Motsa Jirgin Trampoline 12 Da Zasu Kalubalanci Jikinku

Wadatacce

• Ire-iren trampolines
• Motsa jiki don karamin trampoline
• 1. Tsalle tsalle
• Yin shi
• 2. Tsalle tsumman farji
• Yin shi
• Motsa jiki don babban trampoline
• 3. Tuck tsalle
• Yin shi
• 4. Tsugunnowa tayi
• Yin shi
• 5. Butt kicker yana tsalle
• Yin shi
• 6. Saukad da wurin zama
• Yin shi
• 7. Twists
• Yin shi
• 8. Pike tsalle
• Yin shi
• Don masu farawa
• 9. -unƙun kafa ɗaya
• Yin shi
• 10. Gudun bambance-bambance
• Yin shi
• Ga tsofaffi
• 11. Gudun kai a kai a kai
• Yin shi
• 12. Tsalle a tsaye
• Yin shi
• Sauran ayyukan
• Tsalle squats
• Yin shi
• Kwalin tsalle
• Yin shi
• Yadda za a guji rauni
• Layin kasa

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.

Ayyukan motsa jiki na trampoline hanya ce mai sauƙi kuma mai daɗi don haɓaka lafiyar zuciyar ku, inganta ƙarfin hali, da sauƙaƙa damuwa da tashin hankali. Za su iya taimaka maka haɓaka haɓaka mafi kyau, daidaitawa, da ƙwarewar mota.

Wadannan darussan suna nufin bayanka, ainihinka, da tsokoki na ƙafa. Hakanan zakuyi aiki da hannayenku, wuyanku, da glute.

Bincike ya nuna cewa yin kwalliya yana da tasiri mai kyau a lafiyar ƙashi, kuma yana iya taimakawa haɓaka ƙashin ƙashi da ƙarfi.

Ire-iren trampolines

Maimaitawa ƙananan trampolines ne waɗanda suke kusa da ƙasa, yana sa su zama da kwanciyar hankali da kwanciyar hankali. An tsara su musamman don motsa jiki na motsa jiki. Trampolines na waje suna da ƙarfin nauyi mafi girma kuma suna ba ku sarari don motsawa.

Siyayya don sake juyowa da trampoline na waje akan layi.

Karanta don koyon yadda zaka sake juyowa da motsa jiki mai motsa jiki lafiya da inganci.

Motsa jiki don karamin trampoline

Za mu bi ku ta hanyar motsa jiki don gwadawa kan sake dawowa. Kalli wannan bidiyon don jin dadin wasu darussan:

1. Tsalle tsalle

Lokacin yin tsalle-tsalle, lanƙwasa gangar jikinka kaɗan gaba. Hakanan zaka iya yin wannan aikin ta ɗaga hannunka zuwa tsayi-tsayi maimakon ɗaga su sama.

Yin shi

1. Tsaya tare da ƙafafunku tare da hannayenku tare da jikinku.
2. Iftaga hannunka sama yayin da kake tsalle ƙafafunka.
3. Sa'an nan kuma tsalle zuwa wuri farawa.
4. Ci gaba na minti 1 zuwa 3.

2. Tsalle tsumman farji

Wannan atisayen yana niyya ne ga ƙashin ƙashin ƙugu da tsokoki.

Yin shi

1. Sanya ƙaramin wasan motsa jiki ko toshe tsakanin gwiwoyinku.
2. Sannu a hankali kuma a hankali kuna tsalle sama da ƙasa.
3. Mayar da hankali kan shiga tsokoki a cikin yankin ku.
4. Matsi ƙwallan ta hanyar shiga cinyoyinku na ciki.
5. Ci gaba na minti 1 zuwa 3.

Motsa jiki don babban trampoline

Yanzu, zamu wuce motsa jiki shida da zaku iya yi akan babban trampoline. Don farawa da koyon wasu abubuwan motsawa, bincika wannan bidiyon:

3. Tuck tsalle

Yin shi

1. Daga tsaye, yi tsalle ka tsotsi gwiwoyin ka a kirjin ka.
2. Bayan saukowa, yi tsalle mai tsallewa.
3. Da zarar kun sami damar rataye shi, zaku iya yin kullun tare da kowane tsalle.
4. Ci gaba na minti 1 zuwa 3.

4. Tsugunnowa tayi

Yin shi

1. Tsaya tare da ƙafafunku a ƙarƙashin kwatangwalo da hannuwanku tare da jikinku.
2. Yi tsalle ka shimfiɗa ƙafafunka fiye da kwankwasonka.
3. Kasa a cikin matsuguni.
4. Tanƙwara gwiwoyinku don cinyoyinku su yi layi ɗaya da bene.
5. Miƙa hannunka kai tsaye a gabanka.
6. Tsaya kai tsaye don komawa zuwa wurin farawa.
7. Yi saiti 1 zuwa 3 na maimaita 8 zuwa 12.

5. Butt kicker yana tsalle

Yin shi

1. Daga tsaye, fara jog a wurin.
2. To sai ka durƙusa gwiwowinka don takawa ƙafa ɗaya baya a lokaci guda, kawo ƙafarka zuwa ga gindi.
3. Don ƙarin ƙalubale, tsalle sama da tanƙwara gwiwoyinku duka a lokaci guda, kawo ƙafafun biyu zuwa ga gindi.
4. Ci gaba na minti 1 zuwa 3.

6. Saukad da wurin zama

Yin shi

1. Daga tsaye, yi tsalle ka kuma miƙa ƙafafunka kai tsaye.
2. Ci gaba da miƙa ƙafafunku yayin da kuka sauka a ƙasanku.
3. Sanya tafin hannunka don tallafi.
4. Tsallake baya zuwa tsaye.
5. Ci gaba na minti 1 zuwa 3.

7. Twists

Wannan aikin yana haɓaka daidaituwa kuma yana aiki jikinka na sama, baya, da mahimmin abu.

Yin shi

1. Tsaya tare da ƙafafunka kai tsaye ƙarƙashin kwatangwalo da hannayenka tare da jikinka.
2. Yi tsalle ka juya ƙafafunka zuwa hagu yayin da jikinka na sama ke juyawa zuwa dama.
3. Komawa wurin farawa lokacin sauka.
4. Sannan tsalle ka juya ƙafafunka zuwa dama yayin da kake juya jikinka na sama zuwa hagu.
5. Yi saiti 1 zuwa 3 na maimaita 8 zuwa 16.

8. Pike tsalle

Yin shi

• Daga tsaye, yi tsalle ka kuma miƙa ƙafafunka kai tsaye a gabanka.
• Mika hannayenka don isa hannayenka zuwa ƙafafunka.
• Ci gaba na minti 1 zuwa 3.

Don masu farawa

Fara tare da waɗannan darussan idan kun kasance sababbi ga tsalle-tsalle mai tsalle tsalle.

9. -unƙun kafa ɗaya

Wannan aikin yana ƙarfafa ƙarfin gwiwa da daidaitawa.Kula da daidaitawa a cikin ƙafarku don hana gwiwa daga durƙusawa zuwa tsakiyar.

Yin shi

1. Tsaya tare da ƙafafunku nesa-nesa.
2. Bayar da nauyi a ƙafarka ta hagu ka ɗaga ƙafarka ta dama.
3. Yi tsalle sama da ƙasa har zuwa minti 2.
4. Sa'an nan kuma yi a gefen kishiyar.

10. Gudun bambance-bambance

Yin shi

1. Jog daga gefe zuwa gefe fewan lokuta.
2. Don haka gwada yin jogging da fadi matsayi.
3. Bayan haka, yi jog da hannuwanku sama.
4. Gaba, yi tsere gefe da gefe daga gefe zuwa gefe.
5. Ku ciyar minti 1 zuwa 2 akan kowane bambancin.

Ga tsofaffi

Wadannan darussan sun dace da tsofaffi masu neman motsa jiki mara tasiri.

11. Gudun kai a kai a kai

Fara farawa ta ɗaga gwiwoyinku aan inci kaɗan daga farfajiyar. Yayin da kake ci gaba, ɗaga gwiwoyin ka yadda za ka iya.

Yin shi

1. Tsaya tare da kashin baya madaidaiciya ko jingina kaɗan kaɗan.
2. Iftaga gwiwoyinku a gabanka don yin tsalle cikin wuri.
3. Pump your gaban makamai.
4. Ci gaba na minti 1 zuwa 4.

12. Tsalle a tsaye

Yin shi

1. Daga tsaye, tsalle sama, kiyaye ƙafafunku ɗaya.
2. A lokaci guda, ɗaga hannunka sama.
3. Koma baya ƙasa zuwa wurin farawa.
4. Ci gaba na minti 1 zuwa 3.

Sauran ayyukan

Idan bakada trampoline, amma kuna so kuyi atisaye kwatankwacin waɗanda suke aiki akan trampoline, gwada waɗannan:

Tsalle squats

Theara juriya ta riƙe dumbbell a kowane hannu.

Yin shi

• Tsaya da ƙafafunku ɗan faɗi fiye da kwatangwalo.
• Sannu a hankali ka rage kwankwasonka domin shiga cikin wata 'yar mitsitsi.
• Shiga cikin zuciyarka yayin da kake latsa ƙafafunku don yin tsalle sama yadda za ku iya.
• A lokaci guda, miƙa hannunka sama.
• Sannu a hankali kasa kasa zuwa runtse.
• Yi saiti 2 zuwa 3 na maimaita 8 zuwa 14.

Kwalin tsalle

Don wannan motsa jiki, sanya kwali ko abu wanda yakai ƙafa ƙafa a ƙasa.

Yin shi

• Tsaya daga hannun dama na akwatin.
• Lanƙwasa gwiwoyinku don tsalle sama da kan akwatin, saukowa a gefen hagu.
• Sa'an nan kuma tsalle zuwa wuri farawa.
• Wannan maimaitawa 1 kenan.
• Yi saiti 1 zuwa 3 na maimaita 8 zuwa 14.

Yadda za a guji rauni

Kasance cikin aminci lokacin amfani da abin hawa. Koyaushe yi amfani da trampoline tare da gidan tsaro, maƙallin, ko dogo na aminci don ƙarin kariya. Idan kana tsalle a gida, sanya abin takawa don haka yayi nesa da abubuwa kamar kayan daki, kusurwa masu kaifi, ko abubuwa masu wuya.

Yi amfani da tsari mai kyau ta hanyar kasancewa da kyau. Kiyaye kashin baya, wuyanka, da kai a jeri, kuma kar a yarda kai ya motsa zuwa gaba, baya, ko gefe. Koyaushe yi tsalle ta amfani da gwiwoyi masu lankwasa maimakon rufe su. Sanya takalmin tanis don tallafi.

Yi magana da likitanka kafin fara duk wani motsa jiki na trampoline idan kuna da rauni, yanayin kiwon lafiya, ko shan magunguna.

Tsaya lokaci ɗaya idan kun fuskanci zafi, wahalar numfashi, ko jin suma. Kuna iya jin dumi kadan ko sautsi lokacin da kuka fara farawa. Idan hakan ta faru, yi hutu ka zauna har sai ka dawo yadda kake.

Layin kasa

Tsallakewar trampoline na iya zama hanya mai tasiri don haɓaka ƙoshin lafiyarku, kuma yana iya zama hutu mai ban sha'awa daga aikin motsa jiki na yau da kullun. Wadannan darussan da ke da tasirin rashin tasiri na iya gina karfi, da inganta lafiyar zuciya, da inganta kwanciyar hankali.

Tabbatar cewa kana amfani da fom mai kyau kuma kiyaye jikinka cikin jeri don haka zaka iya ƙara fa'idodi. Fiye da duka, ku more kuma ku more kanku.