Kammala aikin motsa jiki na minti 20 don samun ƙarfin tsoka

Wadatacce

• Kafin ka fara
• Motsa jiki don kirji da makamai
• 1. lankwasawa ta Gargajiya
• 2. A tsaye lankwasawa
• Motsa jiki don motsa jiki
• 1. Tsugunnin gargajiya
• 2. Tsayayyen wurin zama
• Motsa jiki don kafafu
• 1. Sauyin Hagu
• 2. Tsayayye abincin dare
• Motsa jiki don triceps
• 1. Triceps tare da kujera
• 2. Tsayayyen tarko
• Motsa an Maraƙi
• 1. Tsawan maraƙi
• 2. Tsayayyen maraƙi
• Motsa jiki don ciki
• 1. Ciki ya shafi kafa
• 2. Tsayayye zaune
• Motsa jiki don ciki na ciki
• 1. Gefen gefe sama da ƙasa
• 2. A tsaye gefen hukumar
• Wasannin Baya
• 1. Matsayin Superman
• 2. Static superman

Don samun ƙarfin tsoka, dole ne a gudanar da shirin horarwa na minti 20 aƙalla sau biyu a mako a cikin wata hanya mai ƙarfi, saboda yana yiwuwa a yi aiki da ƙungiyoyin tsoka da yawa kuma a sami fa'idar yawan tsoka. Irin wannan horarwar zaɓi ne mai ban sha'awa don lokutan da mutum bashi da lokaci mai yawa, amma kuma baya son dakatar da horo.

Za'a iya yin shirin horo na hauhawar jini ga waɗanda suke so su sami karfin tsoka a cikin gida, saboda motsa jiki yana amfani da nauyin jiki ne kawai, kuma ba lallai ba ne a yi amfani da kayan motsa jiki. Wannan shirin ya haɗu da nau'ikan motsi biyu, masu aiki, waɗanda ke ba da izinin ƙaruwa mai tsoka, da na isometric, waɗanda suke cikakke don taimakawa sauti.

Koyaya, don samun sakamakon da ake buƙata, baya ga yin horo a cikin tsayayye da tsari na yau da kullun, yana da mahimmanci mutum ya sami abinci mai ƙoshin lafiya kuma bisa ga maƙasudin, kasancewa wajibi ne don cinye adadin kuzari fiye da wanda aka kashe, cinye kitsen mai na kara yawan furotin da ake sha a rana. Dubi abin da za ku ci don samun ƙwayar tsoka.

Kafin ka fara

Kafin fara yin horon, yana da mahimmanci a dumama don rage haɗarin rauni da hanzarta saurin motsa jiki, ƙari ga yanayin motsa jiki da juriya don kammala horon. Don haka, don dumama, zaku iya tsalle igiya, gudu a kan wurin ko yin tsalle tsalle, misali, na kimanin dakika 30 zuwa minti 1.

Bugu da kari, ya zama dole a tuna cewa motsa jiki a cikin wannan shirin dole ne a yi shi sau 2 na kimanin dakika 30 sauran kuma ya zama sakan 15. Tsakanin kowane rukuni na motsa jiki, lokacin hutu shima ya zama na daƙiƙa 15, ban da motsa jiki na triceps, inda ya kamata sauran hutun ya zama sakan 30 don ba da damar murmurewar tsoka.

Tsarin horo na mintina 20 na cutar hawan jini ana iya aiwatarwa ta maza da mata, saboda ƙarfi da wahalar atisayen na iya dacewa da yanayin yanayin kowannensu.

Motsa jiki don kirji da makamai

1. lankwasawa ta Gargajiya

Yi turawa na gargajiya na dakika 30, rike hannayenka kafada-fadi baya kuma sauka har sai kun samar da kusurwa 90º tare da gwiwar hannu. A yayin wannan motsa jiki yana da matukar mahimmanci a ci gaba da kwankwadar ciki ta yadda baya zai zama mai daidaitawa koyaushe, gujewa rauni.

Idan motsa jiki yana da matukar wahala a farkon, yi ƙoƙarin yin turawa tare da gwiwoyinku a ƙasa, wannan yana taimaka wajen rage allon jiki da rage nauyi a kirji da makamai.

2. A tsaye lankwasawa

Maimaita motsa jiki na baya, amma wannan lokacin sauka ka riƙe matsayi tare da kusurwa gwiwar hannu a 90º na 30 seconds. Bugu da ƙari, idan aikin yana da matukar wahala, za ku iya yin hakan ta hanyar sanya gwiwoyinku a ƙasa don rage nauyi.

Yi ƙarin jerin 1 tare da juzu'i na gargajiya da na tsaye sannan kuma canza zuwa motsa jiki.

Motsa jiki don motsa jiki

1. Tsugunnin gargajiya

Fara da yin tsuguno na gargajiya, amma koma sama sannan sake maimaitawa na kimanin dakika 30. Don yin wannan aikin yana da mahimmanci don ci gaba da kasancewa mai kyau don aiki da tsokoki daidai kuma kauce wa rauni. Duba yadda ake yin squats daidai.

Idan kana son kara karfin motsa jiki, zaka iya yin tsuguno da kafa daya kawai, canza kafa a maimaitawa ta biyu ta wannan aikin.

2. Tsayayyen wurin zama

Yi tsugune, amma wannan lokacin, maimakon hawa sama da ƙasa, riƙe matsayin ƙasa tare da gwiwoyinku kafa 90ing kwana tare da ƙasa da bayanku madaidaiciya. Riƙe wannan matsayin na sakan 30 sannan kuma huta na sakan 15 ta matsar da ƙafafunku don rage zafi.

Maimaita jerin tsararru na gargajiya da na tsaka-tsaka sake kafin motsawa zuwa motsa jiki.

Motsa jiki don kafafu

1. Sauyin Hagu

Don yin wannan motsa jiki, ka tashi sannan ka ci gaba har zuwa lokacin da cinyarka ta yi daidai da bene kuma gwiwowinku ya lankwasa a kusurwa 90º, sa'annan ku koma wurin farawa da sauya kafafu, kuna sauya kafafunku na dakika 30.

2. Tsayayye abincin dare

Yi naman alade tare da ƙafarka ta dama gaba ka riƙe wannan matsayin na dakika 30. A maimaitawa na biyu na motsa jiki, sauya kafafu kuma yi wannan matsayin tare da ƙafarku ta hagu a gaba.

Kar ka manta da maimaita waɗannan darussan a karo na biyu, yin huɗu na huhu da tsaye a tsaye tare da ƙafarku ta hagu kafin ku ci gaba da ayyukan motsa jiki.

Motsa jiki don triceps

1. Triceps tare da kujera

Wannan shine kawai motsa jiki a cikin shirin da ke buƙatar ƙarin kayan aiki. Don yin wannan, sanya kujera mai ɗorewa ko tebur kusa da shi sannan sanya tafin hannu a gefen kujerar ko teburin. Miƙe ƙafafunku kuma ku zauna a hankali zuwa ƙasa, har sai kun kafa kusurwa 90º tare da gwiwar hannu, sa'annan ku koma sama, ba tare da taɓa taɓa ƙasa ba, kawai da ƙarfin abin da kuke so. Maimaita motsa jiki don 30 seconds.

Idan motsa jiki yana da matukar wahala, gwada sa ƙafafunku kusa, ba tare da miƙa ƙafafunku ba, saboda wannan zai rage nauyin da kuke buƙatar ɗauka tare da tsoka.

2. Tsayayyen tarko

Sake motsa jikin, amma lokacin sauka, riƙe matsayin na sakan 20 zuwa 30, kuma kawai koma bayan wannan lokacin, don hutawa.

Wannan aikin yana da kyau don juya tsoka kuma, sabili da haka, na iya haifar da babban zafi mai zafi. Idan yayi zafi sosai, gwada lankwasa gwiwoyin ka.

Maimaita waɗannan darussan 2 kuma, a ƙarshe, ɗauki hutu na dakika 30 kafin motsawa zuwa ayyukan ɗan maraƙin. Idan baka shan ruwa yayin motsa jiki, yi amfani da damar ka dan sha ruwa sannan ka samu kuzari.

Motsa an Maraƙi

1. Tsawan maraƙi

Ka tashi tsaye ka daga kafafunka har sai yatsunka su kasance a kasa kuma kafafunka su mike, sannan ka koma kasa, amma kada ka taba diddigenka a kasa, sannan ka sake hawa. Yi wannan aikin na 30 seconds.

Don ƙara ƙarfin motsa jiki, yi shi da ƙafa ɗaya tak ɗaya a ƙasa sannan kuma sauya ƙafarka a maimaitawar motsa jiki ta biyu.

2. Tsayayyen maraƙi

Maimaita motsa jiki na baya amma riƙe matsayi tare da ɗaga ƙafa, na 20 zuwa 30 seconds. Idan kuna motsa jiki tare da ƙarin ƙarfi, yakamata ku canza ƙafafu a maimaitawa ta biyu.

Sake sake yin waɗannan atisayen 2 kafin hutawa a cikin daƙiƙu 15 sannan a ci gaba zuwa ayyukan ciki.

Motsa jiki don ciki

1. Ciki ya shafi kafa

Kwanta a ƙasa ka ɗaga ƙafafunka madaidaiciya yadda za ka iya, sannan ɗaga baya kaɗan daga ƙasa kuma, tare da hannunka a miƙe, yi ƙoƙarin miƙawa da hannunka kusa da ƙafarka yadda ya kamata. Sake ɗora baya a ƙasa, amma kada ku runtse ƙafafunku, kuma maimaita na sakan 30.

Idan wannan aikin yana da wuyar gaske, fara da yin zaman gargajiya, ɗaga baya kaɗan daga ƙasa kuma kiyaye ƙafafun biyu a ƙasa.

2. Tsayayye zaune

Maimaita motsi na motsa jiki na baya, amma riƙe matsayi yayin da baya ya ɗaga kuma hannayenku suna kusa da ƙafafunku, na dakika 30 ko kuma har abada ba za ku iya ɗaukarsa ba.

Yi wannan jerin motsa jiki sau ɗaya kafin motsawa zuwa ayyukan motsa jiki na ciki.

Motsa jiki don ciki na ciki

1. Gefen gefe sama da ƙasa

Kwanciya a gefenka ka ɗaga jikinka yana taɓawa kawai tare da gabanka da ƙafafunka a ƙasa. Rike jikinka madaidaiciya sannan ka runtse sama sannan ka daga kwankwasonka kadan, amma kar ka taba gindi a kasa. Maimaita wannan motsi na 30 seconds.

Idan motsa jiki yayi maka wahala sosai, to sai ka sanya gefe gefe ka ajiye gwiwoyin ka kasa.

2. A tsaye gefen hukumar

Maimaita motsawar da ta gabata, amma maimakon sauka da daga kwatangwalo, riƙe matsayin na sakan 30 ba tare da faduwa kwatangwalo ba.

Kar ka manta da sake maimaita wannan jerin, amma sauya gefe don yin aiki da tsokoki a ɗaya gefen na ciki, a maimaitawa ta biyu. Sannan ka huta na dakika 15 ka cigaba da motsa jiki na karshe.

Wasannin Baya

1. Matsayin Superman

Don yin wannan motsa jiki, kwanta a ƙasa tare da ƙafafunka da hannayenka madaidaiciya, sannan ɗaga ƙafafunka da hannayenka kaɗan ka dawo ƙasa. Maimaita motsa jiki don 30 seconds.

2. Static superman

Maimaita aikin da ya gabata, amma ka kasance cikin matsayi tare da ɗaga hannuwanka da ƙafafunka daga bene, kamar yadda aka nuna a hoton, na dakika 30.

Kafin ka gama shirin, maimaita wadannan darussan 2 kuma sannan ka miƙa don gujewa lalacewar tsoka. Anan akwai wasu shimfidawa da zaku iya yi bayan horo.

Don haɓaka haɓakar ƙwayar tsoka, koyon abin da za ku ci, kafin, lokacin da bayan horo, don samar da adadin kuzari da furotin a cikin bidiyo mai zuwa: