Tsagawa wani atisaye ne da nufin fadada tsokoki da jijiyoyi, ya kunshi yada kafafu a wasu bangarorin, yayin da suke yin layi daya. Kyakkyawan miƙawa yana ba wa 'yanci na jiki kuma yana sauƙaƙa taurin kai.
Gymnastics ya bambanta nau'i biyu kawai na wannan adadi - mai tsawo da mai wucewa. Sauran raƙuman da aka sani sune bambancin su.
Igiya da rabi-igiya
Adadin tagwaye yana da halaye masu zuwa:
- Legafafu kafafu sun bazu a layi ɗaya.
- An kashe shi daidai, kusurwa tsakanin ƙafafu digiri 180 ne.
- Bangaren pelvic ya dan juya zuwa gaba.
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Akwai abu kamar rabin-mataki. Bafa mai lanƙwasa yana ɗaukar tallafi, ɗayan kuma ana juya shi gefe ko baya kuma an faɗaɗa shi sosai.
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Rabin igiya ana amfani dashi a cikin dumi kafin mikewa kai tsaye.
Mai tsayi da tsawo
A cikin duka, akwai nau'i biyu na igiya - a tsaye da mai wucewa. A yanayi na farko, kafa daya yana gaban jiki, dayan kuma a baya, kafafun suna tsaye ko kuma a kusurwar jiki. Yana iya zama hagu- da hannun dama, ya dogara da ƙafafun da ke gaba.
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Lokacin da yake wucewa, ana baza ƙafafu zuwa kusurwa na digiri 180 ko fiye. A wannan yanayin, suna kan gefen, sabanin na tsaye.
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Masana kimiyya sun yi iƙirarin cewa rabewar gefen ya fi sauƙi ga maza fiye da mata. Wannan saboda tsarin jikin mace ne, saurin mikewa mara zafi yana hana sautin muryoyin masu gogewa. Akasin haka, ya fi wuya ga maza suyi tsaga-tsayi. Abubuwan fasalin tsarin tsokoki na bayan cinya da ƙarfinsu yana tsangwama tare da sauƙi.
Bugu da kari, saboda kebantattun abubuwa na tsarin tsoka da mahada, kashi 13% na mutane ba za su taɓa yin alfahari da irin wannan damar ba.
Zai yiwu bambancin
Akwai bambancin da yawa na siffofin biyu na igiya. Akwai ragi bakwai na wannan wasan motsa jiki.
Na gargajiya
Theara ƙafafu zuwa wani matsayi wanda kusurwa tsakanin farfajiyar ciki na cinyoyi ya kai digiri 180, daidai da halaye na sama.
Yi a kan ɗakin kwana ko bene:
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Korau (sagging)
Daya daga cikin nau'ikan igiya masu wahala. Don kammala shi, dole ne ku sami ƙarin kayan aiki, misali, kujeru ko bangon Sweden.
Babban halayen wannan nau'in shine kusurwar tsakanin kwatangwalo sama da digiri 180.
Wannan aikin yana buƙatar babban natsuwa da kyakkyawan yanayin tsoka, da haɓaka ci gaba kai tsaye. Ba shi da kowa.
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Takamaiman
Ya ƙunshi ɗaga kafafu tare da sararin sama. Magunguna ne na gargajiya, yawanci ana yin su a ƙasa. Hannuna galibi ana riƙe taku a gabanka sosai ko kuma a watse a raba.
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Tsaye
Ya bambanta da matsayin baya na ƙafafu a sararin samaniya - a wannan yanayin, suna tsaye kusa da sararin sama. Yayin tsaye, mutum ya jingina a ɗaya daga cikin ƙafafun, ya ɗaga dayan sama sama. Pylon ko katangar Sweden yawanci ana amfani dashi azaman tallafi.
Tsaye tsaye a tsaye:
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Ana yin gyare-gyaren wucewa ba tare da kasawa tare da hutawa ba:
A hannun
Don wannan zaɓin, dole ne ɗan wasa ya kasance yana da ƙwarewa ta musamman wajen daidaitawa da kula da jikinsa. Tsaye a cikin abin hannun hannu, mutum a hankali ya shimfida ƙafafunsa zuwa ɓangarorin:
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Wani zaɓi tare da igiya mai tsayi a kan makamai:
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Wani bambancin shine tsinkayen hannu:
Iko sheikoevgeniya - stock.adobe.com
Iska
Ana yinta a cikin iska, galibi a cikin tsalle, amma wasu sun san yadda ake aiwatar da wannan abu yayin tsaye. Ta tsalle sama da jujjuya ƙafafunsa, mutum ya kai ƙarshen juyawar da ake so a cikin iska.
Abin lura ne cewa ba duk masu fasahar kera iska suke iya yin na gargajiya ba.
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Kwance a kasa
Babban yanayin shine huta baya a kan shimfidar ƙasa. Daga farkon kwance a ƙasa, mutum yana shimfida ƙafafunsa zuwa ɓangarorin, yana karɓar rarrabuwa:
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Don yin tsayin daka, an kafa ƙafa ɗaya a ƙasa, ɗayan kuma an ja shi zuwa kai, yana tallatawa da hannu:
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Royal twine
Ana ɗaukar igiyar sarauta a matsayin tsayi na fasaha a wasan motsa jiki. Shahararren dan wasan kwaikwayo Jean-Claude Van Damme ya nuna wannan kayan aikin a cikin kasuwanci na kamfanin motar Volvo.
Babban bambanci tare da wannan nau'in shine amfani da tallafi don ƙafa biyu. A wannan yanayin, jiki ya kasance an dakatar dashi. Ayyukan kashi ba kawai yana buƙatar cikakken sassauci, ƙarfi da narkar da jijiyoyi da tsokoki ba, har ma ƙarfin ƙididdigar tsoka.
Motsa jiki na yau da kullun, ikon sarrafa jikin ku, da numfashi na yogis zasu taimaka muku yin rabe-raben masarauta. Trickarfin numfashi, lokacin shaƙar numfashi da raɗawa ta makogoro, yana daɗaɗa jiki sosai.
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Yaya rabuwa?
Babban ƙari ga jiki zai kawo motsa jiki na yau da kullun ko na miƙa, musamman ga mata.
An tabbatar da fa'idar irin waɗannan atisayen tun da daɗewa:
- goyon bayan sautin tsoka;
- inganta motsi na haɗin gwiwa;
- hanzari na gudanawar jini a cikin gabobin pelvic;
- ƙara ƙwayar tsoka.
Motsa jiki zai taimaka wajen karfafa jiki da rage kasala da rauni.
Masana sun ce da yawan shekaru, karfin jijiyoyin jiki na raguwa kuma yana da matukar wahala a yi rabuwa bayan shekaru 30 ko 40 fiye da na yarinta ko samartaka. Har zuwa mafi girma, wannan maganganun gaskiya ne, amma wannan baya nufin kwata-kwata cewa ba shi yiwuwa a zauna akan raba bayan 40. Juriya da motsa jiki na yau da kullun zasu taimaka maka cimma burin da kake so.
Lokacin miƙawa da aiwatar da aikin motsa jiki da ake magana a kansa yana da wahalar tantancewa. Duk ya dogara da halayen mutum na kwayar halitta da dalilai da yawa:
- ikon iya shimfiɗawa;
- rukunin shekaru;
- sassaucin magana;
- yanayin horo da yanayi.
Tare da motsa jiki na yau da kullun da himma, mutum na iya miƙawa da sauri, amma wannan da wuya ya faru a cikin mako ɗaya ko ma wata ɗaya. Tabbas, tabbas, cewa bai taɓa yin shimfiɗa ba a da. Watanni biyu ga mutanen da shekarunsu ba su kai 45 ba kamar da alama lokaci ne mai ma'ana tare da zaɓuka masu kyau da zaɓaɓɓu.
Kawai kokarin yin rarrabuwa a kowace rana ba shine mafi karancin karatu ba, yana da kyau a kusanceta a hankali, farawa da motsa jiki da shirye shiryen shiri. Lokacin da shimfiɗa ya inganta, zaku iya ƙoƙarin kammala adadi.
Shirye-shiryen shirye-shiryen ɓoye na rashin dacewa na iya haifar da cutar da jiki wanda ba za a iya gyara shi ba kuma yana lalata laushi.
Dokokin shimfidawa daidai:
- yi akai-akai (motsa jiki ba zai ɗauki fiye da mintina 15 ba, don haka ya kamata ku yi su kowace rana ko kowace rana);
- shiga cikin ɗaki mai dumi (yanayin iska a cikin ɗakin ya zama aƙalla 20 ° C, a cikin ɗaki mai sanyi tsokoki sun zama ba su da ƙarfi, wanda zai haifar da rauni);
- yi hankali (kar a yi hanzari, yayin motsa jiki na sauri akwai babban haɗarin rauni, alal misali, sprains);
- kada ku yi sauri kuma kuyi aiki tuƙuru don cimma sakamako mai sauri, wannan yana cike da mummunan rauni.
Zai fi kyau idan mutum ma ya sami abokan tafiya waɗanda suke zuwa ga irin wannan manufa.
Kalli wasu bidiyoyi masu amfani kan koyarda igiya:
Contraindications
Miƙewa yana sanya babban damuwa a jiki.
Kafin fara horo, yakamata kayi nazarin abubuwan da suka dace da haɗarin a hankali, sannan kuma ka gwada jerin abubuwan da suka sabawa yanayinka da halayen jikinka:
- kashin baya;
- hauhawar jini;
- matakai masu kumburi a cikin ɗakunan hip;
- rikicewa a cikin aikin tsarin musculoskeletal;
- karaya, fasa da sauran lahani a cikin kayan haɗin gwiwa da ƙasusuwa.
Ko da babu rashin yarda, ya zama dole a dauki darasi da mahimmanci, duk ayyukan ya kamata ayi su ta hanyar da aka auna don kawar da haɗarin rauni. Saboda wannan, yana da mahimmanci a yi dumi daidai, shirya haɗin gwiwa da tsokoki don ɗaukar kaya masu zuwa.
Yana da mahimmanci ka kula da yadda kake ji da kuma yin atisaye daidai da shawarar kwararrun masu horarwa.
