Abubuwan da suka fi shahara tare da igiyoyi masu tsallewa suna tsalle. Duk da haka, wannan ba hanyar kawai ita ce hanyar da za ka iya amfani da na'urar kwakwalwa ta duniya a samar da kyakkyawar jiki ba.
Gumnikin yin tseren igiya: zabi cikakken bambancin
Sakon haske - rashin jin dadi, ma nauyi - da wuya, tsayi da yawa ba zai bari ka yi aiki ba, kuma gajere na iya haifar da fall. Yaya za a zabi igiya mai dacewa don tsalle waƙa don wasan motsa jiki da tsalle?
Mafi kyauccen diamita na babban ɓangaren igiya ya kamata ya bambanta a cikin 0.8-0,9 centimeters. Wannan girman ne wanda aka fi la'akari da mafi dacewa kuma mai dacewa ga aiki. Baya ga diamita, kana buƙatar la'akari da tsawon igiya. Domin sanin ƙayyadadden ma'auni a gare ku, tsaya a tsakiyar igiya tare da kafafu biyu, kuma ɗaukar iyakarta a hannun dabino. Sa'an nan kuma cire igiya tare da gangar jikin kuma duba ko wane matakin gwanayen ya fito: idan a matakin ƙwanƙiri ko kadan mafi girman - shine girman ku!
Ƙungiya na gwaje-gwaje tare da igiya mai tsalle
Za mu bincika cikakken horo tare da igiya mai tsalle, wanda zai ba ka damar yin aiki da kungiyoyi daban-daban na tsokoki kuma ya shimfiɗa jiki gaba ɗaya.
- Warke sama. Halin aikin dumi a cikin wannan horon zai iya yin wasa a kan fanci na minti 3-5.
- Gwaninta yana da muhimmin ɓangare na aikin motsa jiki. Ya kamata ya hada da abubuwa don shimfiɗa dukkan muhimman kungiyoyin muscle:
- Ka kwanta a bayanka, ka ɗaga kafafunka, ka kama ka da igiya, ka ɗauka kafar kafarka zuwa gare ka. Maimaita don sauran kafa;
- Ɗauki igiya tare da hannayensu ta hanyar da dabino suna kan fadin kafadu. Yi motsi kamar dai kuna motsawa tare da dayawa. Yi sau 10-20 a kowane gefe;
- Ku kwanta a baya, cire gwijin hagu zuwa kirjin ku. Tsallake igiya a cikin rabin, toshe ta shin, cire kanka a hankali da hankali;
- yi classic classic karkatar gaba, shimfiɗa hannunka zuwa bene kuma tsaya haka don 30 seconds;
- tsaye daidai, ƙafa ƙafa ƙafa baya, ɗauka igiya a hannu biyu kuma ɗaga hannuwanka a kan layi daya da juna. Yi hanyoyi a kowane gefe 5-10 sau daya hanya, sannan - a daya.
Aikace-aikace tare da igiya zai iya maye gurbin aikin motsa jiki na aerobic. Kada ka rasa damarka don lafiya da kyau!