Lokacin zabar saitin motsa jiki don latsawa, kuna buƙatar yanke shawara ko za a gudanar da azuzuwan a cikin gidan motsa jiki ko a gida.
Babu wata amsar da babu shakku a inda ya fi kyau a gudanar da horar da manema labarai, dole ne kowa ya yanke wa kansa shawara ta hanyar la'akari da dukkan abubuwan:
- Samun dakin motsa jiki (gwargwadon kasancewar lokacin kyauta, nesa da dakin motsa jiki, farashi). Wannan shine farkon abin da ya kamata ku kula da shi, saboda idan babu damar ziyartar dakin motsa jiki, to zaɓi ya rasa ma'anarsa - horo yana yiwuwa ne kawai a gida.
- Tawaga ko kadaici. Ga wasu yana da mahimmanci a sami mutane masu tunani iri ɗaya, wani yana buƙatar gasa domin haɓaka. Akwai nau'ikan mutane da suka fi son kaɗaici da shiru, wasu kawai masu kunya ne. Yana da mahimmanci don ayyana yanayi mai kyau don kanku don kada horo ya juya zuwa azabtarwa.
- Makasudin horo da ikon yinsa. Idan makasudin horarwa shine "bushe" jiki ta hanyar kilogiram 40 da yin famfo don shiga cikin gasar bikini ta motsa jiki, to zai zama da wahala sosai (amma ba mai yuwuwa ba) aiwatar da irin wannan horo a gida, gidan motsa jiki da ƙwararren mai koyarwa zasu zama kyakkyawan taimako a hanya. Amma lafiyayyen jiki mai jituwa za'a iya samunsa a gida da kuma dakin motsa jiki.
- Horo. Ba kowa bane ke iya bin tsayayyun jadawalin da tsayayya wa shagala a cikin gida. Talabijan, kiran waya, da ayyukan gida kawai zasu iya shafe muku motsa jiki. Idan hutu tsakanin motsa jiki ya cika da abubuwan banza da ayyukan yau da kullun, idan horo ya zama abin mamaki da rashin tsari, to membobin motsa jiki na iya zama maganin wannan matsalar.
- Kayan aiki da simulators. Akwai rukunin mutanen da suke son yin aiki a kan kwatancen abubuwa fiye da kawai murɗawa kan tabarma, a gare su wannan muhimmin lamari ne na halin ɗabi'a. Kuma akwai waɗanda ke ƙyamar yin aiki da kayan wasanni a cikin gidan motsa jiki bayan wasu mutane.
Idan an yanke shawara don yardar da dakin motsa jiki, to mataki na gaba shine zaɓar kujera mai girgiza.
Yadda za a zabi gidan motsa jiki?
Da farko dai, suna kula da sauƙin wuri da farashin biyan kuɗi, amma akwai wasu mahimman bayanai masu yawa. Gidan motsa jiki dole ne ya sami iska mai kyau da isasshen haske; kasancewar dakin canzawa, shawa da bayan gida zasu samar da kwanciyar hankali kadan. Kuma mafi mahimmanci shine maƙallan. Idan makasudin horo shine yaɗa 'yan jarida, to dole ne dakin motsa jiki ya sami benci don latsawa, sandar kwance, mai koyar da toshewa (ƙirar firam ko toshewa akan kebul), zai fi dacewa da motsa jiki na motsa jiki.
Yana da kyau a kula da lambar dumbbells da pancakes don sandar - yakamata a sami da yawa daga cikinsu, yana da kyau idan ma'aunan sun fara daga kilogiram 0.5-1.25, kuma matakin da ke tsakanin ma'aunin nauyin ƙananan ne - bai wuce kilo biyu ba. Wannan zai ba ku damar daidaita daidaitaccen tsarin haɓaka rikitarwa na azuzuwan.
Motsa jiki kan benci mai lankwasa a cikin dakin motsa jiki
Kujerar 'yan jaridu mai horarwa ne mai dacewa da tasiri, ta hanyar daidaita kusurwa na son zuciya, zaka iya sarrafa rikitarwa na motsa jiki. Wajibi ne a yi la'akari da bambance-bambance na benci - baya ya kamata ya kasance a cikin ɓatawar yanayi, in ba haka ba akwai nauyi da yawa a kan ƙananan baya.
- Karkadawa. Matsayin farawa: kwanciya tare da bayanka a kan benci, gyara ƙafafunka da rollers, sanya hannayenka a bayan kanka. Yayin da kake fitar da numfashi, kana bukatar ka cire gemanka sama, daga sandunan kafaɗa, ƙananan baya bai kamata ya sauka daga kan benci ba, ya kamata 'yan jaridu su zama masu ƙarfi. Yayin yin numfashi, kaɗa ƙafafun kafaɗa a kan benci. Don rikitar da abubuwa, zaku iya ɗaukar nauyi a gabanka (mafi yawan lokuta ana amfani da fanke daga mashaya don wannan).
- Yana ta da ƙafafu. Matsayin farawa: kwanciya tare da bayanka a kan benci tare da ƙafafunka ƙasa. Hannun da ke sama da kai suna gyara jiki, ƙashin ƙugu da ƙananan baya ya kamata su dace da benci. Ana buƙatar ɗaga ƙafafu a kan shaƙar don ƙashin ƙugu ya fasa daga benci. Yayin da kake shaƙar iska, sannu a hankali ka mayar da ƙafafunka kan benci.
- Keke. Ana buƙatar ɗaga ƙafafunku kuma yin jujjuya jujjuya, kuna kwaikwayon wasan ƙafa.
Darasi don latsawa a sandar kwance a dakin motsa jiki
Giciyen shine kayan wasanni masu sauki, babu dakin motsa jiki da zai iya yin hakan ba tare da shi ba. Tare da taimakon sa, akasarin ɓangaren ɓangaren tsoka da kuma jijiyoyin tsoffin ciki ana aiki. Lokacin aiwatar da motsa jiki akan sandar kwance, kuna buƙatar tabbatar cewa latsawa tana aiki, ba wasu ƙungiyoyin tsoka ba. Wani mahimmin mahimmanci shine ba kwa buƙatar juya jiki.
- Kusurwa. Matsayin farawa: rataye akan sandar. Ana buƙatar ɗaga ƙafafu a hankali har zuwa layi ɗaya da bene, sannan kuma a hankali runtse su. Wannan aikin yana da fasali mai rikitarwa wanda dole ne a daga ƙafafun zuwa sandar. Wannan aikin yana ɗaya daga cikin mafi inganci don ƙananan ƙashin ciki.
- Almakashi. Ana buƙatar ɗaga ƙananan ƙafafu don daidaitawa tare da bene kuma yin motsi a kwance tare da ƙafafun, kwaikwayon motsi na almakashi.
- Liafafun kafa ya tashi. Ana buƙatar tanƙwara gwiwoyi kuma ɗaga su zuwa kafaɗar dama da hagu. Wannan aikin yana aiki da tsokoki na ciki.
Ayyuka tare da keken motsa jiki don latsawa a cikin dakin motsa jiki
Gilashin motsa jiki ƙaramin abin kwaikwayo ne, wanda yake keken (wani lokacin ƙafafu biyu maƙwabtaka) tare da abin ɗorawa a gefen axle. Projectaddamarwa ba don farawa bane; motsa jiki dashi yana buƙatar ƙwarewar horo. Zai yi kyau idan mai ba da horo ko wasu masu motsa jiki suka taimake ka da waɗannan atisayen a karon farko.
- Gwiwa a gwiwoyi. Matsayin farawa: zama akan gwiwoyinku akan tabarma, ku ɗora hannuwanku kan abin nadi a gabanka. Ana buƙatar mirgine abin nadi a gabanka, sannan dawo. Zai fi kyau a fara da ƙaramin faɗuwa, a hankali yana kawo fitarwa har sai jikin yayi layi ɗaya da bene. Kuna iya zama yana fuskantar bango ta hanyar da abin birgima, bayan ya isa iyakar abin da kuke samu, ya tsaya a bango. Wannan zai hana ka rasa ikon na’urar kuma cikinka ya fadi kasa.
- Cikakken haya tsaye. Matsayi farawa: a tsaye, ƙafafu banda kafada-faɗi nesa, jiki karkace, hannaye riƙe da ƙafafun motsa jiki. Ana buƙatar huta ƙafafun a ƙasa kuma yin cikakken birgima har sai jikin ya yi daidai da bene, sannan ya koma.
- Lantunƙwasa gwiwa Matsayi farawa: zaune akan gwiwoyinku akan tabarma, ku ɗora hannuwanku kan abin nadi zuwa hannun dama na jiki. Ana buƙatar mirgine abin nadi zuwa dama, sannan dawo. Bayan haka, jingina a kan abin nadi a dama kuma yi aikin a hannun dama.
Motsa jiki akan latsawa akan simulators
Yawancin wasan motsa jiki suna da mashin na musamman na ab wanda ke da fa'idar rage damuwa a ƙasan baya. Hakanan, an yi aikin latsawa a kan na'urar kwaikwayo ta kwalliya (ƙirar firam ko toshewa a kan kebul).
- Twisting on the block (motsa jiki "addu'a") akan latsa. Ana buƙatar ɗaukar matsayin durƙusawa a gaban malamin toshewa kuma cire igiya tare da hannuwanku zuwa matakin fuska, yayin karkata jiki ɗan gaba. Yayin da kake fitar da numfashi, kana bukatar karkatarwa, gwiwar hannu ya kamata su matsa zuwa tsakiyar cinya.
- "Lumberjack" a kan toshe Matsayi farawa: tsayawa a gefe zuwa ga mai koyarwar toshewa, hannaye biyu sama, dama yana riƙe da toshe, hagu yana taimakawa. Ana buƙata, lankwasawa kaɗan, juya jiki zuwa ga ƙafafun hagu kuma yi juzu'i, yana aiki tare da tsokoki na ciki.
- Twisting a kan na'urar kwaikwayo Matsayin farawa: an gyara kafafu tare da rollers, dabino yana riƙe da abin riƙewa. Ana buƙata a kan sigar motsa juyi na baya, yayin ɗaga ƙafafu. Yana da mahimmanci don tabbatar da cewa latsa tayi tsauri a lokaci guda. A kan shaƙar iska, koma matsayin farawa.
Darasi don latsawa tare da dumbbells a cikin dakin motsa jiki
A matsayinka na doka, ana amfani da dumbbells azaman nauyi a cikin motsa jiki na gargajiya: karkatarwa, ɗaga jiki, jirgin ruwa "V", da sauransu. Koyaya, akwai motsa jiki na musamman.
- Gefen lankwasawa tare da dumbbells. Matsayi farawa: a tsaye, ƙafafu baya ga kafada-faɗin nesa, hannun dama a bayan kai, hagu - riƙe da murfin ɗamara. Ana buƙatar lanƙwasa zuwa hagu kuma daidaita. Bayan yin aiki a cikin hanya ɗaya, canza hannu daga dumbbells kuma yi aikin a gefen dama.
- Yana ta da ƙafafu. Matsayin farawa: kwance a ƙasa, hannaye sun miƙe a gabanka suna riƙe da dumbbell, ƙafafu sun miƙe kuma sun ɗaga sama da bene. Ana buƙatar ɗaga ƙafafu daban-daban zuwa hagu na sintiri da kuma dama na dumbbell, komawa zuwa wurin farawa da kuma tabbatar da cewa ƙafafun ba su taɓa bene.
