Ifaga nauyi naka a kan mashaya motsa jiki ne mai ban sha'awa da nishaɗi. Zai iya zama shaida ga ƙarfi da juriyar mutum, kuma idan yarinya cikin sauƙi ta ɗaga kanta sama a kan sandar kwance, wannan zai burge kowane saurayi. Labarinmu zai zama mai ban sha'awa ga waɗanda har yanzu basu san yadda ba, amma da gaske suna son koyon yadda ake hawa kan sandar kwance a zahiri daga karce. Daga ciki zaku koyi yadda ja da baya yake da amfani, yadda ake koyan yadda ake ja sama daidai akan sandar kwance daga karce da kuma irin matakan horon da kuke buƙatar wucewa don wannan.
Da kyau, kun riga kun ƙaddara don koyon yadda ake hawa kan sandar kwance sau da yawa a jere? To, lokaci ya yi da za a fara horo!
Idan kuna mamakin menene mafi saurin dabba a duniya, to zaku iya ganowa ta hanyar karanta labarin akan gidan yanar gizon mu.
Yadda ake saurin koyon jan yarinya ko saurayi akan sandar kwance?
Yaya tsawon lokacin da za a koya don cirewa sau 10 a hanya ɗaya? Wataƙila duk sababbin shiga suna yin waɗannan tambayoyin. Kuma amsar, da farko, ya dogara da kanku - idan kwazon ku yana ba da damar, kodayake tare da wahala, don hawa kan sandar kwance aƙalla sau ɗaya - to ba zai ɗauki lokaci mai yawa ba don aiwatar da kwarewar da ake buƙata kuma kuna iya koyo da sauri. Amma waɗannan samari da 'yan matan da tsoffinsu ba su isa yadda ya kamata ba saboda salon rayuwa ba dole ba ne su ɗan gumi kan wannan aikin. Amma, muna tabbatar muku, sakamakon ya cancanci!
Da farko dai, kuna buƙatar yin ƙoƙari kada ku koyi yadda za ku ja sama a kan sandar kwance sau 30 a wata a gida (bayan duk wannan, ta wannan hanyar za ku cutar da ƙwayoyinku masu rauni ne kawai sannan kuma ba za ku iya komawa horo na dogon lokaci ba), amma, a maimakon haka, ga dabarun motsa jiki mai inganci - daidai matsayin hannu, matsayin jiki, har ma da numfashi! Bayan duk wannan, daga waɗannan ƙananan abubuwan ne ake samun nasara.
Daidaitaccen fa'idar jawo sandar
Kayan aiki da kaya:
Domin koyon yadda ake jan kanku, a zahiri kuna buƙatar sandar kwance. Don horarwa, zaku iya amfani dashi azaman zaɓi na tattalin arziƙi - mashaya a kwance akan filin wasanni a farfajiyar; kuma mafi tsada - ziyarci gidan motsa jiki ko cibiyar motsa jiki. Amma, mafi mahimmanci, shigar da giciye a cikin gidan ku. Don haka zaku sami damar yin atisaye a kowane lokacin da ya dace muku, ba tare da barin gidanku ba kuma zaku iya koyon yadda zaku ja da sauri.
Tsayin da aka tsayar da sandar kwance ya isa don haka, ƙoƙarin koyon yadda ake ɗaga kanka, ba ka bugi silin da kai, ma'ana, nesa daga rufin bai kamata ya gaza santimita talatin ba. Idan yanayin ya ba ka damar, to, tsayin tsaka mai tsayi, wanda aka tsara musamman domin ku, za a iya lissafa shi kamar haka - tsaya kan yatsun ku kuma miƙa hannuwanku sama yadda ya kamata. Inda yatsan ku suke kuma kuna buƙatar gyara sandar kwance.
Hakanan, don rage zamewar tafin hannu akan sandar kwance, ana amfani da safan hannu na musamman, wanda za'a saya a kowane shagon wasanni. Tare da amfani da su, koyon yadda ake jan sama zai zama da sauƙi.
Fasali: Akwai manyan damuwa da matsayi na hannu don wannan aikin. Kamun kai tsaye shine lokacin da hannayen dake kwance a kwance suke tafin hannu daga gare ka, kuma akasin haka shine lokacin da tafin hannu da wuyan hannu ke fuskantar ka. A matakin farko, lokacin da kawai kuke ƙoƙarin koyon yadda ake jan sama, babu wata matsala wacce zaɓi kuke amfani da ita don horo, don haka a cikin wannan al'amarin ku ci gaba daga dacewar ku.
Yadda za a yi shi daidai: Sanya hannayenka a kan sandar kwance a ƙasan kafada ɗaya ko kaɗan kaɗan. Sannu a hankali ja jikinka sama ka taba sandar kwance tare da kirjin ka, sannan kuma a hankali kuma ka koma matsayin da yake akasin haka. Don yin motsa jiki, yana da mahimmanci don amfani ba kawai ƙwayoyin hannu ba, har ma da latsawa. Kada a sauko da hanzari daga wurin dagawa daga sama - wannan na iya barazanar lalacewar tsoka. Lokacin ɗagawa, yakamata jikin ya kasance a tsaye.
Yadda ake numfashi: Dangane da dabarar da aka yarda da ita baki daya, ana yin numfashi yayin da jikin ya ɗaga kuma ana fitar da shi yayin da aka saukar dashi.
Me yasa ba zan iya ja sama ba?
Akwai manyan dalilai guda biyu da ke hana mu koyon yadda ake yin wannan, a zahiri, motsa jiki - ja sama: rauni, tsokoki marasa ci gaba da nauyin da ya wuce kima. Sau da yawa, ɗayan yana cika ɗayan, sannan ɗan wasan gaba, maimakon koyon yadda ake ɗaga kansa, kawai yana iya juya ƙafafunsa marasa ƙarfi, ba zai iya jan jiki sama ko da santimita ba. Amma kada ku damu, saboda waɗannan matsalolin suna da matukar damuwa. Kuma idan kun gane kanku anan, yana nufin cewa an rubuta labarinmu daidai domin koya yadda ake jan kanku!
Mutanen da ke da matsala tare da nauyin da ya wuce kima kada su fara yaƙi da shi da yunwa da abinci mai gajiyarwa - ta wannan hanyar ba za ku sami ƙarfin barin horo ba. Tryoƙarin cin abinci mafi yawan furotin, yakamata ku daina barin carbohydrates, amma yakamata ku kawar da mai daga abincinku. A karkashin yanayin isasshen motsa jiki, irin wannan abincin yana ba da sakamako mai kyau - ka rasa nauyi, amma ba ka rasa ƙarfi, kuma jiki yana karɓar isasshen furotin - kayan da ake buƙata don “ginin” tsokoki.
Matsala ta biyu da ke tattare da tsokoki marasa tasowa kuma an warware su cikin sauƙin - atisayen shirye-shirye na musamman zai taimaka muku don haɓaka tsokokin ku kuma koya saurin tashi da sauri. Ya kamata ku fara da motsa jiki da ke tafiya daga sauki zuwa hadadden abu, sannan kuma kai da kanka ba za ka lura da yadda jan sama zai zama maka sauki da na dabi'a ba, kamar daure takalmin takalmi.
Darasi na farko: rataye a sandar kwance
Domin jikinka ya fara yin amfani da abubuwan lodin a hankali, da farko kana buƙatar horar da hannayenka tare da taimakon rataye na yau da kullun akan sandar kwance. Idan kana da sandar kwance a gida, to a kowace rana zaka hau zuwa gareshi kuma kawai ka rataye hannayenka na aan mintoci kaɗan - saboda haka dabino zai saba da riƙe sandar a tsaye, wanda zai taimaka maka sosai a nan gaba.
Hakanan zai zama da amfani ga wannan dalilin don amfani da mai faɗaɗa hannuwa na al'ada.
Darasi Na Biyu: Reps Maimaitawa
Upaura kan sandar kwance, kamar yawancin atisaye iri ɗaya, masana sun raba ta zuwa manyan sassa biyu: tabbatacce, wato ɗaga jiki sama, da kuma mummunan abu, wanda, bisa ga hakan, yana nufin saukar da gangar jikin.
A matakan farko, ana ba da shawarar yin amfani da maimaitawa marasa kyau don ilmantarwa da horar da jiki - wannan yana nufin cewa ba kwa buƙatar ƙoƙarin ɗaga jikinku da kanku, amma kawai cikin nutsuwa, tare da tashin hankali na dukkan tsokoki, saukar da shi ƙasa.
Amma ta yaya za a iya yin hakan? Za mu gabatar da manyan hanyoyi guda uku a nan.
- Taimako daga aboki. Idan kuna da ƙaƙƙarfan aboki (uba, aboki, ɗan'uwana), to kuna iya roƙon shi ya taimake ku koyon wannan aikin. Don yin wannan, kuna buƙatar tsayawa, kamar yadda aka nuna a sama, riƙe sandar kwance tare da hannayenku, kuma bari abokin tarayya ya kama ku daga baya kuma ya taimake ku ku tashi don kirjinku ya taɓa sandar kwance, sannan ya bar. Kuma ku da kanku sannu a hankali ku sauka.
- Elearin haɓaka. Idan ba kwa son saka wani mutum a cikin motsa jikinku, to kuna buƙatar ƙarin haɓaka. Zasu iya zama kujera, kujeru ko benci da aka yi musamman don wannan dalilin. Principlea'idar har yanzu iri ɗaya ce - tare da taimakon tsayi, ka sami kanka a tsayin da ake buƙata, taɓa taɓa sandar kwance tare da kirjinka, sannan cire ƙafafunka daga gareta kuma a hankali, tare da tashin hankali na dukkan tsokoki, sauka.
- Fadada. Yawancin shagunan kayan wasanni suna ba da kayan aiki na musamman don yin wannan ƙwarewar. An kira shi - mai faɗaɗa don jawo sama. Ka'idar aiki da ita ita ce kamar haka - mai faɗaɗawa yana mannewa da sandar kwance, kuma mutumin ya daidaita a kanta tare da taimakon masu ɗaure na musamman. Mai faɗaɗa ya ɗauki wani ɓangare na nauyin jikinka kuma yana taimaka maka ka ja sama, kuma ka sauka da kanka.
A ƙarshe, kun sami damar jan kanku da kanku - da farko sau ɗaya, sannan biyu ko uku a hanya ɗaya.
Barka da warhaka! Yanzu ka tuna wani mahimmin abu: kar ka kara yawan atisayen sosai domin koyon yadda zaka ja sama cikin mako guda - wannan zai cutar da lafiyar ka ne kawai. Yawan motsa jiki a lokaci guda ya kamata a haɓaka a hankali, ana ƙara ɗaya zuwa biyu a cikin kwanaki goma, kuma kuma a tabbatar da yin hutun yau da kullun tsakanin motsa jiki. Sabili da haka, tsokoki, tare da shi ƙarfi, za su iya girma.
Kuna son sanin yadda tsuntsayen da suka fi sauri a duniya ke iya tashi? Don haka ka tabbata ka karanta labarinmu akan wannan rukunin yanar gizon.
Zaɓuɓɓukan zaɓi don ƙwararru
Lokacin da kuka riga kuka saba da motsa jiki na yau da kullun da hawa sama a kan sandar kwance sau goma sha biyar ko ashirin a jere ba matsala gare ku kwata-kwata - zaku iya fara rikitar da aikin.
Option one - aiki tare da nauyi
Ga waɗanda suke sauƙin yin saiti uku zuwa huɗu na atisaye goma sha biyar, amma har yanzu ba su da farin ciki da ƙarfinsu da juriya, ana ba da shawarar ƙoƙarin koyon yadda za a ja da nauyi. Don yin wannan, kuna buƙatar sayan rigar musamman daga kantin kayan wasanni, wanda za'a iya daidaita ƙarin nauyi ta amfani da nauyi.
Amma kar a gwada maye gurbin shi, alal misali, da jaka mai nauyi ko bel - lokacin da ka fara ja sama, wannan zai haifar da rarraba nauyi wanda yake da hadari ga kashin baya kuma zai iya haifar da rauni. Ya fi haɗari amfani da diski na ƙarfe daga sanda don wannan dalili - zaku iya sauke shi da gangan ku cutar da kanku.
Zabi na biyu - yi aiki da hannu daya kawai
Mafi ƙarancin buƙatu ga waɗanda suke son koyon yadda ake hawa a hannu ɗaya iri ɗaya ne - ikon sauƙin sau goma sha biyar a cikin gudu uku zuwa hudu. Kuma, tabbas, kuna buƙata, da farko, kada kuyi nauyi da yawa, kuma abu na biyu, don samun ingantaccen hannu mai ƙarfi, wanda zaku yi aikin da shi. Zaka iya amfani da mai ba da gogewar hannu na yau da kullun don haɓaka burushi. Ba kowa ne ke iya koyon ɗaga hannu ɗaya ba, amma ga waɗanda suka yi hakan, sha'awar kowa da kowa zai zama lada!
Shin kun san menene saurin gudu na mutum yayin gudu? Domin ganowa, zaka iya karanta labarinmu akan shafin guda.
Ta yaya yaro zai koyi jan katako a kwance?
Idan kana son ɗanka ya kasance tare da kai a cikin wasanni da kake so kuma ya koyi tashi, to wannan sha'awar abin a yaba ne sosai. Idan baku cika nauyin jiki mai raunin jiki tare da horo ba, amma har a rarraba nauyin akan ƙungiyoyin tsoka daban-daban, to wannan zai taimaka wa ɗanku ko sonarku koyon jan jiki da girma da lafiya.
Yana da mahimmanci a san cewa kana buƙatar fara koyon jan-kafa a kan sandar kwance ga yara tun kafin su kai shekaru goma zuwa goma sha biyu. A wannan lokacin, jikin yaron zai rigaya ya sami ci gaba don koyon yadda ake jan sama kuma irin waɗannan atisayen ba zasu cutar da shi ba.
Kuna iya farawa tare da mai faɗaɗawa don hannaye, wanda da shi yaron zai iya horar da ƙarfi, wanda zai kare shi daga faɗuwa daga sandar kwance. Kuma ya fi kyau a fara karatu a bangon Sweden, don ɗanka ko 'yarka su iya, yayin ƙoƙarin koyon jan sama, taimaka wa kansu a karon farko ta hanyar riƙe da ƙafafunsu. Gabaɗaya, shirin horo don balagagge ya dace da matashi mai shekaru goma zuwa goma sha biyu. Babban abu ba tilasta wa yaro ya yi sama da yawa a kan sandar kwance ba, don haka wannan baya tasiri ga lafiyar sa.
