Yadda akeyin motsa jiki a gida

Wadatacce

• Yadda ake motsa jiki a gida
• 1. Hanya na al'ada (20x)
• biyu.Tsarin Isometric (15 sec)
• 3. Keɓaɓɓen juyi (10x kowane gefe)
• 4. Raguwar lankwasawa (20x)
• 5. Karkatar da lankwasawa (15x)
• 6. Fashewar fashewa (10x)

Kama nauyi a cikin dakin motsa jiki shine ɗayan mafi kyawun hanyoyi don gina kirji mai ƙarfi da ƙarfi, amma, ana iya yin horon kirji a gida, koda ba tare da nauyi ko kowane irin kayan aiki na musamman ba.

Lokacin da ba ayi amfani da nauyi ba, sirrin motsa jiki mafi inganci shi ne ƙara lokaci a cikin tashin hankali, ma'ana, barin barin tsoka da aka daɗe ba, fiye da abin da zai zama dole tare da amfani da awo. Wannan saboda, don haɓaka tsoka, ya zama dole a bar tsoka gajiya kuma, kodayake hakan na faruwa da sauri yayin amfani da nauyi, lokacin da ake yin horo a gida ba tare da kayan aiki ba, hanya mafi kyau don gajiyar da tsoka ita ce ta yawan maimaitawa. .

Yadda ake motsa jiki a gida

Aikin motsa jiki da aka gabatar a ƙasa ya haɗa da bambance-bambancen 6 na motsa jiki, wanda shine ɗayan mafi kyawun motsa jiki don horar da kirji a gida. Dole ne a gudanar da darussan a jere don isa dukkan yankunan kirjin, ba da damar dakatar da dakika 30 zuwa 45 tsakanin kowane motsa jiki.

Ayyukan 6 sun kasance jerin horo, wanda ya kamata a maimaita tsakanin 3 zuwa 4 sau, tare da hutawa tsakanin saiti na minti 1 zuwa 2, don samun sakamako mafi kyau. Ya kamata ayi wannan horon sau 1 zuwa 2 a sati.

1. Hanya na al'ada (20x)

Flexion shine babban aboki a cikin horo na kirji a gida, saboda yana ba ku damar kunna yankuna daban-daban na kirji yadda ya kamata. Flexaƙasawar al'ada babban motsa jiki ne na farko saboda yana ba ku damar dumama tsoka a hankali, ku guje wa rauni.

Yadda ake yin: sanya hannayenka duka biyu a ƙasa a faɗin kafada sannan kuma miƙa ƙafafunka har sai sun samar da layi madaidaiciya daga kafadu zuwa ƙafa. A ƙarshe, riƙe wannan yanayin, ya kamata mutum ya tanƙwara hannayensa ya sauko tare da kirjin zuwa ƙasa har sai ya kafa kusurwar 90º tare da guiwar hannu, zai koma zuwa wurin farawa. Yi saurin 20.

Yana da mahimmanci cewa yayin aikin jujjuyawar ciki a sanya shi kwangila, don tabbatar da cewa baya baya daidaita sosai. Mutanen da ke da wahalar yin turawa na iya sanya gwiwowinsu a ƙasa, alal misali, don sauƙaƙa nauyin da ke kan tsoka kaɗan.

biyu.Tsarin Isometric (15 sec)

Tsarin Isometric shine bambancin jujjuyawar al'ada wanda zai ba ku damar ƙara lokaci a ƙarƙashin tashin hankali na tsoka mai pectoral, wanda ke son ci gaban tsoka.

Yadda ake yin: yakamata ayi sassauci na al'ada, amma bayan saukar da kirji zuwa ƙasa tare da gwiwar hannu a kusurwa 90º, dole ne ka riƙe wannan matsayin na dakika 15. A kowane lokaci, yana da mahimmanci a kiyaye kayan ciki, don tabbatar da cewa an kiyaye madaidaiciya madaidaiciya daga ƙafa zuwa kai.

Idan motsa jiki yana da matukar wahala, zaka iya yin shi da gwiwoyin ka a ƙasa kuma a cikin tsawon dakika 5, misali.

3. Keɓaɓɓen juyi (10x kowane gefe)

Wannan nau'in turawa yana ware aikin muscular a kowane bangare na kirji, yana haifar da tashin hankali a kan tsoka ya zama mafi girma, yana mai jin daɗin cutar hawan jini.

Yadda ake yin: wannan aikin yana kama da jujjuyawar al'ada, amma, maimakon sanya hannayen duka hannayen kafada biyu, yakamata a sanya hannu ɗaya nesa da jiki, don haka wannan hannu ya miƙe sosai. Bayan haka, dole ne a yi motsi na saukowa tare da kirjin zuwa bene, amma zartar da karfi kawai a gefen kirjin wanda yake da hannu mafi kusa da jiki. Wannan aikin yakamata ayi tare da maimaita 10 ga kowane gefen kirji.

Idan aikin yana da wuyar gaske, ya kamata ku yi shi da gwiwoyinku a ƙasa.

4. Raguwar lankwasawa (20x)

Turawa abu ne mai cikakken motsa jiki don horar da jijiyoyin pectoral, duk da haka, yin ƙananan canje-canje a cikin kusurwar da aka aiwatar da su na iya taimakawa wajen mai da hankali kaɗan a kan yankin na sama ko zuwa daga kirji. Wannan sigar tana ba ku damar aiki da yawa akan yankin tsoka na sama.

Yadda ake yin: wannan aikin yana buƙatar yin shi tare da goyan bayan benci ko kujera. Don yin wannan, dole ne a ɗora ƙafa biyu a kan kujera sannan, riƙe matsayin juyawa na al'ada, amma tare da ƙafafun da aka ɗaukaka, dole ne a yi turawa 20.

Don ƙoƙarin rage ƙarfin aikin, za a iya zaɓar ƙafafun ƙafa mafi ƙanƙanta, misali, don karkatar da nauyi daga yankin pectoral. Wani zaɓi kuma shine yin ƙananan saiti na maimaita 5 ko 10 a jere, har sai sun kai 10.

5. Karkatar da lankwasawa (15x)

Bayan yin aiki tuƙuru akan yankin pectoral na sama, jujjuyawar jujjuyawar za ta taimaka wajen mai da hankali kaɗan kan ƙananan ɓangaren tsokar pectoral.

Yadda ake yin: wannan aikin dole ne a kuma yi shi tare da tallafin benci ko kujera. A wannan halin, sanya hannayenka duka biyu a kan benci sannan ka miƙe ƙafafunka ka riƙe jikinka a miƙe, a cikin yanayin juyawa na al'ada. A ƙarshe, kawai yi turawa, ɗaukar kirji zuwa benci har sai gwiwar hannu ya kasance a kusurwar 90º. Yi maimaitawa 15 a jere.

Idan motsa jiki yayi wuya sosai, zaku iya ƙoƙarin amfani da ƙananan tallafi ko, idan zai yiwu, yi turawa tare da gwiwoyinku a ƙasa, misali.

6. Fashewar fashewa (10x)

Toarshen jerin horo da kuma tabbatar da gajiyawar tsoka, juyawar fashewar motsa jiki motsa jiki ne mai kyau, wanda ke kunna duka tsokar pectoral kuma yana amfani da duk ƙarfin raguwa.

Yadda ake yin: juyawar abubuwa mai fashewa yayi kama da juzu'i na al'ada, duk da haka, lokacin da aka dawo kan matsayin farko, bayan saukowa tare da kirji zuwa bene, ya kamata ayi karfi mafi yawa tare da hannaye a kan bene, don matsawa jikin sama da kirkirar kadan yi tsalle Wannan yana tabbatar da cewa tsoka tayi kwangilar fashewa. Yi maimaita 10.

Wannan aikin yana haifar da yawan gajiya na tsoka, don haka idan ya zama da wahalar aiwatarwa, yakamata kuyi yawan tura abubuwa masu fashewa kamar yadda zaku iya sannan kuma ku cika adadin tura-turawan da basu da na al'ada.

Bayan wannan motsa jiki, ya kamata ku huta tsakanin minti 1 zuwa 2 kuma ku koma farkon jerin, har sai kun kammala layi uku zuwa 4.