Domin zama mai tsaran gaske kuma mai nasara, yakamata mutum ya riƙa horaswa koyaushe da haɓaka bawai ƙarfin tsoka da ƙarfin wasu sassan jiki kawai ba, har ma da yanayin yanayin jiki. Saiti na musamman na wasannin motsa jiki na iya taimakawa tare da wannan.
Yawancin farawa suna kuskuren yin imanin cewa basu da mahimmanci kuma motsa jiki na yau da kullun yana isa. Koyaya, wannan ba haka bane, kuma motsa jiki a haɗe tare da sauƙaƙan motsa jiki yana ƙaruwa sakamakon sosai.
Atisaye na tsere da filin motsa jiki atisaye ne na musamman da nufin haɓaka manyan rukunin jikin mutum wanda ya dace da gudu.
Duk ƙwararrun 'yan wasa suna cikin irin wannan horo, tunda irin wannan horon a cikin ɗan gajeren lokaci yana ƙaruwa ba kawai ƙarfi, alamun nuna saurin ba, har da juriya.
Wadannan rukunin gidaje ana nufin masu alamomi da yawa lokaci guda:
- Daidaita daidaito da bayar da gudu ta dabi'a, sassauta motsi.
- Gyara matsayin jiki yayin tseren (kai, hannaye, baya da kafafu).
- Theara ƙarfin manyan ƙungiyoyin tsoka da ke aiki yayin rufe nesa.
- Numfashi mai kyau.
- Thearfafa tsokoki na jijiya da baya.
- Ci gaban sauri.
- Jimrewa
Sauri da jimiri na ɗan wasa yayin tseren ya dogara da ɗayan waɗannan abubuwan. Yi dumi sosai kafin fara wasan motsa jiki mai rikitarwa. Don yin wannan, zaku iya amfani da sanannun ƙungiyoyi: sauƙin gudu, lilo kafafu, huhu, miƙewa.
Wannan ya kamata ayi kamar kimanin minti 30-40 don jiki ya dumi da kyau kuma baya karɓar lalacewa yayin horo. Bayan haka, zaku iya ci gaba kai tsaye zuwa babban ɓangaren.
Gudun tare da gwiwoyi masu tsayi
- Wannan aikin motsa jiki ne mai sauƙi wanda zaku tashi sama tare da ƙafarku mai goyan baya yayin ɗaga gwiwoyinku kamar yadda ya yiwu.
- A wannan yanayin, ya kamata a tanƙwara hannaye a gwiwar hannu, baya ya zama madaidaiciya, kuma ya kamata kafaɗu su zama masu walwala da annashuwa.
- Idan an yi amfani da irin wannan motsa jiki a karo na farko, an ba shi izinin taimakawa tare da hannaye, amma a manyan matakai ya kamata a riƙe su kusa da jiki ko a bayan baya.
- Yana da mahimmanci sosai cewa ƙafafu su ture su ɗora a kan yatsar kafa kawai, kuma ba a saman fuskar ƙafa ba.
Irin waɗannan wasannin motsa jiki suna da kyau don ɗora ƙwayoyin ciki da haɓaka zuciya. Hakanan, waɗannan ayyukan suna zafafa jiki sosai kuma suna ƙona kitse mai yawa a cikin jiki. Ba'a ba da shawarar yin amfani da mutane kawai tare da kowane irin cututtukan gwiwa, marasa lafiya ko raunin zuciya da mutanen da ke da kiba.
Shin Sweep
- Wannan aikin ana yin sa yayin cikin wuri, ya kamata baya ya zama mai fadi, kuma yakamata a tanƙwara hannayen.
- Babban aikin shi ne taɓa tsokoki na gindi tare da diddige da sauri-sauri, amma a lokaci guda, ba tare da motsi ba.
- Abu mafi mahimmanci a cikin wannan motsa jiki shine cewa ƙafafu suna aiki a kan yatsun kafa, kuma ba a cikakke ƙafa ba.
Irin waɗannan darussan suna ƙarfafa quads kuma suna da sakamako mai kyau akan saurin da madaidaitan motsi.
Rolls daga diddige zuwa yatsun kafa
- Wannan aikin ana yin sa yayin tsaye.
- Kuna buƙatar sanya ƙafafunku a nesa na santimita 15 daga juna.
- Matsayi na farko yana kan yatsun kafa, bayan haka, yayin da kuke fitarwa, kuna buƙatar mirgine kan diddige da baya.
- Yawancin lokaci, ga mutumin da ba shi da shiri, ana yin wannan horon sau 20-30 a hanyoyi da yawa.
- Sa hannayenka da kafaɗunka cikin annashuwa da baya baya madaidaiciya.
- Ya kamata a yi Rolls a hankali don kada abubuwan jin daɗi su tashi.
Wadannan darussan suna bunkasa madaidaicin matsayin kafa yayin gudu, kuma yana da amfani ga ƙafafun ƙafafu ko jijiyoyin jini.
Yawancin tsalle ko tsalle-tsalle masu gudu
- Multijumps, ana kuma kiransa gudan dawakai, ba kawai a cikin wasanni masu sana'a ba, har ma a cikin tsarin karatun yau da kullun.
- Wannan aikin yana inganta saurin gudu da ƙarfi yayin gudu kuma yana haɓaka madaidaicin matsayin cirewa yayin gudu.
- Matsayin jiki a cikin wannan darasin ya zama koda yaushe, aikin hannu, hannu mai turewa ya kamata ya dauki matsayin layin madaidaiciya, sannan kafar gaba ya kamata ya tanƙwara a gwiwa ya yi gaba gaba kuma kaɗan.
Tsalle
- Wannan motsa jiki ne mai sauƙi don haɓaka saurin dukkanin tsarin neuromuscular da kuma hanzarta aikin ƙafafu.
- A wannan motsa jiki, kuna buƙatar kiyaye bayanku madaidaiciya, hannuwanku suna aiki sosai.
- Kuna buƙatar haɓaka ƙafa ɗaya da sauri ku yi tsalle da yawa a kan pivot yayin da ya dawo. Ana yin wannan madadin a ƙafafun biyu.
- Don sauƙaƙe motsa jiki da haɓaka saurin aiki, kuna buƙatar yin ƙarfi da jujjuyawar hannu.
Gudun kan madaidaiciya kafafu
- Kuna buƙatar ɗaukar matsayi tsaye kuma miƙa ƙafa ɗaya don ya zama madaidaiciya.
- Daga wannan lokacin, fara farawa, ƙafafu biyu ya kamata su zama daidai a duk tsawon zaman.
- A lokaci guda, hannayen suna tanƙwara a gwiwar hannu kuma suna a matakin latsawa, suna aiki kishiyar ƙafafu.
- Kuna buƙatar sauka a kan yatsunku, ba a kan ƙafarku duka ba.
Irin wannan motsin yana dumi jikin dan wasa sosai kuma yana fitar da maraƙi da tsokoki da kyau.
Gudun baya
Wannan nau'in gudu ana amfani dashi don inganta daidaito da daidaito na motsi. Bugu da kari, wannan aikin yana horas da tsokoki wadanda ke da wahalar karfafawa yayin guduna na yau da kullun.
Hakanan, motsi baya yana da sakamako mai kyau kuma yana ƙarfafa tsarin musculoskeletal. Ana yin sa kamar gudu tare da malalar ƙafar ƙafa kawai cikin motsi.
Gicciye mataki gudu
Gudun wucewa yana ƙarfafa tsokoki masu haɓaka kuma yana haɓaka saurin, daidaiton motsi:
- Da farko, kuna buƙatar zama madaidaiciya, ƙafafu a nesa na santimita 5-10 daga juna.
- Bayan wannan, ya zama dole a ɗauki mataki zuwa gefe don ƙafa ɗaya ta bi bayan ɗayan, sannan kuma a cikin kishiyar tsari.
- A lokaci guda, motsin hannaye suna yin shara don kiyaye tsakiyar karfin jiki.
Hawan keke ko gudu tare da dabaran
Kamar yadda sunan ya nuna, irin wannan gudu yana kama da keke. Babban aikin wannan motsa jikin shine yin karfi mai karfi, daga cinya da gwiwa zuwa gaba da gaba daga farfajiyar, sannan a sanya madauwari (kamun motsi) mayar da kafa zuwa yadda yake.
Tunda ana yin wannan atisayen cikin motsi, dole ne ku himmatu wajen motsa hannayenku, kamar gudu na yau da kullun. Irin waɗannan motsi suna haɓaka zuciya da manyan ƙungiyoyin tsoka na ƙafafu.
Domin inganta kwazon ku a wasannin motsa jiki, bawai kawai kuna yin atisaye na yau da kullun bane kawai, amma kuma ku kula da motsa jiki masu rikitarwa. Su ne waɗanda galibi ke haɓaka waɗancan sassan na mai tsere wanda kusan ba ya shafar horo na yau da kullun.
