Ta hanyar yin atisayen da aka bayyana a cikin wannan labarin, za ku haɓaka ƙwarewar wasan motsa jiki sosai, haɓaka haɓakawa, da ƙarfafa tsokokinku. Aiki na uku a jerinmu don wani na iya zama ainihin azabtarwa, amma idan zaka iya riƙe matsayin da aka bayyana na aƙalla secondsan daƙiƙa kaɗan, a hankali yana ƙara lokacin, to sakamakon ba zai daɗe ba.
Amfanin Motsa Jiki
Darasi na tsaye, duk da saukin fasaha, suna da wuyar sha'ani. Bayan ka mallake su sosai, zaka iya inganta sakamakon ka sosai a cikin wasu, hadaddun fasaha, motsa jiki da hadaddun.
Misali, daga safanka har zuwa mashaya ba matsala bane da zarar ka mallaki dabarar riƙe kusurwa. Tsugunewar gaba da tafiya hannu zai zama da sauki, kuma koda lokacin yin matsewar soja, zaku ji daɗin kwanciyar hankali tare da ci gaban ku.
Jigon motsa jiki tsayayyu yana da sauki - yana da matukar mahimmanci a kula da matsayin jikin da ake so na wani lokaci.
Fa'idodin irin wannan horon sune kamar haka:
- ƙara ƙarfin jiki;
- ƙara ƙarfin tsoka;
- adana lokaci;
- inganta sautin gabaɗaya.
Darasi mafi Inganci
Akwai manyan motsa jiki masu motsi. Mun zaba daga cikin manyan jerin 5 daga cikin mafiya inganci, wanda zai baka damar horar da jijiyoyin ka da ƙananan ƙoƙari da lokaci.
# 1. "Jirgin ruwa" a cikin supination
Horar da wannan matsayi na jiki yana daga cikin hanyoyin motsa jiki na yau da kullun don kiyaye layin jiki madaidaiciya. Wannan shine tushen yawancin wasan motsa jiki. Hakanan ana kiran shi jirgin ruwa na "baya" ko jirgin ruwan latsawa.
Fasaha cikawa:
- Kwanciya a bayanka tare da kasan baya taɓa ƙasa.
- Youraura ƙullin ka da ƙarfi tare da hannayenka madaidaiciya a bayan kai da ƙafafunka zuwa gaba.
- Fara ɗaga kafaɗunka da ƙafafunka a hankali daga ƙasa.
- Kai ya kamata ya fito daga ƙasa tare da kafadu.
- Ci gaba da kasancewa cikin damuwa kuma sami wuri mafi ƙanƙanci inda zaka iya riƙe hannunka da ƙafafunka ba tare da taɓa ƙasa ba, amma ba tare da ɗaga ƙashin bayan ka daga gare ta ba.
Don haɓaka lokacin riƙe jirgin a hankali, fara da rage runtse hannunka da ƙafafunka a hankali daga wani matsayi mafi girma har sai kana iya riƙe su a ƙananan wuri ba tare da damun matsayinka ba. Ikon riƙe jiki ta wannan hanyar shine maɓalli a cikin wasan motsa jiki. Wannan ƙwarewar zata taimaka muku yin kwalliyar hannu ko zobba, dogayen tsalle tsalle.
# 2. "Jirgin ruwa" a cikin pronation
Jirgin da aka zana shine matsakaicin jiki wanda aka kirkira shi ta hanyar karfin karfi na tsokar baya yayin da yake kwance a kasa. A wannan yanayin, jiki yana amfani da hanyoyin iri ɗaya kamar lokacin da yake riƙe jirgin baya a baya. Amma, duk da haka, yawancin 'yan wasa sun sami sauƙin riƙe wannan matsayi, tunda yana da ƙarancin fasaha fiye da "jirgin ruwan" a cikin tallafi.
Hanyar aiwatarwa:
- Kwanciya a ƙasa mai fuskantar ƙasa, daidaita madaidaiciyar jikinka, hannu da ƙafafu ya kamata a miƙe a gwiwoyi da gwiwar hannu.
- Aga kirjinka kuma quads kashe bene.
- Gwada lanƙwasa jiki a cikin baka,
- Koma bayanka cikin tashin hankali koyaushe.
Na 3. Kusurwa a tasha
Don farawa, gwada kawai zaune a ƙasa tare da ƙafafunku sosai kuma ku riƙe kusurwa 90-digiri tsakanin ƙafafunku da gangar jikinku. Bayan an gyara wannan matsayin jikin, tashi a wannan matsayin a hannuwanku. Kuna ganin abu ne mai sauki? Yi imani da ni, wannan aikin zai zama muku azaba na ainihi.
Bayan koyon ainihin kusurwa a cikin tallafi, gwada zaɓuka daban-daban:
- tare da hannaye suna kan nauyi;
- tare da girmamawa a kan zobba;
- tare da girmamawa akan litattafan rubutu ko sanduna masu layi daya.
Idan kun ƙware da waɗannan hanyoyin, gwada zaɓi mafi wahala tare da ƙarin nauyi ko rage kusurwa tsakanin ƙafafu da jiki (watau ɗaga ƙafafun da suka miƙe sama).
A'a. 4. Rataye kusurwa
Guda ɗaya kusurwa, rataye kawai a kan sandar kwance ko zobba. Kuna buƙatar ƙarfin ƙarfi a kafaɗunku da hannuwanku, da ƙoshin ƙarfi da ƙugu, don kiyaye ƙafafunku madaidaiciya da daidaitawa zuwa ƙasa yayin yin rataye kusurwa a kan sandar.
Hanyar aiwatarwa:
- Rataya a kan mashaya ko zobba.
- Miƙe ƙafafunku gaba ɗaya.
- Tada su a layi ɗaya zuwa ƙasa kuma riƙe su a wannan matsayin.
A'a. 5. Plank
Ta hanyar fasaha, aikin motsa jiki yana da sauƙi:
- Auki matsayin jiki a kwance, huta a kan hannaye da yatsun kafa.
- Kafafu sun mike
- Duk jikinka yayi layi daya da bene. Ba kwa buƙatar ɗaga ƙashin ƙugu sosai, amma bai kamata ku tanƙwara baya da yawa ba. Kiyaye jikin ku duka cikin tashin hankali, bari ya ji daɗi na gaske daga irin wannan motsa jiki mai sauƙi.
Babban aikin shine kiyaye matsayi madaidaiciya tsawon lokacin da zai yiwu.
