A kowane kayan yanar gizo da aka keɓe ga wasanni, rayuwa mai kyau ko gina jiki, zaka iya samun abubuwa game da nazarin ƙananan pressan jaridu, da alamomin sa da matsalolin ta, yayin da babba ya rasa kulawa. Aikin motsa jiki don na sama latsawa ya kamata a zaɓa don saitin motsa jiki kamar yadda ake tunani da hankali.
Menene babba da ƙananan latsawa
Rabon 'yan jaridu cikin "babba" da "kasa" yana da sharadi, wadannan bangarori biyu ne na tsokar abdominis. Duk wani motsa jiki da ake nufi da bangaren sama na tsokar hanji zai tilasta wa karamin sashin yin aiki, kuma akasin haka, saboda jijiyar daya ce, kuma koyaushe tana yin kwangila gaba daya. Koyaya, aikatawa yana nuna cewa yafi wahalar wahalar saukar da ƙananan ɓangaren, akwai dalilai da yawa don wannan:
- Musclearfin abdominis mai karkatarwa yana da kauri daban-daban tare da tsayinsa: ɓangaren sama ya fi fadi, yayin da ƙarami ya fi ƙunci. Babban ɓangaren tsoka yana amsawa da sauri zuwa horo, saboda mafi girman taro, cubes sun fi sauƙin zana shi.
- Babban aikin tsoka ta dubura shine kawo kirji zuwa yankin pelvic. Misali, lokacin da aka karkata, ƙananan ɓangaren latsawa yana gyara ƙashin ƙugu dangane da kashin baya, kuma ɓangaren na sama yana jan kirji zuwa ƙashin ƙugu. Lokacin ɗaga ƙafafu daga wani yanayi, akasin haka, ƙananan sashin yana aiki, yayin da babban latsa yana gyara kirji. A cikin rayuwar yau da kullun, dole ne ku tanƙwara sau da yawa fiye da ɗaga ƙafafunku, godiya ga wannan, ana ci gaba da buga babba har ma da mutanen da ba su da ƙwarewar horo.
- Akwai ƙananan kitse a cikin ciki na sama kuma an fi ganin tsokoki na ciki; idan tsoffin abdominis ya tsotse kuma yana da kwatankwacin cubes, to yana da sauki a ganshi a sama.
Bugu da kari, ga 'yan mata, saboda halayen jiki, ya fi wahalar fitar da' yan jaridu mafi kankanta, yayin da na sama ke amsawa kamar yadda sauƙin ɗaukar kaya.
Inventarin kaya
Idan akwai irin wannan burin don yin sama da manyan 'yan jarida a gida, to horo da kyakkyawan zaɓaɓɓen horo zai zama mafi kyawun mataimaka a cikin wannan lamarin. Koyaya, wasu samfuran kayan aiki da kayan aiki na iya haɓaka ƙwarewa da jin daɗin aikinku:
- Kayan motsa jiki da tufafi masu kyau zasu taimake ka ka shiga cikin yanayin motsa jiki.
- Gym Roller kwararren mai horo ne mai araha ba kawai don ƙwayoyin ciki ba, har ma da sauran tsokoki.
- Fitball wani kayan wasan motsa jiki ne wanda zai haɓaka jerin ayyukan da ake dasu sosai.
- Kujeru na musamman don 'yan jarida zai baku damar inganta bangaren sama na tsokar abdominis.
- Weights - kettlebells, dumbbells ko barbell pancakes.
Shin ina bukatan amfani da nauyi
Masu farawa suna buƙatar ƙananan lodi, ƙila su yi ba tare da dumbbells ko nauyi ba. Amma duk tsokoki, gami da ɓoyayyen ciki, da sauri ake amfani da nauyin, kuma ci gaba yana buƙatar ƙarin horo. Nauyin kaya masu kyau ne don wannan.
Wasu lokuta 'yan mata suna jin tsoron amfani da ƙarin nauyi a cikin horo, suna gaskanta cewa wannan na iya haifar da ƙaruwar ƙarar tsoka. Dole ne a fahimta cewa saboda bambance-bambancen ilimin kimiyyar lissafi, jikin mace ba ya son ya kara karfin tsoka, kuma wannan yana faruwa ne yayin horo "mai-maimaitawa". Yayin horo tare da nauyi mai nauyi yana inganta ƙona mai.
Maza, ba tare da la'akari da ko suna son ƙara ƙarfin ƙarfin tsoka ba ko ƙara ƙarfin tsoka, suna buƙatar nauyi yayin aiki da 'yan jarida. Idan babu kayan aiki na musamman, to kwalaben ruwa na iya zama madadin dumbbells ko barbell pancakes.
Yadda za a inganta tasirin aikin atisaye na sama
Dokoki da yawa zasu ba ka damar cimma kyakkyawan sakamako daga horo:
- Zaɓi shirin horo daidai da matakin horo. Motsa jiki da ke da wuya suna iya haifar da ciwon tsoka na tsawan lokaci, kuma motsa jiki mai sauƙi ba zai yi aiki ba. Yayinda kuke yin aiki da tsokoki, ƙaddamar da hadaddun horo. Jiki yana amfani da damuwa, kuma motsa jiki yana dakatar da ci gaba mai motsawa.
- Kar a manta da dumi da kuma mikewa. Ba wai kawai ana buƙatar su don hana rauni da damuwa ba, tsokoki da aka horar sun fi dacewa da horo.
- Motsa jiki dai-dai. Kada ku ji tsoron ciyar da motsa jiki gabaɗaya don fahimtar dabarun aiwatar da kowane motsa jiki, don gano waɗanne ƙungiyoyin tsoka ya kamata su yi aiki da kuma waɗanda ya kamata su shakata. Yana da mahimmanci don ma'amala da numfashi - a matsayinka na mai mulki, fitar da numfashi ya kamata ya faru a lokacin mafi girman ƙoƙarin jiki, duk da haka, akwai keɓaɓɓu a cikin motsa jiki tare da wuraren rikici da yawa. A cikin motsa jiki akan tsokoki na ciki, ɓacin ya zama mai wahala a kowane lokaci. Yin horo ba daidai ba, tsokar abdominis baya aiki ko baya aiki sosai.
- Ku bi jadawalin horo sosai, kada ku zama rago kuma ku ba da duk abin da kuka fi kyau yayin horon.
Yadda ake yin famfo sama na sama
Raba wani aikin motsa jiki na daban don ɓangaren tsoka ɗaya tabbas ba shi da daraja. Idan horon ya shafi tsokoki na ciki, to yakamata a tsara 15-25% na darussan don babban latsawa. Wannan bangare na tsokar abdominis na amsawa cikin sauki ga danniya ga mata da maza, saboda haka yana da mahimmanci a tabbatar cewa dukkanin kungiyoyin tsoka sun bunkasa daidai.
Babban aikin babban latsawa shine kawo kirji zuwa ƙashin ƙugu, yayin da ƙananan ɓangaren ke gyara yankin ƙashin ƙugu dangane da kashin baya, horarwa suna kan wannan ƙa'idar.
Darasi na Matasa na Sama
- Karkadawa. Darasi mafi inganci don babban latsawa, yana da zaɓuɓɓuka da yawa. Classic crunches ake yi yayin kwanciya a kan wuya surface. Ana buƙatar cire hannuwanku a bayan kanku, kuma tanƙwara ƙafafunku a gwiwoyi. Yayin da kake fitar da numfashi, kana bukatar ka daga goshinka sama, daga hannayen kafada, amma barin kasan baya an danne shi a kasa. A kan shaƙar iska, koma matsayin farawa. Don ƙarin fahimtar ka'idar aikin, zaku iya tunanin karkatar da abin motsa jiki - kuna buƙatar zagaye da baya yayin ɗaga sandun kafaɗa. A cikin sigar gargajiya, an halatta amfani da kayan nauyi. A wannan yanayin, dabino yana kan kirji kuma yana riƙe da ma'aunin nauyi - kwalliyar kwalliyar kwalliya, fanke daga ƙwanƙwasa ko kwalban ruwa.
- Zaɓuɓɓukan karkatarwa masu rikitarwa. Ana iya yin karkatarwa kwance tare da bayanku a kan ƙwallon ƙwallon ƙafa, kuma ku jingina ƙafafunku a ƙasa, babban abu shi ne a hankali a hankali cewa ƙananan baya ya kasance a layi ɗaya da bene. Wani zaɓin yana murɗawa a kan benci, a wannan yanayin ana buƙatar gyara ƙafafun ƙarƙashin rollers na musamman. Ba lallai ba ne a ɗaga jikin gaba ɗaya a tsaye daidai da bene, kawai ana yin murɗaɗɗu. A cikin dakin motsa jiki, akwai motsa jiki "murɗawa a kan toshe": kuna buƙatar durƙusa a gaban na'urar kwaikwayo kuma ku ja igiya tare da hannuwanku don fuskantar matakin, karkatar da jiki gaba kaɗan. Yayin da kake fitar da numfashi, yi juyi, gwiwar hannu ya kamata su matsa zuwa tsakiyar cinya.
- Sauyewar ciki. Kuna buƙatar miƙe, kwance a kan ciki, shimfiɗa hannayenku tare da jiki. Yayin da kake fitar da numfashi, ka shimfiɗa kafadar kafada ka ɗaga sama, ka tabbata cewa ƙananan sashin jiki bai sauka daga ƙasa ba. A kan shaƙar iska, koma matsayin farawa.
- Isesaga hannaye da ƙafafu. Matsayi farawa: kwance a kan baya, kafafu sun miƙe. Yayin da kake fitar da numfashi, ana buƙatar ɗaga hannuwanka da ƙafafunka a lokaci guda, don tafin ya taɓa ƙafafun, yayin shaƙar, ya dawo baya.
- Harafin "T". Matsayin farawa: tallafi yana kwance akan madaidaitan hannaye. Yayin da kake fitar da numfashi, ana buƙatar canja wurin nauyin jiki zuwa hannun dama, kuma ɗaga sama tare da hannun hagu ka tsaya a wannan matsayin. Yayin numfashi, komawa zuwa yanayin da ya dace kuma maimaita ta wata hanyar.
