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Delta Wasanni

Yadda ake horar da matuka.

Jan-kafa yana daya daga cikin manyan jagororin a makarantu, jami’o’i da sojoji. Ta yaya za a kara adadin jan abubuwa a cikin mafi karancin lokaci, zan fada muku a cikin labarin yau.

Ka'idodin horo na asali

Kuna iya horar da awa ɗaya bayan cin abinci, ba a baya ba, in ba haka ba abincin da ba shi da ƙaranci zai tsoma baki tare da aiwatar da shirin na yau da kullun.

Kuna iya yin sa duka a gida da kan titi. Zai fi kyau a zaɓi sandar kwance wacce ba ta da kauri sosai, amma kuma ba ta daɗi ba. Kuna iya samun babban zaɓi na sandunan kwance na gida a nan: www.weonsport.ru/catalog/turniki/... Zaku iya siyan sandunan kwance guda dabam daban kuma tare da sandunan layi ɗaya.

Kafin yin abubuwan jan-kunne, kuna buƙatar yin dumi kaɗan na sama. Yi motsa jiki daban-daban don juyawar hannu, jakar haske, da dai sauransu.

Bayan kowane saiti na jan-kunne, kana buƙatar girgiza hannuwanka don jini ya hanzarta kuma tsokoki su saki. Zaku iya girgiza hannuwanku kawai. Zaku iya yin juyawa da yawa a gwiwar hannu ko haɗin gwiwa.

Za a iya yin horo sama-sama aƙalla kowace rana. Amma a kowane hali, kwana ɗaya a mako ya zama hutawa. Zai fi kyau koyawa matuka sau 5 a mako.

Yadda ake horar da matuka

Za a iya yin motsa jiki a kowace rana, koda a ranar da kake horar da wani wasanni, kawai don aƙalla awanni 4-5 sun wuce kafin ko bayan ƙarin aikin. Zai fi dacewa a kalla sau 4 a mako.

Akwai babban tsari don kara yawan jan-sama. A cikin mutane gama gari ana kiranta "sojoji". Tushenta ya ta'allaka ne da gaskiyar cewa kuna buƙatar yin hanyoyi 15 zuwa sandar kwance, kuna yin adadi iri ɗaya na jan hankali ga kowace hanya. Huta don 30 zuwa 60 seconds tsakanin saiti.

Dogaro da yadda kuka ja sama, don kowace hanya zuwa sandar kwance, kuna buƙatar janye sama sau 2-3 ƙasa da haka. Sannan ka huta na rabin minti ko minti, ka sake ja sama. Sabili da haka sau 15. Wannan ya ƙare da motsa jiki.

Lokacin da zaku iya yin 15 waɗannan hanyoyin, to matsa zuwa lambar gaba mai jan hankali ta kowace hanya. Kuma yi duk hanyoyin da zaka iya. Bari mu ce kuna da isasshen ƙarfi don yin saiti 8 na sau 6. Gama aikinku anan. Sabili da haka yi motsa jiki kowane lokaci har sai kun sami damar maimaita 15 tare da jan-shida. To, je zuwa 7, da dai sauransu.

Yi matsakaici sama da iyakar kowane mako biyu zuwa uku a hankalinka don lura da ci gaban ka.

Janyowa tare da ƙarin nauyi shima zai taimaka. Auki wata jaka, cika shi da kwalaben ruwa, sa'annan kusantar da hanya ɗaya tare da jakar jakar. Kuma wata hanyar daban ba tare da jaka ba.

Har ila yau babban tsarin cire tsani. Fara farawa sau ɗaya ka huta na dakika 30. Sannan kayi jan-kafa 2, da dai sauransu. Koyaya, wannan nau'ikan horon ba shi da tasiri sosai fiye da "tsarin sojoji", tunda jimillar adadin abubuwan jan hankali ba su da yawa. Saboda haka, yi irin wannan horo sau ɗaya a mako.

Kalli bidiyon: YADDA ZAKA SAMU DALA $10 A DUK KOWACE RANA IN ALL DAYS (Agusta 2025).

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