƙafafunsu. Wannan yana inganta gudanawar jini kuma yana tallafawa gyaran tsoka bayan yin atisaye wanda sautin kafafu.

2. Tsayuwa sau da yawa

Zama duk rana na iya taimakawa ga asarar tsoka da rauni a kafafu.

Don kiyaye ƙafafunku, ku tsaya kowane minti 20 zuwa 40. Hakanan zaka iya shimfidawa ko yin atisaye kowane minti 60 zuwa 90.

3. Samun wadataccen bacci

Barci shine babban ɓangaren dawo da tsoka. A lokacin bacci mai nauyi, jiki yana sakin homon da ke gyara ƙwayoyin halitta da nama. Samun isasshen hutu shima yana tallafawa mafi kyau yayin wasan motsa jiki.