Gluteus tsoka ce wacce aka ɗan manta da ita ga maza, amma yana da mahimmanci ga duk mata a cikin duniyar motsa jiki. Lokacin da muka shiga dakin motsa jiki, akwai shakku da yawa waɗanda suka shiga cikinmu game da menene mafi kyawun atisaye don ƙungiyar tsoka. Da motsa jiki Zasu iya taimakawa haɓaka girman su da bin sauran nau'ikan motsa jiki masu alaƙa da ƙananan jiki.
A cikin wannan labarin zamu gaya muku wanne ne mafi kyawun motsa jiki da abin da yakamata kuyi la'akari da iyakar aikin.
Ragowar adadin kuzari
Abu na farko da zaka kiyaye idan ka shiga dakin motsa jiki shine daidaiton kuzari. Horon duka ƙarfin ƙwayar tsoka da mai mai iri ɗaya ne. Abin da gaske ya canza burin motsa jiki shine abinci. Lokacin da muke neman rasa mai, dole ne mu samar da ƙarancin caloric a cikin abincin. Wannan yana nufin sanya ƙarancin adadin kuzari fiye da abin da ake ciyarwa kowace rana. Dole ne mu sani cewa a cikin matakin gazawar caloric ba za mu sami ƙarfin tsoka ba. Lallai za mu rasa kiba mai yawa kuma mu zama cikakke ma'ana.
A gefe guda, ko da mun zaɓi mafi kyawun motsa jiki, ba za mu sami girma ba sai dai idan muna cikin rarar caloric. Akasin abin da ke faruwa a matakin asarar mai, yayin mataki na samun karfin tsoka dole ne mu sami rarar caloric a cikin abincin. Wannan yana fassara azaman abincin caloric mafi girma fiye da abin da muke ciyarwa a zamaninmu yau. Dole ne mu tuna cewa wannan rarar makamashi dole ne a kiyaye shi akan lokaci don ganin sakamako. Kada mu manta cewa samun karfin tsoka ya fi rikitarwa fiye da rasa mai.
Sabili da haka, idan ba mu kasance cikin rarar kalori ba, babu damuwa ko wane irin motsa jiki muke yi, ba za mu samar da ƙwayar tsoka a cikin wannan ɓangaren jiki ba, a'a wani ne.
Mafi kyawun motsa jiki
Ofayanmu mun fahimci ta wace hanya ya kamata a tayar da abinci, za mu tattara menene mafi kyawun atisaye na gindi.
Hip turu
Yana da kyau mafi kyawun motsa jiki na gina tsoka a cikin yanki. Motsi ne mai aminci kuma yana iya samun ci gaba mai ɗorewa cikin lokaci. Don yin wannan, dole ne muyi amfani da sandar Olympics. Zamu tsaya muna goyon baya scapulae akan benci kuma zamu sanya sandar mu a matakin hip. Za mu sanya mafi girman faya-fayan da za mu iya samunsu a ƙasan.
Na gaba, muna sanya ƙafafu a layi ɗaya zuwa layin kafadu kuma tare da tafin sawun duka a kan ƙasa. Zamuyi jujjuyawar kwankwaso da turawa tare da kwatangwalo da kafafuwa. Ta wannan hanyar, muna ɗaga sandar don kiyaye jiki a kusurwar digiri 90 tare da kwance. A mafi girman matsayi dole ne mu ƙunshi gluteus ta matse matsakaici.
Mahimmin maki a cikin wannan darasi:
- Dole ne mu kiyaye wuyanmu tare da kashin baya cikin motsi.
- Kafin fara lokacin taro, ɗauki numfashi ka matse cikin. Wannan matsewar cikin zai taimaka mana wajen samar da kwanciyar hankali a kwatangwalo da kuma kare bayanmu na baya.
- Muna matsawa da ƙafafunmu zuwa ƙasa. Hanya ce kaɗai hanyar da za a tabbatar da tinkarar ƙugu da ƙafa a lokaci guda. Idan ƙafa ba sa tare da motsi na hip, za mu yi lodi da yankin lumbar.
- Dole ne mu daina fadada kwatangwalo. Da zarar mun isa matsayi na digiri 90 game da kwance kawai dole ne muyi amfani da kullun kuma mu kula da yanayin isometric na dakika 1.
- Ya kamata a yi aikin lokaci a hankali ta hanyar matse ciki a kowane lokaci. Idan ya cancanta, zaka iya sake ɗaukar numfashinka kafin sauka. Yana da mahimmanci cewa gluteus bai taɓa ƙasa ba.
Sentadilla
Kodayake sanannen sanannen sanannen sanannen tasirinsa a cikin ci gaban quadriceps, gluteus yana taka muhimmiyar rawa a cikin wannan aikin. Akwai bambance-bambancen da yawa don squat, amma mafi inganci shine matsuguni na al'ada. Don yin wannan, dole ne mu sanya kanmu a cikin shinge inda za mu amintar da sandar Olympics. Yana da ban sha'awa a yi wasu jerin kimanin don a saba da ɗaukar nauyi mai yawa. Abu mai ban sha'awa game da irin wannan motsa jiki shine kasancewa kusa da gazawar tsoka don samar da isasshen kuzari ga jiki.
Fasahar tsugunno ita ce ɗayan mafi ƙarancin motsa jiki. Yana daga cikin rukunin abubuwan da ake kira atisaye na asali wanda a ciki ake samun matattu da kuma buga benci. Don yin kyakkyawan squat ya zama dole a yi motsi mai kyau na kwatangwalo, gwiwoyi da idon kafa.
Da farko dai, sanya kafafuwan ka a fadi mai kama da na kafadu. Kwallayen ƙafafun ya kamata su zama kaɗan ko juyawa zuwa waje. Zamu sanya hannayenmu mafi kusa da kafadu da gwiwar hannu a cikin layi layi da ƙasa. Don karɓar sandar dole ne mu ƙara ƙarfin ciki don daidaita dukkan yankin. Don rage sandar dole ne mu koma zuwa kwankwasonmu ta matse gluteus da ciki. Da zarar mun buga rauni na digiri 90, zamu koma sama. Kafin kowane maimaitawa yana da ban sha'awa sake numfashi da kuma matse ciki sosai. Wannan bangare yana da mahimmanci don kare yankinmu na lumbar ko don inganta ƙimar motsi.
Mafi kyawun motsa jiki: huhu
Hadin gwiwa ne da yawa kamar yadda ake tsugune. Koyaya, samun damar matsar da lodi mafi girma yana haifar da hauhawar jini mafi girma a cikin yankin gluteal. Sabili da haka, matakan dole ne su shiga saman yana da mafi kyawun motsa jiki. Don yin abincin rana dole ne mu san cewa akwai wasu bambance-bambancen da yawa kamar yadda yake a cikin squat. Mafi kyawun bambancin shine barbell lunge. Aikin motsa jiki ne inda za'a iya motsa kaya mafi girma kuma akwai ci gaba mafi girma.
Ana yin wannan motsa jiki ta hanyar ci gaba gaba sanya sandar akan trapeze ɗinmu kamar a cikin squat. Dole ne mu tabbatar da motsi na hip kuma kada mu ci gaba gwiwa a yayin juyawa. Zamu dauki matakan da suka dace har sai mun kusa gazawar tsoka. A cikin irin wannan motsa jiki, ya zama abin ban sha'awa ne don samun kyakkyawan tushe don kar mu gaji da huhun huhun mu kafin glute da quadriceps.
Ina fatan cewa tare da waɗannan nasihun zaka iya sanin menene mafi kyawun atisaye na gindi da yadda ake aiwatar dasu.