Yadda ake horar da juriya - darussan asali

Kyakkyawan salon rayuwa ya fara sha'awar 'yan ƙasa da ƙari. Ta hanyar taimakonta ne zaka iya tsawanta rayuwarka, ka rabu da cutuka da yawa, rage nauyi da kiyaye jikinka cikin yanayi mai kyau. Don wannan, ana ba da shawarar shiga cikin wasanni, motsa jiki na yau da kullun.

Saitin atisaye don ci gaba da jimiri saiti ne na ayyukan motsa jiki da ayyuka ga ɗan ƙasa, gami da tasirin motsa jiki akan ƙungiyoyin tsoka daban-daban.

Hakanan zasu iya haɗawa da amfani da motoci iri-iri kamar keke. Ko kuma amfani da simulators. Yawancin motsa jiki suna ba da cikakkiyar hanya don ƙarfafa jiki (matattakala, horo mai ƙarfi, dambe da iyo).

Tsarin jimrewa

An fahimci jimiri azaman iko na musamman na jikin mutum don tsayayya da wasu kaya. Wannan shi ne matakin dacewa. Jimrewa ta ƙunshi abubuwa da yawa waɗanda ke da alhakin ta.

Hakanan an kasa shi zuwa iri:

1. Janar - yana nuna darajar ƙarfin aiki gaba ɗaya.
2. Musamman - ofarfin jikin ɗan adam don jimre wa wani mataki na damuwa a cikin wani nau'in aiki.

Musamman an raba shi zuwa:

• babban-saurin - halin lokacin ɗaukar nauyi mai nauyi a cikin wani takamaiman lokaci;
• saurin-ƙarfi - yana da halin tsawon jimrewa kayan da ke tattare da motsa jiki na ƙarfi na wani lokaci;
• daidaitawa - wanda ke tattare da aiwatar da aiki na dogon lokaci na hanyoyi da dabaru masu nauyi;
• iko - ya ƙunshi ikon jiki don jimre ƙoƙari na dogon lokaci yayin ɗaga nauyi ko tsokoki masu aiki.

Masana sun raba ƙarfin juriya cikin nau'ikan 2:

1. mai kuzari (yin atisaye a hankali ko matsakaici);
2. ilimin kididdiga (yin atisaye na dogon lokaci ba tare da canza hali ba).

Fa'idodi na cigaba da juriya

• Carbohydrates ana sarrafa su zuwa kuzari, wanda ke taimakawa ƙona kitse daidai.
• Jikin mutum ya zama ya dace da horo mai wahala da tsawan gaske.
• Tsokoki sun zama na roba da sassauƙa.
• Ajiyar numfashi da yawan huhu.
• Akwai saurin fashewar cholesterol da sukari.
• An ƙarfafa fata.
• Dukan tsarin musculoskeletal ya ƙarfafa.

Dokokin horo don ci gaban jimiri

1. Yi amfani da takamaiman motsa jiki da motsa jiki (gudu, tafiya, kankara ko iyo).
2. Dole ne a yi motsa jiki a lokaci-lokaci.
3. Ya kamata a canza saurin motsa jiki tare da saurin tafiya (yanayi mai canzawa).
4. An ba da shawarar a yi motsa jiki a hankali, a kan sake ƙara gudu da lodi.
5. Duk ayyukan da aka lissafa dole ne su dace da halayen mutum na kwayoyin halitta.
6. An ba da shawarar kada ku cika yin aiki sosai, don ƙididdige wasanninku daidai da lokacin hutu.

Saitin motsa jiki don haɓaka ƙarfin hali

Masana da masu horarwa suna ba da shawara don amfani da darasi fiye da ɗaya, amma da yawa. Wannan zai zama hanya mai tasiri don ƙarfafa jiki da haɓaka ƙarfin hali. Anan akwai darussan da suka fi dacewa waɗanda basa buƙatar ƙwarewa ta musamman ko horo.

Gudu

Gudun yana ɗayan wasanni mafi buƙata kuma sananne. Hakanan ana amfani dashi azaman ƙarin motsa jiki (yana gudana don gajere, tsere).

Irin wannan aikin motsa jiki ne wanda yake bawa jikin mutum damar samun wani ƙarfin hali, ƙarfafa aikin zuciya, jijiyoyin jikin mutum, ƙara ƙarfin huhu da ajiyar numfashi. Mutane na kowane zamani na iya yin hakan.

Yana da yawan iri:

• don gajere, matsakaici da kuma dogon nesa;
• tsere;
• tare da cikas;
• Gudu;
• babban-gudun;
• gudun ba da sanda

Tsalle igiya

Hanyar daɗaɗɗa kuma mai tasiri don kiyaye sautin jiki da shirya shi don kowane wasa. Duk tsokoki suna cikin aikin. Musamman hannaye da kafafu. An ba da izinin amfani da igiyar har ma da yara daga shekaru 3-4.

Keke

Hanyar da aka fi so don kiyaye jikin motsa jiki da sautin yawancin Russia da citizensan asalin ƙasashen waje. An ba da shawarar keken don amfani da shi azaman ƙarin aiki ga 'yan wasan da suka yi nasara a guje. Anan, yaduwar jini yana daidaita, an gina jijiyoyin kafa, an dauke yanayi da juriya.

Babban dokokin amfani da keke sune kamar haka:

1. Ya kamata a daidaita sitiyari dangane da tsayin mutum (yawanci a matakin ciki).
2. Ya kamata a zaɓi samfura ko dai na duniya ko na takamaiman yanki.
3. Sirdin ya zama mai taushi da kwanciyar hankali, an tsara shi don dogon tafiya, kuma ba mai wahala yayin tafiya ba.
4. Kafin tuƙi, yana da mahimmanci a bincika da hura tayoyin (ƙirar mafi ƙarancin an nuna ta wurin masana'anta kai tsaye a kan robawar taya).

Squwallon ƙwallo

Wannan hanyar horarwa mai karfi tana bawa mutum dama bawai kawai don gina karfin tsoka ba, harma da kawo dukkan jiki cikin tsari. Masu farawa ya kamata su zaɓi ƙwallan haske don matse su a hannunsu. Dukan aikin zai ƙunshi squats da matsewa, ƙwanƙwasa ƙafafu. A nan gaba, zaku iya amfani da kwallaye masu nauyi da girma.

Tashi a kan yatsun kafa

Ana amfani da wannan horon azaman ƙarin ɗayan. Ana cikin haka, ƙafarta tana lankwashewa kuma tana kwance, tana karɓar nauyin tashin hankali. Tare da ayyukan da aka ɗauka, zaku iya shirya su don ƙarin tsere.

Entwanƙwasa Legafafu

Ana amfani da tsalle tare da lanƙwashe ƙafa don shirya don gudu, haka kuma 'yan makaranta don kiyaye lafiyar jiki. Ana kuma kiran su tsalle-tsalle masu tsayi. Dukkanin aikin ya ƙunshi matakai da yawa: shiri don tsalle; gudu; saukowa.

A lokaci guda, hannaye da kafafu suna lankwasa a cikin jirgi ba tare da lankwasawa ba kuma suna taimakawa dan wasan ya sauka daidai. Babban abu anan shine tsawon tsalle cikakke. Yana canzawa tare da horo na yau da kullun.

Swing ƙafafunku

Irin wannan aikin wasanni yana da matukar amfani kafin yayi gudu. Yana bayar da dama don dumama gabobin jiki don shirya su don gudu ko doguwar tafiya. tare da tsari, lilo zai kasance mafi girma da girma, za a sami sauƙi da sauƙi maimakon tashin hankali da ƙonawa a cikin gidajen. Ya dace da manya da ‘yan makaranta.

Plank

• Wani nau'in horo na duniya wanda dukkanin tsokokin jiki ke da hannu dumu dumu.
• Ana aiwatar da kisa na ɗan lokaci. Activitiesarin ayyuka, ana ba da ƙarin lokaci don mashaya.
• Matsayi ne wanda a ciki aka tanƙwara hannaye a gwiwar hannu kuma suka huta a saman farfajiyar, kuma an miƙe ƙafafun gaba an haɗa su.
• Ba a ba da shawarar a nan don takurawa da yawa da haɓaka lokaci a ayyukan farko, tunda akwai yuwuwar samun saurin jini zuwa kai.
• Mutum na iya suma, samun tinnitus da tsananin ciwon kai.

Turawa

Wannan nau'in ya dace a matsayin ƙarin motsa jiki ga kowane ɗan wasa, har ma da mai farawa. Suna da wata fasaha mai tasowa wacce ke taimakawa cikin hanzari da saurin dawo da sifar wasanni, gina ƙwayar tsoka da cimma wani matakin jimiri. Ya dace da manya da yaran makaranta.

A cikin aikin, jiragen kasa:

• latsa;
• gabar jiki (hannaye da kafafu);
• ƙwayoyin lumbar da haɗin gwiwa;
• yankin gluteal

Dips a kan sandunan da ba daidai ba

Wannan horo na ƙarfi yana da kyau don haɓaka tsokoki na hannu da ƙafafu, da kuma tsokoki na ciki. Wannan dama ce don ƙarfafa tsarin numfashi da zuciya.

Motsa jiki na yau da kullun zai ba ku babban ƙarfin hali ta hanyar gina ƙwayar tsoka. Wannan nau'in ana ba da shawarar a haɗa shi da wasu: jogging; tsalle da tsugunne. Ya dace da manya da yaran makaranta.

Wasannin motsa jiki don ci gaba da jimiri yana taimakawa sosai don haɓaka ba kawai juriya ba, amma kuma mayar da ƙyallen fata, ƙara ajiyar numfashi da daidaita bugun jini.

Ya kamata waɗannan manya-manyan motsa jiki su yi amfani da su ba kawai, har ma da schoolan makaranta tun suna ƙanana. Zasu taimaka ci gaban jikin yaro, sanya shi ƙarfi da dorewa.

Kalli bidiyon: Yadda Ake Satar Kudi A Banki (Mayu 2025).