Giciye igiya: miƙawa, motsa jiki wanda zai taimake ka ka zauna akan sa, hoto * Gicciye

Mikewa

5K 0 23.08.2018 (bita ta ƙarshe: 22.09.2019)

Rarraba tsallakawa motsa jiki ne mai wahala wanda ake amfani dashi a wasan motsa jiki, wasan acrobatics, wasan kare kai, wanda a ciki kafafu ke bazu a sabanin kwatankwacin digiri 180 ko sama da haka. Ba kamar tsaga-tsayi ba, wanda ƙafa ɗaya take a gabanka ɗayan kuma a baya, tare da rabewa, ƙafafun suna kan gefen.

Don yin motsi, kuna buƙatar shirya da tsokoki da jijiyoyi da kyau, haɓaka motsi na ɗakunan hip da sacrum. Masterwarewar motsa jiki yana ɗaukar lokaci mai yawa, daga wata ɗaya zuwa shekara. Duk ya dogara da shekaru, tsarin halittar jikin mutum, alamomin shimfiɗa na haihuwa, cikakkiyar lafiyar jiki.

Cross igiya - mataki zuwa ga lafiya

Jagora shi:

inganta haɓaka na tsokoki da jijiyoyi;
yana dawo da zirga-zirgar jini a cikin gabobin pelvic, yana hana faduwar ruwa;
yana sauƙaƙe aikin ƙarfin da motsawar anaerobic: ƙarfin yana ƙaruwa.

Plusarin mahimmanci ga girlsan mata: motsi yana ba da ƙarfi ga tsokoki na yankin da lumbar, lokacin ƙayyadadden ciki da haihuwa sun fi sauƙi.

Hakanan yana da maki mara kyau: tare da shiri mara kyau, akwai yuwuwar miƙawa da yakar tsokoki da jijiyoyi.

Dumi kafin igiya

Warming up shine mafi mahimmanci mataki akan hanyar yin igiyar. Kuna buƙatar yin shi kafin kowane motsa jiki. Wannan zai taimaka wajen shirya wa aiki mai zuwa. Don wannan matakin, juyawa, tsalle-tsalle, squats, lanƙwasawa sun dace. Ana ba da shawarar hada ƙungiyoyi da juna.

Duk wani motsa jiki na motsa jiki ga jiki ne, musamman idan basu saba da shi ba. Sabili da haka, ya kamata a fara amfani da dumi a hankali, a hankali yana ƙara saurin kuma a hankali yana raguwa a hankali. Yana ɗaukar kimanin minti goma. Gaskiyar cewa dumi ya yi nasara yana nunawa ta zufa a goshin.

Tsarin motsa jiki na iya zama kamar haka:

Juyawa kafafuwa a cikin duwawun duwawun.
Juyawa a cikin gidajen gwiwa.
Juyawar ƙafa
Gudun a wuri.
© Ayyukan Syda - stock.adobe.com
Igiyar tsalle
Squats.
Wani bambancin ƙwanƙwasawa na kafa.

Don guje wa rauni, ku ma kuna buƙatar dumama jikin sama. Don yin wannan, kuna buƙatar yin juyawa, juyawa tare da hannuwanku, turawa. Yana da mahimmanci kada a cika shi: dumamar yanayi bazai haifar da gajiya mai tsanani ba.

Dole ne a yi shiri na farko a cikin ɗaki mai zafi, a ƙasa mai ɗumi. A cikin sanyi, tsokoki ba sa mikewa da mikewa sosai, kuma kuma da sauri “sun yi sanyi”.

Bayan ɗan gajeren hutawa (mintina 2-3), zaku iya fara aikin atisaye.

Nasihu don farawa

Don masu farawa, miƙewa mai ƙarfi yana daɗaɗa shawarar: juyi da juyawa. Kuna buƙatar yin atisaye har sai gajiya ta tsoka (kamar maimaita 10-15).

Zaɓin ƙungiyar tsoka, wanda ya kamata ya zama babban mahimmancin horo, ya dogara da ƙoshin lafiyar jiki da halayen mutum.

Ana ba da shawarar darussan masu zuwa don masu farawa:

Tsaye ko jingina hannunka kan bango, kaɗa ƙafafunka zuwa dama da hagu. Theara amplitude. Maimaita motsi sau 10-15.
A daidai yanayin farawa, juya kafafunku gaba da gaba. Theara tsawo a hankali. Maimaita sau 10-15.
Daga tsaye, durƙusa gaba ba tare da durƙusa gwiwoyinku ba. Kada ku zagaye baya a cikin ƙananan baya! Ka yi kokarin isa bene. Sannan lanƙwasa baya, yana ɗora hannayenka a ƙugu.

Na gaba, sauka zuwa mafi tsananin motsi:

Falo: Hanya gaba, kashin baya madaidaiciya Zauna, lanƙwasa gwiwoyinku, mafi ƙasƙanci kamar yadda yake a hoto. Canja ƙafa ɗaya bayan ɗaya. Mahimmanci! Kada gwiwa na baya ya taba kasa, kuma gwiwa na gaba ya wuce na yatsun yatsun kafa. Ya kamata a ba da hankali sosai don daidaitawa da daidaitawa. Darasi, kodayake don masu farawa, na cikin hadaddun aji.
Dusanpetkovic1 - stock.adobe.com
Rolls: lanƙwasa ƙafa ɗaya, kuma ƙara ɗayan zuwa gefe (tare da madaidaiciya gwiwa). Canja wurin nauyin jiki zuwa kafa na talla, baya baya madaidaiciya. Hannaye a matakin kirji. Spring har zuwa minti daya, canza ƙafafu.
© Makatserchyk - stock.adobe.com
Bends: Zama a ƙasa, ƙafafu sun bazu ko'ina. Juya baya don tanƙwara ƙafafu biyu. Guguwar ruwa kuma gyara matsayin don dakika 10-15. Kuna iya yin motsa jiki ta lankwasa ƙafa ɗaya, sannan ɗayan.
© Bojan - stock.adobe.com

Don wannan saiti na motsa jiki, ana bada shawarar yin amfani da tabarmar motsa jiki ta musamman.

Saitin motsa jiki don shirya don igiyar

Kafin yin darussan da ke ƙasa, kuna buƙatar dumi sosai (yi hadaddun dumamar da aka bayyana a sama). Yayin atisaye, yana da mahimmanci a sami nutsuwa kamar yadda ya kamata kuma a numfashi daidai.

Masu horarwa suna ba da shawarar kasancewa a cikin kowane matsayi na aƙalla rabin minti, a hankali ƙara lokacin zuwa minti biyu ko uku.

Raba ƙungiyoyi:

Kafafu sun fi kafadu fadi. Etafafu, gwiwoyi, kwatangwalo sun juya waje. Yayin da kake fitar da numfashi, ka zauna: ƙashin ƙugu ya saukad da yadda zai yiwu a ƙarƙashin kansa, gwiyoyin sun ja gefe (ya kamata ƙugu ya buɗe yadda ya kamata). Gyara matsayin. Hannun baya madaidaiciya, ana rarraba taro daidai. Karkatar da jiki gaba, sanya gwiwar hannu a kan cinyoyin ciki kusa da gwiwoyi. Ja ƙashin ƙugu zuwa ƙasa, ƙara ƙwanƙwasawa. Wannan aikin yana shimfiɗa duwaiwai, cinyoyin ciki.
Fizkes - stock.adobe.com
A tsaye, ɗaga gwiwa ɗaya ƙafa sama ka ɗauke shi zuwa gefe. Hannu na biyu yana kan bel. Akan fitar da numfashi, miƙe kuma lanƙwasa ƙafafun da aka ɗaga (yi dukkan ayyuka tare da ƙafa mai tsayi). Maimaita sau goma. Bayan haka, ja gwiwa zuwa saman tare da hannunka ka riƙe na rabin minti. Maimaita motsa jiki tare da ɗayan kafa. Idan ba za ku iya kiyaye ma'auninku ba, kuna iya jingina da kujera.
Yada ƙafafunku a matakin kafaɗa ko ɗan faɗi kaɗan. Yayin numfashi, ɗaga kirji, yayin fitar numfashi, karkata zuwa ƙafa na dama. Tsaya a cikin shigar don 'yan sakanni. Maimaita tare da kishiyar kafa. Sannan ka kamo durin ka da hannu biyu.
Yi abincin dare, yi ƙoƙari kada ka ɗaga dugadugan ka daga bene. Idan za ta yiwu, ka riƙe gwiwa ta ƙafa mai tallafi da hannunka, haɗa yatsunka a bayan bayanka a cikin makullin, kuma shimfiɗa kashin baya.
Fizkes - stock.adobe.com
Idan ba za ku iya haɗa hannayenku wuri guda a kulle ba, to, ku riƙe su a gabanku, kamar yadda a cikin hoton:
L llhedgehogll - stock.adobe.com
Zauna a kan dugaduganku, buɗe kwatangwalo kamar yadda ya kamata. Yi ƙoƙarin danna gindinku a ƙasa tare da bayanku madaidaiciya. Idan wannan ya faskara, saka bargo. Jan kashin baya. A kan shaƙar iska, juya jiki a cikin hanya ɗaya ko ɗaya.
Motsa jikin daga matsayin da ya gabata. Huta gabanka a ƙasa, ka kwanta akan sa. Yada gwiwoyi zuwa tarnaƙi (cinyoyin ciki suna kwance a ƙasa), yatsun ya taɓa. Ana kiran wannan matsayi "kwado".
Zsv3207 - stock.adobe.com
Samu gwiwoyi. Miƙe ƙafafun hagu zuwa gefe. Lanƙwasa ƙafarka ta dama a gwiwa a kusurwar digiri 90. Maimaita haka tare da sauran kafa.
Kwanta kusa da bangon, latsa gindinka a kanta. Miƙe ƙafafunku sama, kuna ƙoƙari kada ku lanƙwasa, sannan kuma ku rage ƙafarku ta dama ko ta hagu tare da bangon zuwa bene, ku kwantar da dugaduganku a bangon.
Matsayin farawa yana zaune. Ja ƙafafunku zuwa gare ku. Sanya tafukan hannunka da guiwar hannu a ƙasa a gabanka. Karkatar da jiki gaba. Tsaya a wannan matsayin. Mikewa tare da daga hannayensa sama biyu zuwa kafa daya, sannan kuma zuwa dayan.
Fizkes - stock.adobe.com
Kwanciya a ƙasa, ɗaga ƙafarka ta dama sama ka haɗa ƙananan ƙafarka da hannunka, yi ƙoƙarin danna gwiwa zuwa hanci.
Arko Yarkovoy - stock.adobe.com
Idan yayi wahala, to zaka iya lankwasa kafa kadan ko amfani da bandin roba. Yi ƙoƙarin danna kashin wutsiyar ku, ƙananan baya da ƙafa na biyu zuwa ƙasa kuma kada ku kwance shi. Maimaita tare da sauran kafa.
Kwanciya kwance a bayan ka. Saka hannayenka a tsaye zuwa ga jiki. Ka miƙe ƙafarka ta dama kuma ka yi ƙoƙari kada ka kwance shi daga ƙasa. Lanƙwasa ƙafarka ta hagu a gwiwa ka yi ƙoƙari ka miƙa shi zuwa ƙasa a gefen dama, kamar yadda aka nuna a hoton. Maimaita tare da sauran kafa.
Fizkes - stock.adobe.com
Kwanciya a ƙasa, ɗaga ƙafafunku zuwa ƙasan bene. Yada su baya ga matsakaicin matsayi mai yuwuwa a gare ku, gwiwoyi a tsaye suke.

Domin motsa jiki ya kawo sakamako, dole ne ayi shi a kai a kai, aƙalla sau 3 a mako.

Twine

Bayan shiri na dole, sai suka ci gaba zuwa babban hadadden.

Butterfly

Yana shirya tsokoki na cinyoyin ciki, yana haɓaka jijiyoyi a yankin makwancin gwaiwa:

Zauna, tanƙwara ƙafafunku kuma shimfiɗa gwiwoyinku zuwa ɓangarorin, ƙafafun suna taɓa juna.
Theaɗa sheqa zuwa gare ku, danna gwiwoyi waɗanda ke yan ruwa zuwa ƙasa (an daidaita kashin baya).
An stanislav_uvarov - stock.adobe.com
Miƙe hannunka ka karkata gaba.
An stanislav_uvarov - stock.adobe.com
Yi sakan 40-60 a cikin saiti 3-4.

Pancake

Motsawa suna shimfida cinyoyin ciki da na waje da jijiyoyin karkashin gwiwoyi:

Zauna a ƙasa tare da bayanku madaidaiciya, ƙafafu kamar yadda ya yiwu.
Miqe hannayen ka ka miqe ba tare da durqusa gwiwan ka ba.
Sannan sai kuma a juya zuwa kowane kafa sau goma.
Fizkes - stock.adobe.com

Gangara

Motsa jiki don haɓaka haɗin gwiwar popliteal:

Positionauki tsaye tare da ƙafafun da aka haɗa.
Tare da madaidaiciyar kashin baya, tanƙwara gaba, kai ƙafafunka da hannunka.
Kasance cikin karkatarwa dakika biyar zuwa goma.

Fizkes - stock.adobe.com

Hakanan ana yin lanƙwasa a matsayin zama. Aikin motsa jiki iri ɗaya ne: kai hannuwanka zuwa ƙafa tare da bayanka madaidaiciya.

Ja gwiwar hannu

Auki tsaye tare da kafafu fiye da kafaɗu.
Kai ƙasa tare da gwiwar hannu.
Mara kyau - stock.adobe.com
Don inganta sakamakon, haɗa gwiwoyinku tare da hannuwanku, zaku iya sanya ƙafafunku ƙananan ƙananan.
Ern bernardbodo - stock.adobe.com

Mataki na ƙarshe - mun zauna a kan igiya

Idan jerin abubuwan da aka lissafa sun zama masu sauki, zamu ci gaba zuwa igiyar:

Tsugunnawa, huta hannuwanku akan farfajiyar.
Yada ƙafafunku zuwa tarnaƙi, shimfiɗa gwiwoyinku.
Idan ba za ku iya taɓa ƙasa da gwaiwar ku ba, zauna cikin damuwa don sakan 10-15.
Komawa zuwa matsayin asali.
Maimaita sau da yawa.