Lokacin da muka shiga gidan motsa jiki muna neman samun jiki mai ɗoki wanda zamu iya ganin shahararrun fakiti shida. Abs shine motsa jiki wanda ke tattare da labaran karya da imani na karya game da ci gaban su da ci gaban su. Daya daga cikin motsa jiki da ake amfani dasu dan inganta ciki shine katako na ciki. Wadannan darussan an dauke su mafi kyau don bunkasa dukkanin yankin ciki. Koyaya, gwargwadon amfanin su shine, tsawon lokacin da yakamata ya ɗore, sau nawa yakamata mu horar, waɗanne ire-irensu suka fi tasiri, da dai sauransu
Za mu warware duk waɗannan shakku a cikin wannan labarin inda za muyi magana mai zurfi game da katako na ciki.
Abinci don mai kyau ciki
Kafin magana akan tafin ciki da yadda zamu aiwatar dasu da horar dasu, dole ne muyi magana game da wani al'amari na asali. Abincin bisa ga motsa jiki. Dole ne mu sani cewa, don samun ƙarfin tsoka, muna buƙatar kasancewa cikin rarar adadin kuzari a cikin abinci a ci gaba cikin lokaci. Wato, dole ne mu ciyar da wani ɓangare na lokacin motsa jiki don samun ƙarfin tsoka da kuma wani lokacin rasa ƙima mai yawa. Don yin wannan, ana aiwatar da matakai biyu da aka sani da lokacin ƙara da ma'anar ma'ana.
A cikin juz'i na juzu'i, wani bangare na karuwar tsoka, muna amfani da abincin don samar da ƙananan rarar adadin kuzari wanda, tare da babban furotin, yana taimaka mana ƙirƙirar sabbin ƙwayoyin tsoka. Matsalar ita ce a lokacin wannan matakin babu makawa dole ku sami ɗan kitse a cikin aikin. Ta wannan hanyar, cikinmu ba zai fito fili ba kuma ba za mu iya nuna ɓacin rai ba. Koyaya, Yana da tsari mai mahimmanci don iya ƙirƙirar abs wanda za'a iya nuna shi yayin ma'anar ma'anar. A wannan lokacin, zamu rasa kitsen da muka sami girma da kuma "fallasa" ɓacin jikin.
Da zarar an bayyana wannan, zamuyi nazarin dukkanin katako na ciki da ire-irensu.
Katako na ciki da bambance-bambancen karatu
A cikin katako na ciki muna ƙoƙarin yin matsin lamba akan ɗaukacin yankin don samun damar samar da wadataccen motsawa don tilasta ƙwayoyin su haɓaka. Wannan shine yadda muke haɓaka ƙwayar tsoka a cikin yankin ciki. Koyaya, yawanci yana motsa jiki mai buƙata kuma akwai bambance-bambance daban-daban don duk matakan.
Zamuyi nazarin wadanda sune manyan bambance-bambancen da ke cikin tafin ciki.
- Farantin tare da canji na goyon baya: Shine wanda muke sanya kanmu a cikin mukaddarin tare da ɗaga hannayenmu kuma ɗaya daga cikin gwiwar hannu yana lankwasawa ta yadda madafin goyan baya ne. Ta wannan hanyar, za mu ma sautin makamai.
- Plank tare da lankwasawa: A cikin irin wannan bambance-bambancen, muna mallakar matsayin katako kuma ba sa kwanciya a ƙasa yana jingina da wuyan hannu da ƙira. Za mu tanƙwara gwiwar hannu don matsowa kusa da ƙasa mu riƙe na 'yan sakan kaɗan har sai mun sake miƙa hannayenmu.
- Tsarin Balance Balance Plank: daga yanayin plank mun ware kafa daya daga kasa kuma muna kokarin kiyaye daidaito na tsawon dakika. Zamu sake kwantar da kafa a kasa don maimaita motsa jiki da dayan kafar.
- Ironman Superman: wannan sananne ne a dakin motsa jiki. Ya ƙunshi ɗaga hannu ɗaya a lokaci ɗaya tare da ɗaya ƙafafun kafa. Jiki ya kasance daidaitacce akan maki na tallafi.
- Shuka tare da gwiwa zuwa kirji: mun sanya kanmu a cikin matsayi na katako kuma muna tafiya a madadin kawo gwiwa zuwa kirji.
- Plank tare da tsalle: an maida hankali ne don nazarin wasu juyawar hanji. Nau'in motsa jiki ne wanda ke buƙatar ƙarfi cikin jiki.
A cikin dukkanin waɗannan bambance-bambancen kuma muna samun motsa jiki tare da ƙwallon ƙafa. Dole ne a tuna cewa don amfani da ƙwallon ƙafa ba za mu iya saukewa a cikin lumbar ba kuma koyaushe muna ci gaba da cibiya zuwa rufin. Ta wannan hanyar, muna guje wa kowane irin rauni. Hakanan muna da bambance-bambancen gefe na gefe wanda zamu tsaya a gefenmu tare da gwiwar gwiwar da ke ƙasa da kafada. Dole ne ku haɗa ƙafafunku kuma ku raba jikinku daga ƙasa. Dole ne ku kiyaye madaidaiciya layi game da ƙasa.
Amfanin katako na ciki
Tunda akwai mutane da yawa waɗanda suke yunƙurin aiwatar da ƙalubalen katako na ciki, dole ne mu sani cewa dole ne ku aiwatar da wannan aikin. A cikin wannan nau'in motsa jiki, ana aiki da tsokoki da yawa. Babban abin girmamawa shine akan abdominis mai karkatarwa da mai wucewa.. Koyaya, ta hanyar samun nutsuwa gaba daya zaku iya yin aiki wani ɓangare na kafaɗa, kirji kuma ya haɗa da wasu ɓangarori uku. Hakanan muna yin motsa jiki na ƙasa. Kasancewar an sanya mu a cikin shirin, zamu ga cewa muna buƙatar yin wasu aiki a duwawun da kuma ta hanzarin femoris quadriceps.
Dole ne mu tuna cewa, muna iya samun tsokoki masu haɓaka sosai, cewa idan muna da ɗigon 'yan centimita na kitse a gaba ba za mu iya ganin komai ba. Sabili da haka, dole ne a haɗa wannan nau'in motsa jiki tare da rage cin abinci na hypocaloric don rage yawan mai da kuma sauran atisayen aerobic.
Kodayake motsa jiki ne tare da kyakkyawan tasiri, dole ne ku yi fasaha da kyau. Kodayake motsa jiki ne wanda ba shi da motsi, bai kamata mu ɗauke shi azaman motsa jiki ba tare da yiwuwar raunin da ya faru ba. Ba motsa jiki bane wanda aka ba da shawara ga mutanen da ke da matsalar kiba ko ƙananan larura ba. Kuna buƙatar juyawa zuwa mai ba da horo na kanka don kimanta halinku. Hakanan ya kamata su gyara fasahar ku da kyau don sanya wuri mai kyau.
Idan ba mu yi aikin da kyau a kan katako na ciki ba, za mu iya sanya kaya da yawa a kan yankin lumbar tare da lankwasawa da yawa. Ta wannan hanyar, muna samun kashin baya don wahala. Wata hanyar da mutane ke yawan rikita wadannan darussan ita ce ta mita. Dole ne a horar da ciki kamar dai wata tsoka ce. Kamata yayi intensarfi, ƙimar horo da mita bisa ga matakinmu da manufarmu Me muke nema. Kada mu manta cewa abs ɗin shima yana buƙatar hutu don samun damar haɓaka sosai.
A ƙarshe, daidai yake da tsawon lokaci. Kada mu wuce tsawon lokacin katako na ciki saboda muna iya lalata lumbar.
Ina fatan cewa tare da wannan bayanin zaku iya koyo game da katako na ciki.