Yadda ake saurin koyon tsallake igiya?

Rashin nauyi shine burin kowane yarinya. Kuma babu buƙatar siyan kayan wasanni masu tsada, shanye kanka da motsa jiki masu wahala. Ya isa ɗaura wa kanku makami da tsalle tsalle.

Amfanin tsalle igiya ga jiki

Idan mukayi magana musamman game da fa'idodi na motsawar igiya, yakamata mu nuna mahimman bayanai:

1. Waɗannan su ne ayyukan motsa jiki masu ƙarfi waɗanda zasu ba ka damar rage kiba. Don awa guda na horo, mutum yana ƙone calories 1000-1200.
2. Kyakkyawan motsa jiki na motsa jiki, wanda ba kawai yana ƙona mai ba, amma yana inganta aikin zuciya da tsarin jijiyoyin jini, gabobin numfashi.
3. Aikin motsa jiki da aka gabatar yana sautin tsokokin kafafu da hannaye, ciki da baya, gindi.
4. Igiyar tsalle karamin kayan wasanni ne kuma baya ɗaukar sarari na cikin gida da yawa a gida, ƙari ma yana da tsada.
5. Igiyar na taimakawa rage ƙarar a cikin ƙananan jiki - butt da ƙafafu, ƙari yana inganta daidaituwa da kuzari, daidaito da kuma yanayin daidaitawa.
6. Igiyar tana taimakawa wajen ƙarfafa tsokoki na ƙafa da ƙafa, sabili da haka yana taimakawa yayin hana rauni.

It'sari da hakan yana da ban sha'awa saboda yana da farin jini sosai ga yara.

Yadda ake tsalle igiya - fasahar aiwatarwa

Babu wasu dabaru na musamman game da madaidaiciyar dabarar tsalle igiya, amma yana da daraja la'akari da yawancin nuances da dabaru:

1. Bayan tsalle, sauka a kan yatsun kafa.
2. A cikin tsalle, riƙe baya baya madaidaiciya, latsa gwiwar hannu zuwa jiki.
3. Yakamata a juya ƙafafu cikin aiki tare da motsin igiya.
4. Ya cancanci yin aiki a cikin kari ɗaya, ba tare da jergi ba da sauri da canje-canje cikin sauri.
5. Gwada kiyaye tsararru iri-iri.

Kuma menene mafi mahimmanci! Zaɓi saurin, yana mai da hankali akan abubuwan da kuke ji, jiki da kansa zai gaya muku da ƙarfin da kuke aiki.

Nawa ake tsalle don asarar nauyi?

Yana da kyau a bayyana a farkon cewa ba lokaci da tsawon lokaci bane yake da mahimmanci, amma yafi dacewa da motsa jiki. A farkon farawa, yana da daraja tsalle kowace rana, don jiki ya sami cikakken hutawa, amma babban abu shine a ba da horo aƙalla kwanaki 2-3 a mako.

Fara motsa jiki akan igiya, ya isa a ware mintoci 10-15 a kowace rana, a hankali yana ƙara lokacin horo zuwa minti 45. Za a sami isasshen lokaci don cikakken yaƙi da nauyi mai nauyi.

Hadadden igiya mai tsalle don asarar ƙafafu

Wadannan sune motsa jiki waɗanda akeyi a cikin saiti 3-5, tare da tazarar minti 2.

1. Tsalle guda. Tsaya madaidaiciya, sanya bayanku madaidaiciya - na mintina 3, yi tsalle a ƙafafu biyu. Babban abu shine kada ku durƙusa gwiwowinku sosai kuma kuyi bazuwa zuwa yatsunku - gwada amfani da ƙwayoyin maraƙin ku.
2. Tsalle don canza ƙafa. Tsalle a kan igiya, canzawa bisa canjin ƙafafu, riƙe daidaituwa - babban abin da za a tuna shi ne cewa lokacin tsalle, runtse ƙafafunku kamar a cikin abincin hanji, kuma a cikin tsalle da kansa, motsa ƙafafunku kamar almakashi.
3. Motsa jiki takwas. Sanya ƙafafunku kafada-faɗi nesa kuma ninka murfin mirgina kanta rabi - ɗauka da ƙarshen ɗaya. Na gaba, yi ƙoƙari ka zana takwas a cikin iska - motsa daga kafadar hagu zuwa gaba zuwa ƙugu ta dama sannan kuma zuwa kishiyar shugabanci. Babban abu a wannan lokacin shine kiyaye ƙafafunku marasa motsi, ture ƙasa da ƙafafun biyu kuma tsallake ƙarshen igiyar. Horar da minti 3.
4. Tsalle a kafa daya. Tsaya tsaye ka fara tsalle, canza kafarka da kowane tsalle - dama, sannan hagu.
5. Hakanan an bada shawarar yin tsalle tare da matsakaicin matsakaicin ɗagawa. A farkon farawa, tsaya tare da ƙafafunku kafada-faɗi dabam. Na gaba, yi tsalle ka yi ƙoƙari ka ɗaga gwiwa kamar yadda ya yiwu, madadin canza ƙafafunka, amma ba a lokaci guda ba. Irin waɗannan motsa jiki ana yin su tare da kowane kafa.
6. Yin tsalle biyu - don sauyi daya na igiyar kanta, yana da daraja yin tsalle biyu. Gwada kada kuyi tsayi sosai don yin tsalle 2 a juyawa ɗaya na igiya. Yi tsalle a wurin kuma motsa zuwa hagu, kuma tare da tsalle na gaba zuwa dama.

Ya isa a farkon farawa don ba da mintuna 15-20 don horo, a hankali ƙara ƙarfi da lokacin horo.

Contraindications zuwa tsalle igiya

Tare da babban fa'idodi na horo tare da igiya, suna da nasu tsarukan:

1. Wannan shine ciki da lokacin haihuwa.
2. Wuce kima sosai lokacin da likitoci suka binciki ƙimar 2 da 3 kiba.
3. Varicose veins da sauran cututtukan jijiyoyin jini, hauhawar jini.
4. Don cututtuka na tsarin musculoskeletal, matsaloli tare da haɗin gwiwa.
5. Ciwan asma da kuma rashin daidaito na motsi.

Bai kamata ku yi horo a kan cikakken ciki ba. Amma idan kuna cikin shakka, yakamata ku tuntuɓi likitan da zai zaɓa muku yawan horo da kwazo.

Yadda za a zabi igiya mai tsalle don horo?

Wajibi ne a tunkari wannan batun tare da cikakken nauyi. Game da kayan don yin igiyoyi, kuna buƙatar zaɓar kanku, amma tsawon shine mahimmin zaɓin zaɓi.

Ayyade tsawonsa mafi kyau duka abu ne mai sauƙi - ɗauki ƙarshen igiyar a hannunka ka ja su gaba kai tsaye zuwa ƙasan. Tsayin ya kamata ya kasance tare da bene - tsayin mafi kyau duka don tsayinku.

Tsaya a kan bandin roba kuma cire hannayenka sama - ƙarshen ya kamata ya kai matakin armpits. A madadin, zaku iya zaɓar samfuri mai tsayi mai daidaitacce, wanda duk membobin gidan zasu iya amfani dashi.

Hakanan yana da daraja la'akari da nauyin samfurin - waɗanda suka fi ƙarfin sun dace da horar da 'yan wasa, waɗanda suka fi sauƙi don masu farawa. Kula da kayan kayan da kanta - hannayen neoprene tare da notches zasu zama mafi kyau duka, tunda hannaye ba zasu zame su ba.

Yana da mahimmanci a mai da hankali kan nau'ikan igiyar tsalle:

1. Babban titin mota. Yana taimaka yin saurin tsalle, ƙara saurin horo, sanya kaya mai sauƙi a kafaɗun, amma yana taimakawa wajen yin tsalle sau biyu da sau uku. Ya dace da duka tsalle-tsalle da tsalle na asali.
2. Gymnastic. Ana amfani da shi ta ƙwararrun 'yan wasa,' yan wasan motsa jiki. Yana taimakawa inganta haɓaka, haɓaka sassauƙa, ana iya yin fata ko silicone, nailan.
3. Model na tsallake igiyoyi tare da counters - ana amfani dashi a cikin tsarin shirye-shirye don raunin nauyi, cikin dacewa, yana da ginanniyar maɓallin motsawa, don haka yana motsa ayyukan wasanni.
4. Matakan awo - sami kebul na ƙarfe wanda aka rufe shi da nailan, kayan aiki masu nauyi. 'Yan wasa suna amfani da shi galibi, yana ba su damar horar da daidaito da ɓacin rai, amma ba zai yi aiki don haɓaka saurin sauri ba.
5. Twister tsalle igiya - mafi kyau duka ga yara da matasa. Jigonsa ya ta'allaka ne da cewa an liƙe shi a ƙafa na dama ko hagu kuma an kunna, to sai su fara tsalle. Baturi yana aiki, sanye take da matakan matsala da yawa.

Zaɓin, kamar yadda zamu iya gani, yana da bambanci sosai, yana da mahimmanci a zaɓi gwargwadon buƙatunku da matakin horo.

Bayani game da rasa nauyi

Budurwata daga kwaleji kowace rana tana tsalle sau 200 kuma sakamakon yana da ban mamaki. Ita mace ce mai 'ya'ya uku, amma a shekaru 50 tana da kyakkyawar siffa. Gaskiya ban kai wannan matakin ba, karfafawa da misali suna gaban idona.

Alesya

Ina tsalle kowace rana na mintina 15 kuma ƙari tare da ƙoƙarin cin abinci mai ƙananan kalori. Sakamakon haka, a cikin watanni 3 ya ɗauki santimita 4 a ƙugu, kuma tumbin ya zama mai faɗi, kamar kafin haihuwar. Ina ba kowa shawara da ya fara horo da igiya, kawai shawara ita ce idan kirjinka ya zama babba, to ya fi kyau ka yi atisaye a cikin kayan motsa jiki.

Lika

Ina yin motsa jiki na igiya sau huɗu a mako. Ina yin minti 40 - Minti 5 na tsalle tsalle, kuma bayan minti ɗaya na hutawa, kawai ina farin ciki da sakamakon, tunda na sami nasarar rasa kilo 6 a cikin wata ɗaya. Amma adadi kuma ya lura an ƙarfafa shi, musamman a kwatangwalo da gindi.

Tamara

Ina horarwa a gida tare da hoop da igiya, suna canza su kowace rana, kuma ina ƙoƙarin gina ɗaliban da kansu a cikin rabin awa. Sakamakon har yanzu yana da rauni, amma an riga an ji wani haske a cikin jiki. Na yi la'akari da cikakke da horo na yau da kullun a matsayin manyan abubuwan da ke taimaka wajan zama mafi kyawu.

Barbara

Zan iya ce wa kaina ƙarfin zuciya - Na sauke kilo 14 a cikin wata ɗaya da rabi, kodayake na yi tsalle sau 1000 kowace rana. Hannaye da ƙafa sun faɗi a cikin makon farko, amma a na biyu ya zama da sauƙi, kuma irin wannan sakamakon babban yabo ne ga kaina.

Katerina

Igiyar tsalle ita ce mafi kyawun kayan wasanni don murmurewa daga haihuwa, rauni, don dawowa cikin sifa. Yana ɗaukar spacean sarari kaɗan, mutane da yawa zasu iya biyan farashin sa, amma yakamata kuyi tsalle kawai - abinci da tsarin mulki daidai zasu ba ku damar kasancewa cikin mahimmancin gaske, har ma don samun adadi mai ban mamaki, ba tare da kuɗaɗen kuɗi da lokaci ba.

Kalli bidiyon: Koyon Turanci: Matakin Farko Harufofin Yaren Turanci English Alphabet (Janairu 2025).