Tsokokin wuya suna buƙatar dumi da ƙarfafa lokaci-lokaci. Sau da yawa, ana ba da hankali sosai ga wannan sashin jiki yayin wasa da wasanni, kodayake wuya ma ya kamata ya karɓi nauyinsa na horo da miƙawa. Musirƙirar musculature a cikin wannan yanki yana rage yiwuwar ciwo da rashin jin daɗin yau da kullun, sannan kuma yana kiyaye kai daga rikicewa da rauni.
Kafin kowane horo na ƙarfi, tabbatar da dumama wuyanka, koda kuwa kawai zakuɗa kafafunku.
Nau'in motsa jiki
Ayyukan da aka fi sani:
- Lankwasawa. Kan yana motsawa ƙasa, ƙugu yana matsowa kusa da kirji. Don ƙarin lodi, zaku iya motsa jiki a kan juriyar ɗamara ko bandeji na roba wanda goshin ya tsaya.
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- Tsawo. Bayan kai yana motsawa baya, an jefa kan baya. Don haɓaka haɓaka, zaka iya amfani da yawon shakatawa da aka ciro daga baya ko maƙunsar barbell da hannunka ke riƙe.
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- Lankwashewar gefe. Ana iya yin lanƙwasa na gefe daga matsayi mai sauƙi. Ta hanyar kwatankwacin hanyoyin da suka gabata, ana inganta tasirin ƙarfafa tsoka idan ana amfani da ƙarin lodi.
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- Juyawa Haƙuri yana motsawa zuwa kafaɗun. Kan yana juya digiri 360. Zaka iya amfani da hannunka don taimakawa tsokoki su miƙa mafi kyau.
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A farkon farawar dumi, ya kamata a yi dukkan motsa jiki ba tare da ƙarin damuwa ba.
Sauran motsa jiki masu amfani
- Nutse
- Motsa kai da baya tare da juriya.
- Motsa kai zuwa gefe tare da juriya.
- Mikewa yayi gaba da gefe.
- Janyo kai cikin kafadun.
Raayin kwararru
Athleteswararrun athletesan wasa suna jayayya cewa yin famfo a wuya ana iya yinsa ne kawai a cikin tsarin horo na ƙarfin ƙarfi tare da manyan nauyi. Sabili da haka, motsa jiki na yau da kullun waɗanda aka yi a gida ba tare da horo na musamman ba sun dace musamman don dumi da toning.
Yana da mahimmanci a tuna cewa amfani da ƙarin lodi dole ne a haɗa shi tare da mai koyarwar don guje wa rauni.
A lokaci guda, ba da nishaɗi ga tsokokin mahaifa yana da mahimmanci ga ƙwararru da masu son. Sabili da haka, kafin kowane motsa jiki, ya kamata ku yi jujjuyawar juzu'i kuma ku karkata cikin yanayin nutsuwa. Wannan zai sa ayyukan wasanni su zama masu inganci da aminci.
