Tabbas idan kuna cikin dakin motsa jiki kuna son samun cikakkiyar sifa. Alamar shahararrun fakiti shida wani abu ne wanda fiye da ɗayan yayi la'akari da shi idan ya kasance cikin sifa. Koyaya, wannan aiki ne mai wahala wanda ke buƙatar ba kawai sadaukarwa ba, har ma da wasu ƙwarewa don aiwatar da kyakkyawar dabara a cikin atisayen. A yau za mu koya muku wani nau'in motsa jiki wanda zai taimaka muku sosai don isa ga maƙasudin alama shida. Labari ne game da isometric abs. Kari kan haka, za mu koya muku wasu mahimman jagororin da za ku yi la'akari da su don cimma hakan.
Kuna so ku sani game da aikin isometric abs? Ci gaba da karatu saboda muna fada muku komai daki-daki.
Tsarin isometric ko katakon katako
Wannan nau'in motsa jiki kuma ana kiranta azaman tsayayyen tsaye. Babban fa'idar da waɗannan motsa jiki na ciki suke da shi akan sauran shine sakamako ana fara gani cikin kankanin lokaci. Kuma shine idan fasaha ta kasance daidai, zasu iya yin tasiri sosai akan tsokoki na ciki. Kari akan haka, zaka iya mantawa da yawan lankwasawa da yin maimaitawa mara iyaka.
Godiya ga irin wannan motsa jiki, ana iya samun wasu fa'idodi banda samun fakiti guda shida, kamar gyara hali da sanya layinmu ya miƙe. Strongarfin ciki mai ƙarfi ne ke da alhakin gyara hali mafi kyau. Bugu da kari, suma suna aiki ne don karfafa hannaye, kafadu da quadriceps, tunda nau'ine ne na motsa jiki wanda ya shafi tsokoki da yawa yayin aiwatar dashi.
Wannan aikin yana ci gaba. Wato, mu kanmu zamu iya shawo kan lokacin da zamu iya tsayawa kan farantin kuma muyi aiki da ƙari. Isometric abs suna da kyau a farkon. Mutane kalilan ne suke son wuce fiye da minti ɗaya suna yin katako ba tare da buƙatar dainawa ba. Hannunka, kafadu, da quads suna yin rauni kuma ba za ka iya ɗauka kuma ba. Koyaya, kun lura da matsi mai girma a cikin yankin duka wanda zai ba ku ɗawainiya mafi girma fiye da kowane motsa jiki.
Gaskiyar ita ce ta cika cikakke. Kodayake da farko tsada ne don aiwatarwa, fa'idodin suna nan da nan kuma zaunanniya. Ga mutane da yawa da ke da rikitarwa na ciki, wannan nau'in motsa jiki cikakke ne don yayi siriri kuma ya lura cewa kun yi aiki a yankin.
Mata da yawa suna ganin kamala ne suyi irin wannan motsa jiki bayan sun haihu don dawowa cikin sifa da toning. Ta wannan hanyar, bikini yayi daidai kuma zasu iya zama masu karfin gwiwa ta hanyar kallon mafi kyau da siriri.
Yanayi la'akari
Abu daya da dole ne ya zama bayyananne don alama alama guda shida ba shine motsa jiki na isometric ba, amma abinci. Ko da zamu kwashe tsawon yini muna yin katako, zai zama mara amfani idan ba mu da kaso mai yawa. Kimanin 11-12% ga maza kuma 17-18% na mata. Idan kitsenmu ya fi waɗancan kaso, ba za a ga ɓarna ba koda kuwa mun yi isometric abs.
Don rage kitsenmu na ciki, dole ne mu kasance a kan shirin cin abinci bisa ga rashi adadin kuzari na tsawon lokaci. Abincin da ya dogara da babban furotin, matsakaici a cikin lafiyayyen mai, da kuma karancin carbohydrates. Ta wannan hanyar zamu iya rasa mai ba tare da rasa tsoka ba. Da kyau, yi horo na nauyi yayin da kuka rasa nauyi don kauce wa ɓarna tsoka.
Kuma, kamar yadda muka ambata a baya, haɓakaccen isometric ba zai taimaka muku kawai ba don samun kyakkyawan ciki, amma kuma zai ba da gudummawa a nan gaba, lokacin da kuka wuce shekaru 50, don gyara matsayinku kuma ku guji babban ɓangare na raunin da tsofaffi suka samu.
Akwai mata da yawa waɗanda, a lokacin da suke ciki, suna fama da matsanancin ciwon baya. Ga duk waɗanda ke da ƙuƙwalwa a cikin kashin baya, waɗannan motsa jiki zasu taimaka muku (ko kuna ganin fakiti shida ko a'a) don ƙirƙirar ɗamarar yanayi wacce ke gyara halaye da rage ciwo.
Dole ne ba kawai muyi tunani game da fa'idar fa'ida ba, amma game da lafiyarmu. Ka tuna cewa hanya ɗaya don haɓaka ɓarna ita ce ta a matakin samun tsoka. A ciki zamu sami nauyi da ƙiba a cikin aikin, wanda daga baya za a rage shi a cikin matakin ma'anar inda za mu iya yiwa alama ƙaunataccen ƙaunataccenmu shida.
Fa'idodin isometric abs
Wadannan abs suna da babbar fa'ida ga jikin mu. Gyara da muka ambata a baya
hali da rage ciwon baya. Hakanan yana taimaka wa gidajenmu ba su wahala a kan lokaci.
Mafi kyawu game da waɗannan darussan shine zaka iya hada su da wasu nau'ikan motsa jiki na ciki da kuma dan motsa jiki a karshen aikinka na motsa jiki kuma ba kwa bukatar zuwa dakin motsa jiki don yin aiki dasu. Kuna iya yin hakan a gida, a lambun, a bakin rairayin bakin teku ko cikin wurin waha. Za ku buƙaci tabarma kawai don kauce wa cutar hannuwanku yayin da ake tallafawa ku.
Daga cikin fa'idodin da muke samu daga waɗannan atisayen muna lissafa masu zuwa:
- Inara ƙarfi da sautin tsoka.
- Rigakafin ciwo, rauni da inganta yanayinmu.
- Ci gaban ginin ƙwayar tsoka.
- Inara cikin juriya.
- Areaarfafa yankin ciki da lumbar.
- -Ara girman kai a cikin mutane da yawa don ganin kansu tare da ma'anar ciki.
Yadda ake yin katakon katako zuwa kammala
Yanzu zamu gaya muku ingantattun jagororin ƙarfe don samun amfanin motsa jiki.
- Muna sanya hannayenmu ko gwiwar hannu a layi tare da kafadu suna yin kwana 90 daidai. Kuna iya samar da makamashi da kyau ta hanyar dunƙule dunkulen hannu.
- Muna daidaita baya kuma mu daidaita ƙashin ƙugu tare da duka jiki.
- Don yin motsa jiki da kyau, zamu kuma sanya damuwa a kan quadriceps don kiyaye jiki madaidaiciya kuma kada ya cutar da gwiwoyinmu.
- Ikon diddigin naku kuma ya kasance a kusurwa 90.
- Wuyan yana daidaita tare da baya kuma muna kallon idanunmu tare da rufe muƙamuƙi don kada mahaifa su dauki tashin hankali.
- Dole ne ku matse cikin ku sosai da tunani ku jawo hannayenku baya. Ta wannan hanyar muna haɓaka tashin hankali a cikin mahimmanci kuma inganta zaman lafiyar jiki.
Ina fatan cewa tare da waɗannan nasihun zaka iya yin faranti na isometric mai kyau kuma mafi kyau, tare da abincinka, ciki da kake so sosai.