Yadda ake gina ƙusoshin ciki?

Duk samari da ‘yan mata suna mai da hankali sosai ga bugu da tsokar cikin. Don 'yan jaridu su zama masu jituwa, ya zama dole a tsara ci gaba gabaɗaya dukkanin rukunin tsoka da suke a wannan ɓangare na jikin, ba kawai madaidaiciya da masu juyewa ba. Yadda ake yin juji da tsokoki na ciki da kuma abin da atisaye suka fi dacewa da wannan - za mu gaya muku dalla-dalla a cikin wannan labarin.

Gwajin tsoka

Tsokokin ciki sun kunshi yankuna da yawa. Don 'yan jaridu su zama masu kyan gani, dan wasan yana buƙatar yin aiki dashi ta hanyar da ta dace.

Musclesusassun tsokoki suna taimaka wa mutum juyawa da juyawa jikinsa. Abubuwan tsarin jikin wannan rukunin tsoka sun baku damar kula da kyakkyawan yanayin baya da kuma taimakawa fasalin kugu na mata.

Tsarin ƙungiyar tsoka

Musclesananan tsokoki na latsa sun ƙunshi yanki na ciki da waje. Manufofin waje suna farawa a yankin haƙarƙarin V-XII, kuma an haɗe su kusa da jijiyar inguinal, layin farin ciki, tubercle na ɗabi'a da duwawu.

Manufofin ciki sun samo asali ne daga jijiyoyin inguinal, iliac crest da lumbar-thoracic fascia. An haɗe su zuwa ga al'aura, farin layin ciki da guringuntsi na haƙarƙarin IX-XII.

Ayyuka na asali a cikin jiki

Musclesusassun tsokoki na ciki suna ba kowa damar yin yawan motsi. Babban aikin su shine juya kirji zuwa gefe. Hakanan, wannan yankin na tsoka yana taka rawar gani a cikin yawancin hanyoyin ilimin lissafi a cikin jiki. Musclesananan tsokoki na ciki suna cikin rikici na yankin ciki. Wannan tsari yana faruwa yayin haihuwa da yayin rashi.

Kyakkyawan tsoka mai ba da izini yana ba ka damar yin juji iri-iri a cikin ƙananan baya. Kuna iya karkata zuwa dama da hagu, sannan kuma ku ɗaga ƙashin ƙugu gaba. Motsa jiki na yau da kullun zai taimaka rage tashin hankali a kan kashin baya da haɓaka matsayi.

Fa'idodi na horo don ƙwanƙwasa tsokoki

Yin famfo na cikin-ciki yana bawa ɗan wasa damar ƙara ƙarfi a cikin sauran motsa jiki na asali. Motsa jiki a kan tsokoki na ciki ba kawai masu ginin jiki da masu ƙarfi suke yi ba. Sau da yawa wannan yanki ana tura shi ta hanyar 'yan wasa (masu jefa kayan wasan motsa jiki), masu hawa dusar kankara, masu daukar hoto, masu wasan motsa jiki,' yan dambe, wakilan wasu wasannin kungiyar, kuma, ba shakka, masu gicciye.

Duk da haka, kar ka manta da hakan musclesarfin tsoffin tsokoki na gani sosai yana sa kugu ya faɗaɗa... Idan baku son wannan tasirin, bai kamata ku dogara sosai akan wannan ƙungiyar tsoka ba. 1-2 motsa jiki a mako daya ya isa.

Raunin gama gari

Yana da matukar mahimmanci ayi dukkan motsi tare da madaidaiciyar dabara sannan kuma a yi aiki a hankali. Kafin fara zaman, ya kamata ku dumama sosai. Dumi ba kawai tsokoki ba, har ma da sauran sassan jiki. Don haka, zaku iya guje wa matsaloli da raunuka daban-daban.

Don haka, wane irin rauni zai iya faruwa ta hanyar dabarun motsa jiki mara kyau? Bari muyi la'akari da matsalolin da suka fi yawa, sanadinsu da alamomin su:

• Raunin da ya fi yawan gaske shi ne sprains. 'Yan wasa suna shan irin wannan lahani yayin horo mai tsanani. Za'a iya daidaita tsarin ƙwayar tsoka. Idan kun ji zafi mai zafi a yankin 'yan jaridu, kuma ba shi da daɗi don lanƙwasa jiki, tuntuɓi likita. A wasu lokuta, 'yan wasa suna fama da rauni. Zafin jikinka na iya tashi. Tsawon aikin murmurewa ya dogara da tsananin raunin.
• Ciwon mara na yau da kullun na iya faruwa idan kuna motsa jiki sosai kuma da yawa. Ya kamata ɗan wasa ya huta sosai tsakanin motsa jiki don kauce wa tasirin ƙwarewa. Babu buƙatar famfo latsa kullun.
• Jin zafi a cikin ciki ba koyaushe ke tashi ba saboda kurakurai a cikin dabarar aiwatarwa. Za a iya sauƙaƙe ku kawai. Tabbatar da tuntuɓar likita idan ba za a iya magance matsalar da kanku ba ta rage mitar, ƙarfin horo da rage ɗaukar kaya. Kwararren masani zai iya yin ingantaccen ganewar asali kuma ya tsara magani.

Motsa jiki kan tsokoki na ciki a cikin dakin motsa jiki

Kuma yanzu bari mu ci gaba daga ka'idar don yin aiki kuma muyi la'akari da hanyoyi mafi inganci don gina ƙwanƙwasa tsoffin ciki. Don yin wannan, dole ne ku ƙirƙiri shirin horo wanda zai dace da halayen ku.

Musclesananan tsokoki na ciki sune babban yankin tsoka. Tana karɓar kaya ba wai kawai a lokacin karkatarwa ba. Sauran shahararrun atisaye na yau da kullun zasuyi tasiri ga ci gaban wannan ƙungiyar tsoka.

Obliques yawanci ana horar dashi tare da tsokar abdominis tsoka. A wannan yanayin, mafi kyawun zaɓi shine yin atisayen 2-3 akan madaidaiciya madaidaiciya da 1-2 akan obliques.... A cikin dakin motsa jiki, 'yan wasa suna aiki tare da kayan wasanni na musamman. Kuna iya buƙatar sandar barbell, ƙwallon ƙafa, da dumbbells.

Cunƙun gefen gefen kan gicciye

Ana yin wannan aikin ta amfani da na'urar kwaikwayo ta kwalliya ko kuma wata hanyar wucewa:

1. Fahimci igiyar igiyar da ya kamata a haɗe zuwa saman toshe.
2. Durƙusa ƙasa tare da bayanka zuwa toshe.
3. Aɗa a cikin ciki, ƙara ƙwanƙwasa ƙoshinka.
4. Exhale - lanƙwasa gangar jikinka zuwa gefe, tsokoki ne kawai ya kamata su shiga cikin aikin.
5. A cikin ɓangaren ƙananan motsi, kuna buƙatar jinkiri na 'yan sakan biyu kuma kuyi ɓarna kamar yadda ya yiwu.
6. Inhale - komawa zuwa yanayin farawa ƙarƙashin iko.

Motsawa kawai tare da tsokoki na ciki, kada ku lanƙwasa saboda ƙoƙari na baya. Karka matsa gaba. Yi aiki lami lafiya, ba tare da ɓarna ba. Ya kamata ku yi maimaita 10-15 kowane saiti. Yawan hanyoyin ya dogara da burin tsarin horo.

Ya kunna toshe ("mai satar itace")

Hakanan ana yin wannan motsi a kan mai koyarwar toshewa ko ƙetare hanya. Toari ga ƙwaƙƙwan tsokoki na ciki, masu wucewa da madaidaitan sassan suna karɓar nauyin. Dabarar ita ce kamar haka:

1. Tsaya ƙafa a ƙafafunku a kaikaice zuwa toshe, daidaita bayanku.
2. Juya baya ka kamo igiyar da hannayenka biyu. Kar a tanƙwara su a gwiwar hannu.
3. Juya jikin zuwa gefe ka tanƙwara, yayin da kake buƙatar riƙe abin riƙe da ƙarfi ka ja shi zuwa ga cinya mafi nisa daga toshe. Kada ku yi ta duwawu.
4. Komawa zuwa wurin farawa.
5. Bayan kammala maimaitawa 10-15, tsaya a ɗaya gefen injin kuma maimaita.

Rike hannayenka madaidaiciya yayin motsa jiki, kada su lanƙwasa. Hakanan, kar a motsa tare da motsa abubuwa. Legsafafu ya kamata su kasance a tsaye.

Jiki yana kunna ƙwallon ƙwallon

Fitball kayan wasan motsa jiki ne na musamman wanda ke da siffar ƙwallo ta yau da kullun. Yana da juriya sosai kuma yana da girma (diamita - kimanin santimita 65). Irin wannan jujjuyawar jiki yana ba ka damar aiki da ƙarfin tsoffin 'yan jarida.

1. Kwanta tare da bayanka a kan ƙwallon ƙwallon ƙwallon, yankin maƙallan ma ya kamata ya kasance akan ƙwallon.
2. Yada ƙafafunku a ƙasa, dogaro da su sosai.
3. Sanya hannayenka a bayan kanka. A madadin, zaku iya shimfidawa da hannu ɗaya zuwa kishiyar kafa, kuna barin ɗayan a bayan kanku.
4. Musclesarfafa tsokoki na ciki kuma juya a hankali zuwa gefen dama, sannan komawa zuwa wurin farawa.
5. Juya zuwa hagu Kada kasan baya daga kwallon.

Hai Mihai Blanaru - stock.adobe.com

Mafi sau da yawa, ƙwararrun 'yan wasa suna tsunduma da nauyi. Kuna iya ɗaukar fanke daga barbell ko dumbbell. Riƙe su da hannu biyu hannu. Adadin maimaitawa iri ɗaya ne.

Blockananan gangara

Wannan aikin yakamata ayi tare da ƙananan toshe:

1. Tsaya ƙafa a ƙafafunku a kaikaice zuwa toshe, daidaita bayanku.
2. Handauki hannun ɗaya a kan maɓallin na musamman wanda ya kamata a haɗe shi zuwa ƙananan toshe. Zaka iya sanya ɗayan hannun bayan kai ko hutawa a gefe.
3. Yi jujjuyawar motsa jiki a wata hanya ta gaba daga toshe.
4. Riƙe na secondsan daƙiƙa a ƙasan motsi.
5. Komawa zuwa wurin farawa.
6. Bayan maimaita 12-15, juya zuwa wancan gefen, sannan ci gaba da aiwatar da motsi.

Wannan aikin ya kamata kuma a yi shi ba tare da jerking ba. Wajibi ne ayi aiki a hankali.

Samson Bends

Ingantaccen motsa jiki na motsa jiki galibi ana yin shi tare da dumbbells mai nauyin gaske. Samson Bend yana ɗayan shahararrun waɗannan motsawar. Strongan ƙarfi daga Lithuania Alexander Zass ne ya ƙirƙira wannan kayan wasan. Sunan matakin sa shine Samson mai ban mamaki.

Don kammala aikin, kuna buƙatar dumbbells biyu:

1. Ka miƙe tsaye tare da bayanka madaidaiciya. Widthafa kafada nisa baya.
2. Dauki dumbbells, ɗaga su kan kanka ta kowace hanyar da ta dace.
3. Sannu a hankali ka gangara jikinka zuwa bangaren dama, ba tare da lankwasa gwiwar hannunka ba.
4. Komawa zuwa wurin farawa.
5. Jingina zuwa hagu ka koma cikin PI.

Yi aiki sosai a hankali. Ya kamata masu farawa su ɗauki dumbbells masu nauyi har zuwa kilogiram 10. Tabbatar cewa gwanayen baya faɗuwa. Anan, hanyoyin 3 zasu isa, wanda kuke buƙatar yin maimaita 10-12.

Hannun horo na mata

Mafi yawancin lokuta, samari da ‘yan mata da ke yin motsa jiki a cikin motsa jiki suna yin motsa jiki iri ɗaya. Tsarin wannan yanki na tsoka daidai yake a cikin wakilan jinsi daban-daban. Don haka, duk wani motsa jiki na ciki yana iya dacewa da mata.

Koyaya, yakamata a lura cewa har yanzu akwai fasali da yawa na tsarin horo don jima'i mai kyau:

• Kuna buƙatar yin motsi kawai waɗanda ba sa haifar da rashin jin daɗi, ciwo da sauran abubuwan jin daɗi (wannan ma gaskiya ne ga maza).
• Ya kamata 'yan mata suyi motsa jiki ba tare da taimakon kayan wasanni masu nauyi ba. Aiki mai ƙarfi na iya haifar da ƙaruwa a kugu, wanda da wuya ya zama sakamakon da kuke nema.
• Kada kuyi ƙoƙari don kammala ayyuka masu wahala, ku mai da hankali kan adalai masu sauƙi waɗanda zasu taimaka wajan aiki da ƙungiyar tsoka mai manufa ta cikakke. Sauƙaƙe baya nufin mara tasiri.
• Ga mata, ba lallai ba ne a mai da hankali gaba ɗaya kan motsin da aka tsara don yin famfo na latsa gefe - atisayen da ke kan tsokar abdominis zai isa sosai.

Shirye-shiryen cikin gida

Yaya ake gina ƙwanƙwasa tsoffin ciki a dakin motsa jiki? Akwai manyan zaɓuɓɓuka guda biyu - don lilo cikakken latsawa sau ɗaya a mako (motsa jiki 4-6) ko a ƙarshen kowane motsa jiki (sau 3 a mako, motsa jiki 2-3). A sigar farko, atisaye 3-4 zasu kasance akan tsokar abdominis da 1-2 akan karkatarwa. A cikin na biyu - 1-2 akan madaidaiciya madaidaiciya da 1 akan karkata.

Kusan tsarin darasi a farkon fasali na iya ƙunsar waɗannan darussan masu zuwa:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Karkata Bench Crunches	Madaidaiciya	3x12-15
Rataya kafa ya daga	Madaidaiciya	3x10-15
Karkatarwa a cikin na'urar kwaikwayo	Madaidaiciya	3x12-15
Cunƙun gefen gefen kan gicciye	Oblique	3x12-15
Blockananan gangara	Oblique	3x12-15

A cikin akwati na biyu, zaku iya yin wasu motsa jiki, misali, a wasan motsa jiki na farko:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Karkata Bench Crunches	Madaidaiciya	3x12-15
Rataya kafa ya daga	Madaidaiciya	3x10-15
"Lumberjack" a kan toshe	Oblique	4x12-15

A na biyu:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Karkatarwa a cikin na'urar kwaikwayo	Madaidaiciya	3x12-15
Komawa crunches a benci	Madaidaiciya	3x10-15
Jiki yana kunna ƙwallon ƙwallon	Oblique	3x12-15	Hai Mihai Blanaru - stock.adobe.com

Kuma na uku:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Elbow plank	Madaidaiciya	3x60-90 sakan	© Makatserchyk - stock.adobe.com
Rataye kusurwa	Madaidaiciya	3x60-90 sakan	As Vasyl - stock.adobe.com
Cunƙun gefen gefen kan gicciye	Oblique	4x12-15

Motsa Jiki na Gida

Yadda ake gina tsokoki na ciki a gida? Mai sauqi! Ayyukan ƙirar da muke ba da shawara a ƙasa ana iya yin su a kusan kowane saiti. Domin kuɓuta abin da kuke ciki da kyau, koyaushe ba kwa buƙatar siyan membobin cibiyar motsa jiki masu tsada. Babban abu shi ne samun haƙuri da himma don burin da aka sanya.

Karkatawa tare da juya jiki

Wannan motsi duk yan wasan da suke kokarin yin jijiyoyin tsokoki na ciki sukeyi mai inganci. Motsa jiki yana ba ku damar ɗora Kwatancen ciki da waje na latsawa.

Dabarar ita ce kamar haka:

1. Kwanciya a ƙasa. Dole ne kafafu su durƙusa a gwiwoyi.
2. Ya kamata hannaye su kasance a bayan kai, kada ku motsa su yayin yin juyawa. Elbows suna buƙatar yada baya.
3. Amfani da ƙarfin latsawa, ɗaga jikin sama daga farfajiyar. A wannan yanayin, yakamata a danna ƙananan baya a cikin duk hanyar.
4. Juya gangar jikin ka zuwa gefe, kamar kana kaiwa da gwiwar gwiwar hagu zuwa ƙafarka ta dama.
5. Komawa zuwa wurin farawa.
6. Juya zuwa wancan gefe. Hakanan zaka iya kwantar da ƙafarka a kan gwiwa na ɗayan kafa kuma ka yi juyawa da farko a gefe ɗaya, sannan ka canza ƙafafu ka yi a ɗayan.

Rey Andrey Popov - stock.adobe.com

Yi aiki a hankali a hankali. Yayin motsi, ba za ka iya jan kanka da hannunka ba. Yawan maimaitawa 12-15.

Cunƙwasa gefen

Wannan atisayen zai taimaka matuka ga tsokoki na ciki da na waje na ciki. Yana da matukar mahimmanci ayi dukkan motsi daidai gwargwado:

1. Kwanta a gefen ka. Theafafu na iya zama ɗan lankwasa a gwiwa gwiwa.
2. Hannunka na dama (idan kana kwance a gefen dama naka) dole ne a miƙe gaba ka sa shi a ƙasa, ka riƙe hagu a bayan kanka.
3. Amfani da ƙoƙarin latsawar gefe, ɗaga gangar jikin sama.
4. Gyara na secondsan daƙiƙa matsayin jikin a saman motsi.
5. Komawa zuwa wurin farawa.
6. Yi maimaita 12an 12-15 na maɓallin gefen.
7. Nade kan wancan gefe.

Yana da matukar mahimmanci ka sanya bayanka a mike ba tare da lankwasa shi ba. Yi aiki lami lafiya, ba tare da ɓata lokaci ba.

Gangaran gefe

Ana yin wannan aikin koyaushe a cikin dakin motsa jiki tare da dumbbells a hannu. A matakin farko, ana iya yin sa ba tare da ƙarin nauyi ba:

1. Tsaya sosai a ƙasa. Widthafa kafada nisa baya.
2. Iseaga hannuwanku sama ku haɗa cikin maɓallin. Ko kuma daga hannu daya sama, sa'annan a sanya dayan a kugu (lokacin canza gefen karkatar, hannayen kuma suna canza wuri).
3. Kada ku lanƙwara da baya, karkatar da jiki zuwa gefe.
4. Komawa zuwa wurin farawa, dole ne a aiwatar da motsi tare da jiki a cikin wannan jirgin.
5. Yi kusan 15 reps a kowane gefe.

Studio Afirka Studio - stock.adobe.com

Don ƙarin ƙwararrun 'yan wasa, ya fi kyau motsa jiki tare da nauyi. A gida, zaku iya amfani da jaka ta yau da kullun. Kuna buƙatar saka littattafai a cikin jakar ku, sannan ku karɓe shi a hannunku.

Hai Mihai Blanaru - stock.adobe.com

Kwance a ƙafafunku na gefen kafa yana ta da

Wannan motsi zai taimaka ci gaba ba kawai ɓarna na gefe ba, amma har ma yana aiki da yanki mai kyau da cinya ta waje. Nagari ga girlsan mata.

1. Kwanta a gefen ka. Dole ne a miƙa hannu zuwa ƙananan kai, ɗayan kuma a tanƙwara a gwiwar hannu. Sanya shi a yankin kirji.
2. Haɗa ƙafafunku tare sannan kuma ku ɗaga su sama da yiwu. Hakanan zaka iya ɗaga ainihin zuciyarka don jaddada abubuwan ƙirarka.
3. Asa ƙafafunku da jikinku ƙasa. Yi shi a hankali, kada ka sassauta jijiyoyin ciki.
4. Yi kusan reps 10-12 sannan ka mirgine zuwa ɗaya gefen.

Hai Mihai Blanaru - stock.adobe.com

Kuna iya aiki ba tare da taimakon nauyi masu nauyi ba.

Rataya raunin ƙugu ya juya

Don juyawa a rataye, kuna buƙatar sandar kwance:

1. Tsalle kan sandar. Tanƙwara gwiwoyinku.
2. Iftaga gwiwoyinku sama, yayin da ya zama dole a karkatar da su madadin zuwa bangarori daban-daban. Yi ƙoƙarin yin wannan tare da ɓoyayyen, ba ƙafafunku ba.
3. A saman motsi, gyara matsayin ƙafafu na biyu.
4. Yi juyi da yawa na ƙashin ƙugu a rataye a jere.

© Fxquadro - stock.adobe.com

Wani zaɓi mafi wahala shine ɗaga sama ba gwiwoyinku ba, amma madaidaitan ƙafafu.

V-juya

Wannan aikin yana da wahala sosai, ya fi kyau a sanya shi a gaba a cikin horo. Dabarar ita ce kamar haka:

1. Kwanta a bayan ka. Mikewa yayi.
2. Aga duka jikin ku da ƙafafunku a aiki tare. Tallafin yana kan gindi.Za a iya lanƙwasa ƙafa kaɗan idan ya kasance da wuya ka riƙe su a tsaye
3. A saman motsi, juya jiki zuwa gefe.
4. Komawa zuwa wurin farawa.
5. Yi dagawa kuma juya wata hanyar.

© Bojan - stock.adobe.com

Yi aiki lami lafiya. Mafi sau da yawa, 'yan wasa suna yin 8-12 V-juzu'i a kowane gefe. Yayin aikin, zaku iya aiki kawai da nauyinku ko amfani da nauyi. Ba lallai bane ya zama nauyi ko dumbbells - har ma zaka iya ɗaukar kwalban ruwa na yau da kullun a hannunka.

Shirye-shiryen motsa jiki na gida

A gida, ka'idodin gina shirin bai bambanta da horo a cikin dakin motsa jiki ba. Darussan kawai ke canzawa.

Shirin horar da 'yan jarida sau daya a mako:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Miƙewa tsaye a ƙasa	Madaidaiciya	3x12-15
Karkatawa crunches a kasa	Madaidaiciya	3x10-15	© zane-zane - stock.adobe.com
Karkatawa tare da dago kafafuwa	Madaidaiciya	3x10-15	Ka chika_milan - stock.adobe.com
V-juya	Oblique	3x8-12	© Bojan - stock.adobe.com
Gangaran gefe	Oblique	3x12-15	Studio Afirka Studio - stock.adobe.com

Shirin na kwana uku. Motsa jiki na farko:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Zama	Madaidaiciya	3x10-15
Gudun a cikin kwance kwance	Madaidaiciya	3x10-15	© logo3in1 - stock.adobe.com
Cunƙwasa gefen	Oblique	4x12-15

Na biyu:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Crunches a kasa	Madaidaiciya	3x12-15
Karkatawa crunches a kasa	Madaidaiciya	3x10-15	© zane-zane - stock.adobe.com
Legafafun kafa ya ɗaga	Oblique	3x12-15	Hai Mihai Blanaru - stock.adobe.com

Na uku:

Sunan motsa jiki	Tsokokin ciki sunyi aiki	Yawan hanyoyin da kuma reps	Hoto
Elbow plank	Madaidaiciya	3x60-90 sakan	© Makatserchyk - stock.adobe.com
Mirgina kan abin birgewa	Madaidaiciya	3x10-12	L splitov27 - stock.adobe.com
Rataya raunin ƙugu ya juya	Oblique	3x10-15	© Fxquadro - stock.adobe.com

Amfani masu Amfani

Don cimma nasarar da ake buƙata, bai isa ba ga ɗan wasa ya horar da ɓacin ransa kawai. Idan kayi kiba, Motsa jiki kamar wannan ba zai taimaka muku ƙona kitse ba... Kuna buƙatar cin abinci daidai. Createirƙira ƙarancin kalori, ci karin furotin da ƙananan carbs. Tare da madaidaicin abinci kawai zaka iya ganin ɗakunan da ake so.

Kalli bidiyon: #ciki #haihuwa Yanda zaki dauki ciki cikin sauki (Nuwamba 2024).