Motsa jiki hanya ce mai kyau don samun ƙarfi ta amfani da jikin ku kawai. Waɗannan ayyukan motsa jiki suna taimaka muku haɓaka ƙarfi a duk sassan jikin ku ba tare da buƙatar kayan aiki masu kyau ba. Kuna iya yin su cikin sauƙi a gida, yin shi dacewa ga kowa. Bari mu bincika wasu manyan ayyukan motsa jiki na jiki da za ku iya gwadawa.
Ɗayan motsa jiki mai tasiri shine turawa. Yana aiki da ƙirjin ku, hannaye, da kafadu. Don yin turawa, fara a cikin matsayi na katako kuma rage jikinka zuwa ƙasa, sannan tura baya sama. Squats wani zaɓi ne mai kyau. Suna ƙarfafa ƙafafu da gindinku. Kawai tsaya tare da ƙafafu da faɗin kafada kuma ka runtse jikinka kamar kana zaune a baya a kan kujera mai tunani.
Idan kuna son yin niyya ga tsokoki na asali, gwada katako. Shiga cikin matsayi na turawa amma ku huta akan goshin ku maimakon hannayenku. Rike wannan matsayi, kiyaye jikin ku a mike, gwargwadon yadda za ku iya. Waɗannan motsa jiki masu sauƙi amma masu ƙarfi na iya taimaka muku cimma cikakkiyar motsa jiki tun daga jin daɗin gidanku.
Amfanin Motsa Jiki
Ayyukan motsa jiki na jiki suna ba da fa'idodi da yawa waɗanda ke sa su zama zaɓi mai amfani kuma mai dacewa ga masu sha'awar motsa jiki na kowane matakai.
Da fari dai, waɗannan darussan sun kawar da buƙatar kayan aikin motsa jiki masu tsada. Ba kamar na yau da kullun na horar da nauyin nauyi na gargajiya waɗanda ke buƙatar samun damar yin amfani da barbells, dumbbells, ko kettlebells, yawancin motsa jiki na jiki ana iya yin su cikin jin daɗin ɗakin ku tare da mashaya cirewa kawai. Wannan dacewa yana ba da damar haɗawa cikin sauƙi a cikin aikin motsa jiki na gida.
Na biyu, motsa jiki na jiki yana ba da cikakkiyar motsa jiki na jiki. Musamman, Horon Interval Intensity (HIIT) da motsa jiki na plyometric ba wai kawai haɓaka ƙarfi bane amma suna haɓaka ƙimar zuciyar ku, suna ba da ingantaccen motsa jiki na zuciya. Wannan fa'idar dual yana da fa'ida ga waɗanda ke neman haɓaka ƙarfi da ƙarfi lafiyar zuciya da jijiyoyin jini.
A ƙarshe, motsa jiki na jiki yana kula da daidaikun duk matakan dacewa. Ko da kuwa kai ƙwararren ɗan wasa ne ko mafari, babu buƙatar mai horar da kai don cimma burin motsa jiki. Ayyukan motsa jiki na jiki za a iya daidaita su cikin sauƙi don bayar da ƙarancin ƙalubale ko ƙarin motsa jiki, mai sa su zama zaɓi mai haɗaka kuma mai isa ga kowa.
Sauƙaƙan Ayyuka na Nauyin Jiki waɗanda Za'a Iya Yi A Gida
Gano ingantattun motsa jiki masu nauyin jiki waɗanda zasu iya taimaka muku samun ƙarfi ba tare da buƙatar kowane kayan aiki masu ban sha'awa ba. Waɗannan darussan sun dace don haɓaka aikin motsa jiki na gida na yau da kullun da gina tsoka.
1. Zauna:
Zaune-up hanya ce mai kyau don yin aiki da tsokoki na ciki. Anan akwai hanya mai sauƙi don yin su: kwanta a bayanku akan tabarma mai laushi, durƙusa gwiwoyinku don su yi kusurwa, ku sa ƙafafunku a ƙasa. Ƙarfafa tsokoki na ciki kuma ka ɗaga jikinka na sama zuwa gwiwoyi. Rike na ɗan lokaci a mafi girma, sannan a hankali komawa zuwa inda kuka fara akan tabarma. Zama daya kenan!
Wannan motsa jiki yana taimakawa wajen ƙarfafa tsokoki na ciki. Tabbatar da yin shi daidai, kuma za ku ji kuna a cikin ku. Yana da kyau a fara da ƴan kaɗan sannan a ƙara yayin da kuke ƙara ƙarfi. Sit-ups hanya ce mai sauƙi amma mai tasiri don kiyaye tsokoki a cikin kyakkyawan tsari. Gwada su don ganin yadda suke aiki a gare ku!
2. Crunches
Crunches, wanda kuma aka sani da crunches na ciki, motsa jiki ne mai sauƙi amma mai tasiri don tsokoki na tsakiya, musamman maƙasudin duban ciki ( tsokar fakitin guda shida) da obliques. Don yin ɓarna, kwanta a bayanka tare da faɗin ƙafafu daban-daban.
Tabbatar da bayan baya ya tsaya a ƙasa yayin da kake ɗaga manyan baya da kafada daga ƙasa. Idan an aiwatar da shi tare da tsari mai kyau, wannan motsa jiki na iya haɓaka ƙarfin gaske kuma ya shirya ku don ƙarin ayyukan motsa jiki na ci gaba kamar plank na gefe, turawa, da V-up.
Ta hanyar haɗa crunches a cikin ayyukan motsa jiki na yau da kullun na jikin ku a gida, zaku iya gina tushe mai ƙarfi don lafiyar ciki gabaɗaya, yana sauƙaƙa magance ayyukan motsa jiki masu wahala.
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3. Ja-Ups
Juyawa babbar hanya ce don ƙarfafa jikinku na sama yayin da suke shiga ƙungiyoyin tsoka daban-daban. Don yin jan-up, nemo sandar cirewa kuma ka rataya daga gare ta tare da mika hannunka cikakke. Ja jikinka zuwa sama har sai sandar ta kai a ƙasan haɓinka. Ba kamar ƙwanƙwasa ba, inda kuka riƙe sandar tare da dabino suna fuskantarku, ja-up ɗin sun haɗa da kama hannun sama tare da dabino suna fuskantar nesa.
Wannan motsa jiki yana da tasiri don ƙarfafa ƙarfi a hannunka, kafadu, da baya. Abu ne mai sauƙi amma mai ƙarfi wanda baya buƙatar ƙarin kayan aiki. Ka tuna farawa da mataccen matsayi, sannan yi amfani da tsokoki na hannunka don ɗaga kanka. A hankali, za ku inganta ƙarfin ku kuma ku sami damar yin ƙarin jan-up. Haɗa abubuwan jan hankali a cikin abubuwan motsa jiki na yau da kullun na iya ba da gudummawa ga ci gaban babban jiki gaba ɗaya da haɓaka jin daɗin jikin ku.
4. Chin-Ups
Chin-ups babban motsa jiki ne na nauyin jiki da za ku iya yi a motsa jiki na gida yayin da suke kaiwa ga tsokoki daban-daban a jikinku na sama. Don yin haɓɓaka, nemo mashaya mai ƙarfi kuma ka riƙe ta tare da tafin hannunka suna fuskantarka. Fara da rataye tare da mika hannunka gabaɗaya, sannan ka ja kanka har sai sandar ta kasance a ƙasan haƙar ka. Wannan motsi yana haɗa ƙungiyoyin tsoka da yawa, gami da hannayenku, kafadu, da baya.
Chin-ups suna ba da hanya mai sauƙi amma mai tasiri don ƙarfafa jikinku na sama. Ba sa buƙatar kowane kayan aiki mai ban sha'awa, yana sa su isa ga yawancin mutane. Ciki har da chin-ups a cikin aikin motsa jiki na yau da kullun na iya taimakawa haɓaka ƙarfin babban jikin ku gaba ɗaya da juriya.
Ka tuna farawa da adadin maimaitawa mai daɗi kuma a hankali ƙara yayin da ƙarfin ku ke haɓaka. Yin aiki mai dorewa zai haifar da sakamako mai kyau akan lokaci. Ko kai mafari ne ko ƙwararriyar ƙwararriyar ƙwaƙƙwaran motsa jiki, ƙara ƙwanƙwasa a cikin motsa jiki na iya ba da gudummawa ga kyakkyawan tsari. na yau da kullun horo na jiki.
5. Turawa
Push-ups babban motsa jiki ne wanda ke kaiwa ga tsokoki ko'ina cikin jikin ku. Don yin turawa, sanya hannuwanku a ƙasa da ɗan faɗi fiye da kafaɗunku kuma ku ajiye jikin ku a madaidaiciyar layi yayin da kuke cikin matsayi mai tsayi. Rage jikin ku zuwa ƙasa, tabbatar da kiyaye baya da ƙafafu madaidaiciya. Sannan, tura kanku baya zuwa wurin farawa.
Wannan motsa jiki yana da fa'ida saboda yana haɗa ƙungiyoyin tsoka daban-daban, yana taimaka muku haɓaka ƙarfi a hannunku, ƙirji, kafadu, da ainihin. Hanya ce mai sauƙi amma mai tasiri don inganta lafiyar gabaɗaya. Ka tuna kiyaye tsari mai kyau kuma farawa tare da adadin maimaitawa mai daɗi, ƙara a hankali yayin da kuke samun ƙarfi. Ana iya yin tura-ups a ko'ina, yana mai da su ƙari mai dacewa ga aikin motsa jiki na yau da kullun. Fara haɗa abubuwan turawa cikin motsa jiki don samun ƙarfi da lafiya jiki.
6. Huhu
A tsaye lunges motsa jiki ne mai sauƙi ta amfani da nauyin jikin ku kawai. Suna nufin ƙara ƙarfin zuciyar ku da ƙananan jikin ku. Don yin huhu a tsaye, matsa gaba zuwa matsayi na huhu kuma riƙe shi. Wannan yana taimaka muku fitar da ƙwanƙwasa hips, hamstrings, da quadriceps. Yana iya zama kama da huhu na gaba, amma a tsaye lunges suna da ƙaramin kewayon motsi da kafaffen wurin farawa tare da ware kafafunku.
Yin tsayayyen lunges daidai zai gina ƙarfi da haɗin kai da kuke buƙata don motsa jiki daban-daban, kamar tsalle lunges, lunges, da tsaga squats. Waɗannan darussan na iya zama ƙalubale, amma farawa da a tsaye lunges hanya ce mai kyau don shirya tsokoki don ƙarin motsi masu ƙarfi. Don haka, idan kuna son ƙara ƙarfin zuciyar ku da ƙafafu, gwada haɗawa da huhu a cikin ayyukan motsa jiki na jiki a gida.
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7. Tsayin Gefe
Side plank yana ɗaya daga cikin motsa jiki masu nauyi da za ku iya yi a gida kuma ku cimma sakamakon da kuke tsammani. Don yin katako na gefe, kwanta a gefenka, sanya gwiwar gwiwarka daidai a ƙarƙashin kafada, kuma ka kwantar da hannunka a ƙasa. Tabbatar cewa gefen ƙafarka shima ya taɓa ƙasa.
Shigar da tsokoki na asali kuma ku ɗaga hip ɗin ku har sai jikinku ya samar da madaidaiciyar layi. Yayin da kuke jin daɗi da wannan, zaku iya ƙara yin ƙalubale. Gwada daidaita hannun goyan bayanka, ɗaga ƙafarka na sama, ko kai hannunka na sama sama da kai.
Waɗannan bambance-bambancen suna ƙara ƙarin ƙalubale ga tsokoki masu daidaitawa. Haɗa waɗannan ci-gaba na motsin katako a cikin tsarin horon ƙarfi na yau da kullun bayan kun ƙware matsayi na asali.
8. Matakai
Matsakaicin mataki ne mai sauƙi na motsa jiki wanda ke mayar da hankali kan tsokoki a kafafunku. Don yin matakan hawa, tsaya a gaban wani wuri mai tasowa, kamar akwati ko benci wanda ke kusan tsayin gwiwa. Sanya ƙafar dama a saman saman da aka ɗaga kuma yi amfani da ƙafar dama don ɗaga jikinka sama.
Rage jikin ku a hankali ta hanyar sauka tare da ƙafar hagu, sannan sake maimaita aikin farawa da ƙafar hagu. Kuna iya yin shi mafi ƙalubale ta amfani da nauyin jikin ku ko riƙe dumbbells yayin yin motsa jiki.
Matakai hanya ce mai tasiri don ƙarfafa tsokoki na ƙafar ƙafa kuma ana iya shigar da su cikin sauƙi a cikin aikin motsa jiki na yau da kullum
9. Jump Squats
Jump squats wani nau'i ne na motsa jiki wanda ya haɗu da kullun yau da kullum tare da tsalle. Suna cikin ƙungiyar motsa jiki da ake kira plyometric exercises, waɗanda ke mai da hankali kan horar da tsalle. Yayin tsalle-tsalle na tsalle, kuna yin squat na yau da kullun sannan ku ƙara tsalle a ƙarshen. Wannan darasi yana amfani da nauyin jikin ku kuma ya haɗa da tsalle sama lokacin da kuka isa saman squat.
Jump squats yana ba da hanya mai sauƙi amma mai tasiri don ƙona adadin kuzari da haɓaka ƙarfi a duka na sama da na ƙasa. Makullin shine kiyaye tsari mai kyau a duk lokacin motsa jiki. Ta hanyar haɗa tsalle-tsalle masu tsalle-tsalle a cikin aikin yau da kullun, zaku iya sanya ayyukanku su zama masu ƙarfi kuma ku cimma cikakkiyar motsa jiki.
Ba wai kawai wannan motsa jiki ya shafi ƙungiyoyin tsoka daban-daban ba, har ma yana taimakawa wajen haɓaka lafiyar ku gaba ɗaya. Don haka, idan kuna neman motsa jiki mai dacewa kuma mai fa'ida, yi la'akari da ƙara tsalle-tsalle zuwa abubuwan motsa jiki na yau da kullun.
10. Masu hawan dutse
Masu hawan dutse wani nau'in motsa jiki ne wanda ke aiki da tsokoki da yawa a jikinka. Don yin hawan dutse, fara da shiga cikin matsayi na katako tare da hannayenku a ƙarƙashin kafadu.
Tsaya jikinka kai tsaye daga kai zuwa diddige ta hanyar ƙarfafa tsokoki na ciki. Kawo gwiwa na dama zuwa kirjinka, sannan mayar da shi zuwa wurin farawa. Maimaita wannan tare da gwiwa na hagu, canza kafafu kowane lokaci. Ci gaba, motsi kafafu kamar kuna hawan dutse. Yi ƙoƙarin kiyaye tsayin daka. Wannan motsa jiki yana taimakawa wajen ƙarfafa ainihin ku, hannaye, da ƙafafu. Yana da babbar hanya don zama lafiya da lafiya.
Yadda Ake Yin Motsa Jiki Da Motsa Lafiya Don Sakamako Mai Kyau
Shiga cikin aminci da motsa jiki mara rauni yana da mahimmanci ga kowa da kowa, musamman idan kuna da yanayin kiwon lafiya. Kafin fara kowane motsa jiki na yau da kullun, yana da mahimmanci a tuntuɓi likitan ku kuma tabbatar da cewa tsarin lafiyar ku ya dace da bukatun lafiyar ku.
Don tabbatar da aminci da inganci, ƙware dabarun motsa jiki masu dacewa shine mabuɗin. Daidaita kowane motsa jiki daidai da buƙatun ku don cimma kyakkyawan sakamako. Koyaushe zaɓi ma'aunin nauyi waɗanda ke ba ku damar kiyaye cikakken iko akan jikin ku cikin kowane motsi. Saurari jikin ku kuma nan da nan daina kowane motsa jiki idan kun sami ciwo ko rashin jin daɗi.
Don shaida ci gaba da ci gaba da haɓaka ƙarfin jikin ku, haɗa ɗumi-ɗumi masu dacewa, lokutan hutu, da abinci mai gina jiki a cikin aikin motsa jiki na yau da kullun. Sakamakon ƙoƙarinku ya dogara da ikon ku na murmurewa daidai. Bada sa'o'i 24 zuwa 48 na hutawa kafin a sake kai hari ga ƙungiyoyin tsoka iri ɗaya, haɓaka isasshen lokacin dawowa. Bin waɗannan jagororin ba kawai zai kare ku daga raunin da ya faru ba amma kuma zai ba da gudummawa ga ci gaba mai dorewa a cikin lafiyar ku gaba ɗaya.
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