Shirye-shiryen horo
683 0 26.04.2020 (bita ta karshe: 01.05.2020)
Kwanan nan, yawancin zauruka a Rasha (kuma ba kawai a Rasha ba) an rufe saboda annoba. Kuma mutane da yawa sun fuskanci tambayar ta yadda za a horar da su kuma su daidaita kansu yayin keɓe kansu a gida ko a waje. Idan kun kasance ɗaya daga cikin waɗanda suka rasa damar zuwa gidan motsa jikin su (ko kawai wanda ya yanke shawarar fara horo a gida), to wannan labarin naku ne.
Sabili da haka, muna fuskantar ƙaramin aiki: kiyaye fasali don kada mu fita daga gidan (a cikin hanyar kolobok) bayan keɓewa. Manufa babba: don haɓaka aikin wasan motsa jiki da lafiya. A gaskiya, zamuyi ƙoƙari na biyu. Aikin aiki na gida na iya zama mai sauƙi da tasiri. Kuma akwai manyan fannoni guda 2 na horo: strengtharfafa ƙarfi da motsa jiki.
Tabata
Ayyukan motsa jiki sun haɗa da ƙarin motsa jiki kamar squats, turawa da sauran motsi iri ɗaya. Za a iya yin su a cikin salon da aka saba (inda muke yin motsa jiki tare da hutawa tsakanin saiti) ko kuma a salon Tabata, inda ake yin motsa jiki da ɗan hutawa da ƙarfi sosai.
Ga misalin irin wannan motsa jiki:
https://www.youtube.com/watch?v=Ai4LBsQ9b_o
Wadannan wasan motsa jiki suna ɗaukar ɗan lokaci kaɗan kuma suna ba ku damar yin aiki da dukkanin manyan ƙungiyoyin tsoka. A matsayinka na mai mulki, su ne tushen motsa jiki na gida. Programsarin shirye-shiryen gargajiya da motsa jiki, zaku iya gani anan.
Ba a tsayawa minti 20
Hakanan, ana iya gina irin waɗannan motsa jiki tare da ɗan kaɗan ko babu hutawa.
https://www.youtube.com/watch?v=gSD0FoYs7A0
Aerobic
Motsa jiki da muke yin motsi na nau'in "ƙwanƙwasa" sun fi alaƙa da lodi na aerobic. Wato, ba mafi wahalarwa bane, ta fuskar gani, amma yana da gajiya sosai. Ga misalin irin wannan motsa jiki:
https://www.youtube.com/watch?v=LDL5frVaL50
Hada kaya
Idan muka yi magana game da wane horon horo ya fi dacewa yayin keɓewa, to, babu tabbataccen amsa, saboda duka sun dace. Kuma mafi dacewa, suna buƙatar canzawa. Hakanan, akwai motsa jiki wanda za'a iya haɗa wannan nauyin a ciki. Misali:
https://www.youtube.com/watch?v=x-BvlPDgOps
Wannan nauyin yana da kyau don ƙona kitse, ƙarfafa tsokoki da haɓaka ƙarfin hali. Kuma idan aka soke horo a cikin dakin motsa jiki saboda kwayar cutar, to irin wannan nauyin zai zama madaidaiciya madadin. Bugu da ƙari, ga mutane da yawa zai zama gano cewa irin waɗannan wasannin motsa jiki na iya zama ba ƙasa da ƙima fiye da motsa jiki a cikin dakin motsa jiki. Kawai gwada shi.
