Kowane mutum na buƙatar dumi, ba tare da togiya ba. Menene daidaitaccen ɗumi ya kamata ya kasance kafin kowane motsa jiki, gami da motsa jiki na rage nauyi.
Mataki na 1. Gaba daya dumamar jiki
A farkon fara horo, ya zama dole a baiwa dukkan jiki karamin kaya a cikin sifar wasa mai sauƙi ko tafiya idan gudu yake da wahala. Hakanan zaka iya hawa keke. Dogaro da halayen ku na zahiri, wannan lokacin ɗumi ɗumi zai ɗauki mintuna 5-10, kuma don hawa keke aƙalla mintina 15-20. Theananan ƙarfin, tsawon lokacin da kuke buƙatar motsawa. A wannan lokacin, tsokoki zasu dan dumama kadan dan kar su wuce su a yayin mataki na biyu na dumamawar, kuma zuciya da huhu suma zasu shiga yanayin aikin.
Mataki na 2. Mikewa alamomi
Lokaci ne na dumama-dumi, wanda aka tsara shi don sanya tsokar namu suyi laushi da ɗaga zafin jikinsu.
Lokacin yin darussan, ya kamata ku bi ka'idodin asali - muna dumi, farawa daga kafafu kuma ƙare tare da kai. Ana yin wannan da farko don kar a manta da tsoka ɗaya kuma a hankali tana motsawa don shimfiɗa kowane haɗin gwiwa na jikinku.
Idan ba a aiwatar da sashin aerobic na dumi ba kafin ya mike, wato, ba za ku iya gudu ba ko kuma akalla tafiya, to ya fi kyau a fara dumama daga kai.
Articlesarin labaran da zasu iya zama masu amfani a gare ku:
1. Har yaushe ya kamata ku yi gudu
2. Menene tsaka-tsakin gudu
3. Yadda ake kwanciyar hankali bayan horo
4. Gudanar da Ayyukan Kafa
Basic mikewa bada:
Tilts, kai tare da hannaye zuwa bene... A wannan halin, kafafu baza su durƙusa a gwiwoyi ba, kuma da hannuwanku ya kamata kuyi ƙoƙari ku isa aƙalla takalma. Akwai hanyoyi da yawa don yin aikin. Kawai sunkuyar da kai ƙasa. Sunkuyar da kai ka yi ƙoƙari ka runtse hannunka kasa-kasa da ƙananan jerks. Ko kuma kawai zaku iya ɗaukar ɓangaren ƙafafun da za ku iya kaiwa tare da hannayenku kuma ku zauna a wannan yanayin don 'yan kaɗan.
Twine... Muna jan madaidaiciya da gefen igiya. Babu damuwa yaya kasan yadda zaka zauna, matukar kafafunka zasu miqe.
Juyawa gwiwa... Mun sanya hannayenmu akan gwiwoyinmu kuma zamu fara juyawa lokaci guda a ɗaya da ɗayan.
Juyawar kafa... Mun sanya ƙafa ɗaya a kan yatsan kuma fara yin motsi na madauwari tare da kafar wannan kafa.
Juyawa ta kwankwaso... Lokacin aiwatar da motsa jiki, ya zama dole a yi ƙoƙari don kafadu su kasance a wuri, kuma ƙashin ƙugu ne kawai ke juyawa da mafi girman iyawa.
Juyawan jiki... A cikin wannan motsa jiki, akasin haka, ya zama dole ƙashin ƙugu ya kasance a wurin, kuma jiki ne kawai ke juyawa.
Juya hannu... Duk ya dogara da tunanin ku. Kuna iya juya hannayen ku a lokaci guda, bi da bi, ko juya kafadu, ku yada hannayenku zuwa bangarorin.
Kammala darussan juyawa ko karkatar kai.
Baya ga waɗannan motsa jiki, akwai ɗaruruwan wasu, amma, gaba ɗaya, suna miƙa tsoka iri ɗaya.
Mataki na 3. Gudanar da motsa jiki
Idan wasan motsa jikinku yayi alƙawarin zama mai ƙarfi kuma ya dogara ne akan gudana, to lallai yakamata ku kammala saitin ayyukan motsa jiki.
Don yin wannan, zaɓi shimfidar ƙasa, tsawon mita 20-30, kuma yi waɗannan atisaye masu zuwa:
Haske yayi tsalle... Don yin wannan, a yatsun kafa, yi tsalle mai haske, tura kanka gaba. Ba sama ba.
Gudun tare da matakan gefe... Kowa ya san yadda ake yin wannan motsa jiki daga makaranta.
Gudun tare da dagawar sama... Kar ka manta kiyaye jiki yayin yin motsa jiki, kuma ɗaga gwiwoyinku sama-sama.
Shin-zoba Gudun... Lokacin da dugaduganku suka buga dunduniyarku da sauƙi yayin da kuke motsawa.
Babban bounces... Muna ƙoƙarin tura kanmu sama da gaba.
Bayan kammala duk ayyukan motsa jiki, zamu hanzarta nisa ɗaya kuma zaku iya fara babban motsa jiki.
Yawancin lokaci, irin wannan zafin jiki yakan ɗauki mintuna 20-25, ma'ana, bayan dumamawar, jiki zai fara ƙona kitse a cikin horo, tunda ya kashe carbohydrates don dumama jiki.
Mahimmanci! Idan ɗayan motsa jiki yana haifar da ciwo, to keɓe shi daga dumi-dumi. Hakanan, kar a manta cewa sanyin yana waje, mafi tsayi kuma sosai ana buƙatar shimfiɗa tsokoki. A lokacin hunturu, dumamar na iya wuce minti 40.
Don inganta sakamakon ku a tsere a matsakaici da kuma nesa, kuna buƙatar sanin abubuwan da ke gudana na gudu, kamar su numfashi daidai, fasaha, ɗumi-ɗumi, ikon yin kwalliyar ido daidai don ranar gasar, yi aikin ƙarfin daidai don gudu da sauransu. Sabili da haka, Ina ba ku shawara da ku san irin koyarwar bidiyo na musamman kan waɗannan da sauran batutuwa daga marubucin shafin scfoton.ru, inda kuke yanzu. Ga masu karanta shafin, koyarwar bidiyo kyauta ne. Don samin su, kawai kuyi rijista da wasiƙar, kuma a cikin aan daƙiƙoƙi zaku karɓi darasi na farko a cikin jigo akan asalin numfashi mai dacewa yayin gudu. Biyan kuɗi zuwa darasi a nan: Gudanar da darussan bidiyo ... Wadannan darussan sun riga sun taimaki dubunnan mutane kuma zasu taimake ku ma.
