Don kasancewa cikin yanayin jiki mai kyau ko haɓaka aikinku kowace rana ba kwa buƙatar zuwa gidan motsa jiki. Akwai ayyukan yau da kullun a gida ko a waje idan ba ku da kuɗin shiga gidan motsa jiki. Daga cikin da'irorin gida, da motsa jiki tare da kwallon ƙwallon ƙafa da abin da muke kawo muku a yau, da atisaye tare da zaren robaKuna iya kasancewa cikin sifa daga gida idan kuna rago don zuwa dakin motsa jiki, ba ku da kuɗi ko ku ƙi waɗannan wuraren cike da maza masu imani da ƙarfi.
A cikin wannan labarin zamuyi bayanin irin motsa jiki da zaren roba da kuma waɗanne ne mafi mahimmanci don haɓaka yanayin jikin mu.
Menene motsa jiki na roba
Mun zabi goge ne saboda abu ne mai sauqi qwarai don amfani tare da hanyoyi daban-daban a cikin amfaninta. Ba wai kawai suna aiki don sautin tsokoki ko yin ƙafa ba, amma kuna iya aiki da jikin duka. Tare da su zaku iya aiwatar da nau'ikan aiki na yau da kullun kuma ku taimaka samar da kuɗin kuzari mafi girma idan kuna neman asarar mai. Ga wadanda suke so sami tsoka taro ba abu ne mai kyau sosai ba tunda iyakance yana da yawa. Koyaya, yana da amfani don fifita abubuwan tsoka da fara samarda kayan aiki.
Masu goge suna ba mu damar aiki da dukkan jiki tare da saurin motsi. Forcearfin da muke yi saboda tsayin daka ne yake ba mu bayan tsawo. Fa'idar da take dashi akan sauran hanyoyin horo shine ana iya safarar su cikin sauƙin ko'ina kuma zamu iya aiki gida da waje.
Rikicin da suke samarwa a cikin tsoka yana da tasiri sosai tunda yana da ci gaba yayin da kuke ƙara faɗaɗa shi sosai. Wannan zai haifar da ƙarfafa ƙwayoyin namu a hankali amma tare da iyakancewa cewa, da zarar mun kai matsakaicin matakin miƙawa, ba za mu iya ƙarawa da shi ba. A cikin dakin motsa jiki muna da fa'idar iya aiki tare da matakai daban-daban na lodi kuma yin kowane lokaci zamu iya dacewa da yawan aiki mai ci gaba. Koyaya, motsa jiki tare da ɗamarar roba suna haifar da dacewa mai kyau a matakin murdede da tsarin jijiyoyi.. Kamar dai ana ɗaukar aiki tsakanin rabin motsa jiki da nauyin jikinku da motsa jiki da nauyi.
Masu gudu suna amfani dashi
Masu gudu suna amfani dasu sosai don motsa jiki farawa a tseren. 'Yan wasa a cikin tseren mita 100 ya kamata su yi kokarin sauka daga layin da sauri. Sabili da haka, ɗayan mafi kyawun nau'ikan horo don haɓaka saurin fita shine aiwatar dashi tare da tayoyin don haka, Kasancewa ana yin sa tare da juriya, lokacin yin shi kyauta, sami ƙarin sauri da hanzari.
Ba wai kawai suna yin tsere ba ne amma suna yin cikakken aiki a sama da ƙananan jiki. Ta wannan hanyar, zamu iya inganta rashin daidaito daban-daban da muke da su yayin da muke yin kowane motsa jiki. Ga wadanda suke takara, ya kamata su san cewa ba gudu ba ne kawai muhimmin abu. Hakanan yana da mahimmanci a sami tsokoki masu kyau a jikin sama, abdominals kuma, a ƙarshe, ɗaukacin ginshiƙi don samun cikakken kwanciyar hankali a cikin tsere kuma ku kasance masu hankali yayin fafatawa.
Yanzu zamu ga wasu daga cikin mafi kyawun motsa jiki tare da ɗambar roba don ƙarfafa dukkan jiki.
Motsa jiki tare da zaren roba don jikin sama
- Kafadu Muna farawa tare da motsa jiki don aiki kafadu. Kuna iya aiki da tsokoki daban-daban na deltoid dangane da kusurwar da muke ba ta. A cikin wannan darasin za mu yi aiki ne da deltoid na medial. Za mu taka kan roba a tsakiya yayin da muke riƙe da hannuwansa a ƙarshen ƙarshen. Zamuyi jan kunnen hannayenmu a giciye.
- Biceps. Muna amfani da matsayi iri daya a kan roba kuma za mu lanƙwasa gwiwar hannu don gyara su a jiki kuma cewa ba sa motsi yayin da muke yin motsi sama da ƙasa, muna aiki da biceps.
- Triceps Za mu iya taka kan roba mu riƙe ta da hannayenmu ta ƙarshen. Muna sanya gwiwar hannu gaba kuma, ba tare da motsa su ba, muna yin motsi na sama da ƙasa don yin atisayen triceps.
- Baya. Don yin aiki da baya tare da waɗannan zaren roba, za mu iya jingina gangar jikin kaɗan kaɗan tare da gwiwoyi a lankwashe. Ta wannan hanyar zamu sami matsayi inda ba zamu lalata bayanmu kwata-kwata ba. Yana da mahimmanci ayi atisayen daidai dan gujewa rauni. Da zaran mun kasance cikin wannan matsayin, sai mu ja zaren roba a ƙetara kuma mu kawo gwiwar hannu a sama. Don haka zamu sami mafi kyawun ɗaukar littafi.
- Abubuwan kulawa. Mun sanya roba a bayan akwati a tsayin kirji. Muna neman daidaitaccen matsayi inda muke da kwanciyar hankali kuma muna tura igiyar gaba. Hanya ce ta mantawa game da yawan turawa.
Exercisesananan motsa jiki
Bodyananan jiki shine mafi buƙata a cikin motsa jiki masu gudana. Saboda wannan dalili, masu tsere suna aiki da su sau da yawa don daidaita ƙafafunsu don gasar. Za mu ga ayyukan motsa jiki daban-daban tare da zaren roba don ƙananan jiki.
- Quadriceps. Muna taka kan roba a ƙarshen yayin da muke wucewa ta kafaɗunmu don su kewaye. Zamu ci gaba da yin tsuru tsuru wanda zamu kara wani kokarin saboda juriyar da robar ta bayar.
- Kulle. Ofaya daga cikin tsokoki waɗanda suka yi fice a cikin masu gudu da masu kekuna sune maruƙa. Don yin waɗannan tsokoki dole ne kawai mu sanya ɗamarar roba a kusa da ƙafa kuma sanya shi cikin damuwa, faɗaɗa idon sawun. Ta wannan hanyar zamu sami damar motsa gwiwa don tagwayen su girma.
- Adductors. Muna takawa kan gajeriyar sashin roba tare da daya daga karshen da aka kafa a kafa. Da zarar mun daidaita, sai mu motsa ƙafafunmu a ciki kamar muna son wucewa zuwa ga mai kunnawa a gefenmu a ƙwallon ƙafa. Za mu yi wannan da ƙafafu biyu.
- Gindi Wani abu da ake matukar so tsakanin mata. Ana kuma amfani da gumis don yin gindi. Don yin wannan, muna sanya ƙarshen ɗakunan roba da aka kafa a ɗayan ƙafafun don mu iya ɗaukar roba ta baya tare da kishiyar kafa. Za mu ci gaba da gwiwa gwiwa da dusar roba don kyakkyawan sakamako.
- Mace mai ciki. Mun sanya matsayi iri ɗaya na na kyalli amma maimakon miƙa madaidaiciyar ƙafa, mun dawo da shi. Wannan hanyar za mu kawo ƙafa sama amma ba za mu motsa gwiwa don mayar da hankali ga ƙoƙari a kan femoral.
Ina fatan cewa tare da wannan ɗan motsa jiki na yau da kullun tare da zaren roba za ku iya zama cikin sifa.