10 Babban Motsa Jiki na Mata ga Mata

Wadatacce

• Farawa
• Dumi da farko
• Hanyoyin motsa jiki
• 1. Dumbbell curls
• 2. Triceps kickback
• 3. Triceps tsoma
• 3 HIIT Yana Motsawa don Karfafa Makamai
• Baya motsa jiki
• 4. Resistance band ja baya
• 5. Hannu biyu masu dumbbell
• 6. Mala'ikan bango
• Ayyukan kirji
• 7. Kirjin bugawa
• 8. Masu hawan dutse
• Motsa kafada
• 9. Dumbbell gaba tayi
• 10. Deltoid ta da
• Nasihun lafiya
• Layin kasa

Horar da juriya, wanda aka fi sani da horarwa mai ƙarfi, yana da mahimmancin ɓangaren kowane motsa jiki, musamman ga jikinku na sama. Kuma, duk da abin da wasu mutane za su iya gaya muku, ba zai ba ku babbar, girman, tsoffin tsokoki ba.

A zahiri, yin motsa jiki a kai a kai a hannu, baya, kirji, da kafaɗu yana da mahimmanci don kiyaye ƙarfin jikin ku da kuma ba da ma'anar tsokoki. Idan ke mace ce, fa'idodin ƙarfin horo sun faɗaɗa nesa ba kusa ba, ƙayyade tsokoki.

A cewar Rebekah Miller, MS, CSCS, NASM-CPT, wanda ya kafa Iron Fit Performance, gina ƙarfi a cikin jikinka na sama ba kawai yana sa ayyukan yau da kullun su zama masu sauƙi ba, amma kuma yana taimaka wajan kawar da cutar sanyin kashi da inganta yanayin.

Kuma mafi kyawun bangare? Kuna iya yin atisayen horo na juriya a cikin jin daɗin gidanku. Don taimaka muku fara farawa akan ƙarfin jikin ku, mun tattaro wasu daga cikin mafi kyawun motsa jiki da zaku iya yi ko'ina, kowane lokaci, tare da kayan aiki na asali.

Farawa

Horar da ƙarfi a gida abu ne mai sauƙi. Kayan aikin da kuke buƙata sun haɗa da:

• abin motsa jiki
• fewan ƙungiyoyin juriya na ƙarfi daban-daban
• kafa biyu ko uku na dumbbells waɗanda nauyinsu ya bambanta

Dumi da farko

Hanya mafi sauki kuma mafi inganci don shirya jikin ku don motsa jiki shine dumi da farko ta hanyar yin atisayen da zai ƙara zagayawar ku da nufin tsokoki da zaku yi aiki.

Don aikin motsa jiki na sama, wannan na iya nufin yin da'irar hannu, injin iska, juyawar hannu, da juyawa ta kashin baya. Hakanan, yin motsi na motsi na haske kamar yin tafiya ko motsa jiki a wuri na iya haɓaka bugun zuciyar ku kuma samun jini ya gudana.

Dangane da onungiyar Motsa Jiki ta Amurka, yana ɗaukar aƙalla mintuna 8 zuwa 12 don dumama dumu dumu.

Da zarar kun dumi, zaku iya fara mai da hankali kan takamaiman atisaye na hannuwanku, baya, kirji, da kafadu.

Hanyoyin motsa jiki

1. Dumbbell curls

Manufa: biceps

1. Tsaya ko zauna tare da dumbbell a kowane hannu, hannaye a gefenka, ƙafafu faɗi kafada nesa.
2. Youraura gwiwar hannu kusa da gangar jikinka kuma ka juya dumbbells don tafin hannayenka suna fuskantar jikinka. Wannan shine matsayin farawa.
3. Yi dogon numfashi kuma lokacin da ka fitar da iska, ka ninka nauyi zuwa sama yayin kwangilar biceps naka.
4. Dakatar a saman curl, sa'annan ka yi ƙasa zuwa wurin farawa.
5. Maimaita 10 zuwa 15 sau. Yi saiti 2 zuwa 3.

2. Triceps kickback

Manufa: triceps

1. Tsaya tare da dumbbell a kowane hannu, dabino yana fuskantar juna. Rike gwiwoyinku kadan.
2. Tsayawa kashin baya madaidaiciya, juya baya a kugu don haka jikinka ya kusan zama daidai da bene. Shiga zuciyar ka.
3. Sanya kan ka a layi tare da kashin bayanka, manyan hannayenka kusa da jikinka, kuma gabanka ya lankwasa gaba.
4. Yayin da kake fitar da numfashi, ka riƙe hannunka na sama har yanzu yayin da kake miƙe gwiwar hannunka ta hanyar turawa gaban ka baya da kuma jan hankalin ka.
5. Dakata sannan shaƙa sannan ka koma matsayin farawa.
6. Maimaita 10 zuwa 15 sau. Yi saiti 2 zuwa 3.

3. Triceps tsoma

Manufa: triceps da kafadu

1. Zauna kan kujera mai kauri. Sanya hannayenka a gefen ka kuma ƙafafunka sun daidaita a ƙasa.
2. Sanya tafin hannunka a fuskantar kusa da kwatangwalo ka kuma riƙe gaban kujerar.
3. Motsa jikinka daga kan kujera yayin riƙe wurin zama. Gwiwoyi yakamata a tanƙwara su kaɗan kuma ƙyallenku ya kamata yi ta lilo a ƙasa. Yakamata ya kamata a kara hannunka, yana tallafawa nauyinka.
4. Sha iska da rage jikinka har gwiwar hannu ta samar da kusurwa 90-degree.
5. Dakata a ƙasan, fitar da numfashi, sa'annan ka tura jikinka har zuwa inda kake farawa, kana matsi matattun kayanka a saman.
6. Maimaita 10 zuwa 15 sau. Yi saiti 2 zuwa 3.

3 HIIT Yana Motsawa don Karfafa Makamai

Baya motsa jiki

4. Resistance band ja baya

Manufa: baya, biceps, triceps, da kafadu

1. Tsaya tare da hannayenka a gabanka a tsayin kirji.
2. Riƙe ƙungiyar juriya da ƙarfi tsakanin hannayenka don ƙungiyar ta yi daidai da ƙasa.
3. Tsayawa hannu bibbiyu madaidaiciya, jawo bandar zuwa kirjinka ta hanyar matsar da hannayenka waje. Thisirƙira wannan motsi daga tsakiyar bayan ku.
4. Tsayar da kashin baya madaidaiciya yayin da kuke matsi wuyan kafaɗarku tare. Dakata a taƙaice, sannan a hankali koma matsayin farawa.
5. Maimaita 12 zuwa 15 sau. Yi saiti 2 zuwa 3.

5. Hannu biyu masu dumbbell

Manufa: baya, biceps, triceps, da kafadu

1. Rabauki dumbbell a kowane hannu kuma tsaya tare da ƙafafunku kafada-faɗi kusa.
2. Yi lanƙwasa gwiwoyi kaɗan kuma kawo gabanka gaba ta lankwasawa a kugu. Ya kamata a miƙa hannayenku tare da dumbbells kusa da gwiwoyinku. Ci gaba da kasancewa cikin zuciyarka a duk lokacin motsi.
3. Tsayawa jikinka na sama har yanzu, shiga tsokoki a bayanka, lanƙwasa hannayenka, ka ja dumbbells zuwa side dinka. Yi nufin haƙarƙarinka.
4. Dakata ka matsi a saman.
5. Sannu a hankali rage nauyi zuwa wurin farawa.
6. Maimaita 10 zuwa 12 sau. Yi saiti 2 zuwa 3.

6. Mala'ikan bango

Manufa: baya, wuya, da kafadu

1. Tsaya tare da gindi, na baya, kafadu, da kai da aka matse da bango sosai. Feetafafunku na iya zama nesa da bango don taimaka muku ku daidaita jikin ku daidai. Rike gwiwoyinku kadan.
2. Miƙe hannunka a miƙe kai tsaye tare da bayan hannunka a bango. Wannan shine matsayin farawa.
3. Matsi tsokoki na tsakiyar bayanku yayin da kuke zame hannuwanku ƙasa zuwa kafaɗunku. Ci gaba da matse jikinku sosai a bango yayin motsi.
4. Zamar da hannayenku a bango har sai sun ɗan yi ƙasa da kafaɗunku. A taƙaice ka riƙe wannan matsayi, sa'annan ka zame hannunka a sama har zuwa matsayin farawa yayin da har yanzu ake matse bangon.
5. Maimaita sau 15 zuwa 20. Yi saiti 2 zuwa 3.

Ayyukan kirji

7. Kirjin bugawa

Manufa: kirji, kafadu, triceps

1. Kwanta kan abin motsa jiki tare da durƙusa gwiwoyi da dumbbell mai haske a kowane hannu. Hakanan zaka iya yin wannan aikin a benci.
2. Endara gwiwar hannu zuwa matsayi na 90 tare da bayan hannayenku a ƙasa. Yakamata dumbbells su kasance akan kirjin ka.
3. Yi dogon numfashi kuma lokacin da kake fitar da numfashi, miƙa hannunka sama har dumbbells sun kusan taɓawa.
4. Dakata, sannan komawa matsayin farawa.
5. Maimaita 10 zuwa 15 sau. Yi saiti 2 zuwa 3.

8. Masu hawan dutse

Manufa: kirji, kafadu, hannaye, cibiya, da baya

1. Shiga cikin matsayi na katako ko matsawa. Rike hannayenka a kasan kafadun ka, tare da zuciyar ka da kuma glute dinka, kwatangwalo a layi tare da kafadu, ƙafafu faɗin faɗin hip baya.
2. Da sauri kawo gwiwoyinku na dama zuwa cikin kirji. Yayin da kake tuka shi baya, ja gwiwa ta hagu zuwa kirjinka.
3. Sauya baya da gaba tsakanin ƙafafu cikin sauri sauri.
4. Maimaita na 20 zuwa 40 seconds. Yi saiti 2 zuwa 3.

Motsa kafada

9. Dumbbell gaba tayi

Manufa: kafadu, musamman tsokoki deltoid tsokoki

1. Auki dumbbell mai haske a kowane hannu.
2. Sanya dumbbells a gaban ƙafafunka na sama tare da gwiwar hannu madaidaiciya ko slightlyan lanƙwasa.
3. Iseaga dumbbells gaba da sama har sai hannayen sama suna sama kwance.
4. Ananan zuwa matsayi farawa.
5. Maimaita 10 zuwa 15 sau. Yi saiti 3.

10. Deltoid ta da

Manufa: kafadu, biceps, da triceps

1. Tsaya tare da ƙafafun faɗin-baya, gwiwoyi sun ɗan lankwasa. Riƙe dumbbells a jikinka, tafin hannu yana fuskantar cinyoyinku.
2. Jingina kaɗan a kugu kuma ku shiga cikin zuciyar ku.
3. Aga hannayenka zuwa gefe har sai sun kai matakin kafaɗa kuma ƙirƙirar “T.”
4. Komawa zuwa wurin farawa.
5. Maimaita 10 zuwa 15 sau. Yi saiti 2 zuwa 3.

Nasihun lafiya

• Dumi da sanyi. Dumi-dumi kafin yin duk wani motsa jiki na juriya ba kawai yana shirya jikinka don motsa jiki ba, hakan kuma yana rage haɗarin rauni. Ku ciyar aƙalla 5 zuwa 8 mintuna da hannu a cikin wani nau'i na zuciya ko ƙarfin miƙaƙƙiya. Idan ka gama motsa jikinka, ɗauki lokaci kaɗan don hucewa da shimfiɗawa.
• Mayar da hankali kan fom dinka. Lokacin da kuka fara aiki na musamman na motsa jiki, Miller ya ce hankalin ku ya kamata ya kasance kan tsarin ku ko dabara. Bayan haka, yayin da kuke haɓaka ƙarfin zuciya, juriya, da ƙarfi, zaku iya fara haɓaka nauyi ko yin ƙarin saiti.
• Shiga zuciyar ka. Kowane motsa jiki da aka jera a sama yana buƙatar ƙarfin ƙarfi don tallafawa ƙashin baya. Don zama lafiya, ka tabbata ka shiga cikin tsokoki na ciki kafin aiwatar da kowane motsi kuma ka sanya su cikin aikin.
• Tsaya idan kun ji zafi. Ayyukan motsa jiki na sama zasu ƙalubalanci tsokoki kuma na iya barin ku ɗan ciwo, amma bai kamata ku ji zafi ba. Idan kayi, tsaya ka tantance matsalar. Idan rashin jin daɗi ya samo asali ne ta hanyar hanyar da ba ta dace ba, yi la'akari da aiki tare da mai koyar da kanka. Idan ciwonku ya ci gaba koda bayan gyara fasalin ku, bi likita tare da likitan ku.

Layin kasa

Juriya na jiki ko ƙarfin horo yana da jerin fa'idodi masu yawa. Yana taimaka maka ƙarfafa ƙarfin tsoka da jimiri a cikin makamai, baya, kirji, da kafadu. Hakanan yana taimaka muku ƙona adadin kuzari, rage haɗarin rauni, da kuma gina ƙashi mai ƙarfi.

Don kyakkyawan sakamako, yi ƙoƙari ku yi aikin motsa jiki na sama a wasu lokuta sau a mako. Fara a hankali tare da karancin maimaitawa da saiti, kuma a hankali ƙara ƙarfin aikinku yayin da kuke haɓaka ƙarfinku.