Ba lallai bane ku je gidan motsa jiki don kiyaye dukkan ƙungiyoyin tsoka cikin yanayi mai kyau. Akwai motsa jiki mai sauƙi wanda za'a iya yin nasara cikin gida, a waje, ko hutu. Wannan mashaya ce mai motsawa wacce a wasu lokuta a kan kuskure ake kira "tsauri". Katako babban juzu'i ne na motsa jiki wanda ake yi a ƙasa a cikin wurin farawa tare da girmamawa akan makamai (madaidaiciya ko lanƙwasa) da ƙafafu. A wannan yanayin, jikin yana kan layi ɗaya.
Me yasa katako mai amfani yake amfani ga dukkan jiki, menene zaɓin motsa jiki da wanne ƙungiyoyin tsoka suke da tasiri musamman, zamuyi nazari dalla-dalla a yau. Hakanan zaku ga hotuna a cikin labarinmu na kowane motsa jiki wanda zai taimaka muku aiwatar dasu daidai gwargwado.
Menene mashaya mai motsi kuma menene keɓaɓɓun sa?
Don sauyawa daga matsakaiciyar sigar mashaya, wacce a ciki ake buƙatar daskarewa a cikin yanayin farko, don zuwa mahimmin abu, kawai kuna buƙatar fara motsi. A lokaci guda, ƙungiyoyin tsoka waɗanda ba su da alaƙa da sigar tsayayyar ana ƙarin aiki.
Kyakkyawan fasali na mashaya mai motsi:
- baya buƙatar kayan aiki na musamman da wurare;
- sauƙin canzawa zuwa ɗawainiyar mutum da kuma matakin dacewa;
- daban-daban kuma ba m;
- dace da 'yan wasa na duk matakan fasaha.
Lura cewa ta hanyar ƙara motsi zuwa kan katako mai tsaye, ba zaku shiga tsokoki kawai ba, har ma da kayan aiki na vestibular. Fara motsa jiki tare da karamin amplitude, a hankali ƙara shi don kauce wa rauni. Yi dumi na haɗin gwiwa kafin horo.
Har ila yau, ya kamata ku fahimci cewa yin waɗannan ayyukan ba zai taimaka wajen gina tsokoki ba - kawai kawo su cikin sautin ga waɗanda ba su shiga kowane irin wasa ko motsa jiki ba. Game da asarar nauyi - in babu lokacin ziyartar dakin motsa jiki da gudu akan titi, zaku iya yin mashaya mai motsawa sau 3-5 a mako don mintuna 30-40. Amma a lokaci guda, mafi mahimmanci shine a kiyaye ragin caloric na yau da kullun, in ba haka ba duk wani aiki zai sami ingancin aiki.
Nau'in Plank
Dukkanin motsa jiki na motsa jiki ana iya kasu kashi uku:
- a madaidaiciyar makamai;
- akan gwiwar hannu;
- a kaikaice (daga matsayi na gefe).
Tushen duk zaɓuɓɓukan shine aiwatar da fasaha na tsayayyen motsa jiki. Kafin motsawa zuwa ga tsaurarawa, koya don tsayawa a madaidaiciyar makamai na aƙalla minti ɗaya.
Bambancin sandar tsauri akan madaidaiciyar makamai
Matsayin farawa zai zama girmamawa a ƙasa tare da faɗaɗa makamai. An shimfiɗa jikin a layi, tafin hannu daidai yake ƙarƙashin haɗin kafada, an matse ƙafafu da juna, kan yana kallon ƙasa. A lokaci guda, tsokoki na 'yan jarida suna da ƙarfi. Idan akwai jin nauyi a cikin kasan baya, ya zama dole a daga shi ta hanyar duba yanayin jiki a cikin madubi. Sai bayan wannan fara motsi.
Tare da kafa zuwa gefe
Daga matsayin farawa tare da madaidaiciyar hannaye, kana buƙatar tsaga ƙafa ɗaya daga ƙasa kuma, ba tare da lanƙwasa shi ba, matsar da shi gefe ɗaya, ƙoƙarin isa wani matsayi daidai da kafa na talla. Sannan zamu dawo da kafa baya. Sa'an nan kuma maimaita motsi tare da sauran reshe.
Za a iya gyara ƙafafun da aka sace don 'yan sakanni a cikin maɗaukakin wuri. Maimaita motsi sau 15-20 a kowace hanya. Cinya ta waje tana aiki anan.
Tare da daga kafarka
Daga matsayin farawa, ɗaga ƙafarka ta dama kuma a hankali ɗaga shi sama. Sannan komawa matsayin farawa. Maimaita dagawa tare da kafar hagu. A saman wurin, gyara ƙafarka na secondsan daƙiƙoƙi.
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Akwai wani fasali mai rikitarwa na wannan darasin, wanda a ciki aka ɗaga kafa lanƙwasa. A wannan yanayin, kusurwar tsakanin cinya da ƙafa da ƙananan ƙafa da ƙafa yana da digiri 90.
Yana da mahimmanci a tabbatar cewa bangarorin ba su rabu ba. Ari ga dabara, ana amfani da tsokokin bayan cinya da gindi.
Maimaita motsa jiki sau 15-20 tare da kowace kafa.
Tare da daga hannaye da kafafu akasin haka
Wadannan lifts din sun banbanta da wadanda suka gabata dangane da jijiyoyin deltoid, tare da taimakon wanda aka daga hannayen aka rike su. Dabarar iri daya ce, a dai-dai lokacin da kafar hagu, kai ma kana bukatar daga hannunka na dama, ka shimfida shi gaba ba lankwasa shi ba. Kuma akasin haka. Kulle a saman aya don dakika 2-3. Adadin maimaitawa iri ɗaya ne.
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Kafafu sama da gefe
Motsawar ta haɗu da abubuwan plank tare da ɗaga kafa da sata. Akwai hanyoyi guda uku don aiwatar dashi:
- Isingaga ƙafarka sama daga wurin farawa, kai shi gefe ɗaya (dama zuwa dama). Mayar da kafa zuwa yadda yake a baya.
- Auki ƙafa a baya da aka ɗaga kuma lanƙwasa a kusurwar dama zuwa gefe ɗaya.
- Yourauki ƙafarka madaidaiciya zuwa gefen kishiyar (kan mai goyan baya), ƙara girman jiki a bayan ɓangaren motsi.
Wannan aikin ba don farawa bane. Ana maimaitawa sau 5 zuwa 10 a kowace hanya. Dangane da haka, ana ɗora Kwatancen baya, cinyoyin cinya da kuma tsokoki na gluteal.
Tare da jan kafa har zuwa gaban gwiwar hannu
Wannan nau'ikan yana ba ku damar ɗaukar ƙari da quadriceps.
Hanyar aiwatarwa:
- Daga inda kake farawa, daga kasa ka lankwasa kafarka ta hagu, kana kokarin kaiwa gwiwar hannunta na dama. Ba lallai ba ne don kulle a matsayi na ƙarshe.
- Komawa zuwa wurin farawa.
- Maimaita da kafar ka ta dama, ka ja ta zuwa hannun hagun ka.
Yawan maimaitawa 10-15 ne ga kowace kafa.
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Dynamic Elbow Plank Bambancin
Wannan sigar katako ana ɗauka mai sauƙi. A matsayi na farko, hannayen suna lankwasa a gwiwar hannu. Kusurwa 90 digiri. Gwiwar gwiwar hannu daidai yake a ƙarƙashin haɗin kafada. Gaban goshin suna layi daya da juna.
A madaidaiciyar makamai tare da miƙa mulki zuwa lanƙwasa
Matsayin farawa shine katako na gargajiya akan madaidaiciyar makamai. Za a iya yada ƙafafu-kafada dabam don kwanciyar hankali. Yayin da kake shakar numfashi, lanƙwasa hannunka na dama, sa'annan hannun hagunka ka huta a goshin gabanka.
Komawa zuwa wurin farawa, daidaita farko da dama, sannan hannun hagu. Ci gaba da motsa jiki na kimanin dakika 20-30. Za a iya maimaita sau da yawa. A wannan yanayin, tarkon triceps da tsokoki suna daɗa haɗuwa.
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Tare da durkusa kasa
Jingina a kan gabanka, lanƙwasa gwiwa na dama har sai ya taɓa bene. Maimaita da kafar hagu. Yi aikin, yin ƙarin tsokoki na ƙafa, don 30-40 seconds.
Bambancin mashaya gefen motsi
Bar ɗin gefe ya bambanta da daidaitacce. Matsayin farawa: tare da girmamawa akan tafin hannu ɗaya ko gaban goshi da ƙafa mai suna iri ɗaya. Jikin ya juya gefe zuwa bene, ba tare da yin jujjuya ba. A wannan matsayin, ana aiki da tsokoki na ciki na ciki. Za a iya ɗaga hannu kyauta
Lura cewa tallafi akan maki biyu bashi da karko. Kada a fara motsa jiki a kan mai santsi ko saman danshi.
Karkadawa
Daga matsayin farawa, buɗe jiki zuwa bene. Miƙa hannunka kyauta tsakanin jikinka da ƙasan a kishiyar shugabanci. Komawa zuwa wurin farawa, maimaita motsi sau 7-10 a kowace hanya.
Wannan aikin yana sanya ƙarin damuwa akan tsokoki.
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Dagawa Dumbbell
A cikin farawa, hutawa a kan dabino, kana buƙatar ɗaukar dumbbell a cikin hannu kyauta (an zaɓi nauyi daban-daban). Sannan:
- Raaga hannunka daga dumbbells.
- Kasa shi zuwa cinyarka ba tare da ka taba shi ba.
- Iseaga hannunka sake.
Allyari akan haka, ana yin aikin delta. Yi wannan sau 10-15 ga kowane hannu.
Juyawa
Tare da mika hannayenka (fuskantar ƙasa) a cikin asalin katako, ɗaga hannu ɗaya daga ƙasa ka ɗaga shi, juya jikinka duka digiri 90 (gefe da ƙasa). Komawa zuwa wurin farawa. Maimaita a daya gefen jiki. Kuma haka a kan 8-10 sau kowane.
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Bude kwatangwalo
Matsayin jiki kuma yana gefe zuwa bene. Tallafi a kan hannu ya lanƙwasa a gwiwar hannu a kusurwar digiri 90. Otherayan hannun kuma an faɗaɗa zuwa sama. Theafafu suna lankwasawa a haɗin gwiwa. Bugu da ari:
- Iftaga gwiwa na ƙafafun na sama sama ba tare da ɗaga kafa daga gabar hannu ba. Kullewa na secondsan daƙiƙoƙi.
- Komawa zuwa wurin farawa.
- Maimaita motsa jiki sau 15-20 a kowane gefe.
A wannan aikin, ana yin atisaye da tsokoki na kwatangwalo.
Tare da jan gwiwa
Plank na gefe tare da tallafi a goshin goshi da farfajiyar waje na ƙafa. An ɗaga hannun kishiyar sama ko a bayan kai.
- A lokaci guda, lanƙwasa gabobinku marasa goyon bayan juna.
- Komawa zuwa wurin farawa.
- Maimaita motsa jiki sau 10-15 a kowane gefe.
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Yaya yawan adadin kuzari za ku iya ƙone tare da motsa jiki?
Bararfin motsawa, kodayake mafi yawan kuzari ga jiki fiye da wanda yake tsaye, baya haifar da kashe kuzari mai mahimmanci. Wani ɗan wasa yana kashe kimanin 5 kcal / min akan tsayayyen motsa jiki. Tsarin haɓaka yana haɓaka yawan kuzari har zuwa 10-15 kcal / min. Ta hanyar haɓaka aikin tare da dumbbells, zaku iya kashewa zuwa 20 kcal / min. Matsakaicin amfani da kuzari yana faruwa ta mashaya tare da juriya ko hanzartawa cikin sauri. Don haka, zaku iya kashewa har zuwa 30 kcal / min!
Lura cewa aikin motsa jiki ana yin shi a cikin ƙarfin mai ƙarfi. Matsakaicin amfani da makamashi lokacin amfani da mashaya mai ƙarfi shine 350-400 kcal / awa.
Kammalawa
Kwancen motsa jiki yana motsa jiki sosai. Tare da taimakonta, yana da sauƙi a tsara hadadden mutum don yin aiki da ƙungiyoyin tsoka masu buƙata, canza kaya da sanya motsa jiki ya zama mai ban sha'awa. Katako ba zai kashe kuzari da yawa ba, amma zai taimaka wajen karfafa jijiyoyi.
