Komawa baya: motsa jiki 6 da yadda ake yi

Wadatacce

• 1. Gaban gaba
• 2. Labarin fure
• 3. Layi mai lankwasa
• 4. Binciken ƙasa
• 5. Baya baya
• 6. Surfboard

An rarraba horarwa ta baya ta ƙungiyoyin tsoka waɗanda kuke son aiki a kansu, kuma yakamata ya nuna ta ƙwararren ilimin motsa jiki gwargwadon burin mutum. Don haka, ana iya nuna darussan da ke aiki a saman baya, na tsakiya da na baya, waɗanda za a iya yi a cikin saiti 3 na maimaita 10 zuwa 12, ko kuma bisa ga jagorancin malamin.

Koyaya, don samun sakamako, ya zama dole ayi horon sosai da mutunta jagororin da ake buƙata dangane da jerin maimaitawa da hutu. Baya ga shayarwa da abinci mai kyau da daidaito, wanda yakamata masanin mai gina jiki ya jagoranta bisa makasudin.

1. Gaban gaba

A gaban goshi, wanda aka fi sani dakura gaba, aikin yana gama zama yana fuskantar inji. Bayan haka, tare da hannayenka a kan rike, kawo sandar zuwa kirjinka. Don yin motsi daidai, dole ne ƙarfin jiki ya sanya motsi ya yi tafiya gaba da gaba, azaman baya da baya, kawai makamai ne dole su motsa. Wannan aikin yana aiki akasari akan jijiyar baya, wanda ake kira latissimus dorsi.

2. Labarin fure

Madewallon da aka zana an sanya shi a zaune, tare da fuskantar fuska zuwa ga mashin da kuma madaidaiciyar shafi. Sannan mutumin da ke jan hanun hannu, yana yin motsi daga sama zuwa ƙasa yana buɗewa da rufe hannayen.

Motsi na wannan motsa jiki yana aiki dukkan tsokoki na baya, amma galibi wanda ke tafiya daga tsakiya zuwa ƙarshe, wanda ake kira latissimus dorsi, kuma ma'anar wannan aikin zai fi mai da hankali akan ƙananan baya.

3. Layi mai lankwasa

Don yin bugun da ke lankwasa, dole ne mutum ya jingina gangar jikin a gaba kaɗan kuma ya riƙe sandar tare da hannayen a nesa nesa da layin kafaɗa. Sannan fara motsawa ta hanyar lankwasa gwiwar hannu, kawo sandar zuwa ciki sannan kuma komawa zuwa wurin farawa yana sarrafa motsi.

Wannan aikin yana nuna don yin aiki da tsokoki na tsakiya da na baya, wanda ake kira, trapezius na tsakiya, infraspinatus da latissimus dorsi.

4. Binciken ƙasa

Mutuwar ban da yin aiki da tsokoki a kusa da kashin baya, a bayan baya da yankin lumbar, kuma yana kunna tsokokin bayan cinya da glute da ciki, ana daukar su a matsayin cikakken motsa jiki mai ban sha'awa ga wadanda ke neman hauhawar jini.

Don yin matattu, mutum ya kamata ya sami ƙafafu faɗi ɗaya daidai da gwiwoyi da hannayensu faɗi ɗaya da kafaɗu. Bayan haka, a cikin motsi na ɗauka sandar a ƙasa, tashi har sai kun kasance cikakke tsaye, tare da sandar a kan ciki sannan kuma komawa zuwa motsi na farko tare da sandar a ƙasa, kiyaye bayanku koyaushe madaidaiciya kuma daidaita.

5. Baya baya

Don yin wannan aikin, dole ne mutum ya zauna yana fuskantar na'urar, tare da kirjin yana kwance a kan benci. Bayan haka, miƙa hannayenka har sai kun iya riƙe sandunan a kan kayan, tare da hannayenku madaidaiciya, buɗe su har sai kun ji an kwangilar jijiyoyin baya.

Tsokokin da sukayi aiki a baya sun tashi daga wadanda suke daga wuya zuwa tsakiyar bayan, wanda ake kira rhomboid, na baya da kuma na baya trapezius.

6. Surfboard

Jirgin na iya samun hanyoyi da yawa don yin shi, amma abin da aka fi amfani da shi ana yin shi ne a kan cikin ka, yana dogara a kan gwiwar hannu da ƙafafunka, tsoka da aka yi aiki a wannan aikin ita ce cikakkiyar trapezius, wacce ta fara a wuya kuma ta haura zuwa tsakiyar baya.

Bugu da ƙari don ƙarfafa tsokoki, kwamitin zai iya sauƙaƙe ƙananan ciwon baya kuma yana aiki cikin ciki duka. Duba sauran nau'ikan jirgi.