Yi imani, za ku ji daɗin yin aiki da dukan jiki tare da aikin motsa jiki kawai. Hakika, wanene zai ƙi wannan, amma wannan ba daidai ba ce? Bar motsa jiki - wannan shine ainihin motsa jiki wanda zai samar da matsala mai kyau a kan dukkan kungiyoyin muscle, ko kusan dukkanin kungiyoyi. A cikin wannan labarin za muyi la'akari da amfani da barikin motsa jiki, da kuma irinta.
Amfanin
Don fahimtar abin da mu'ujjiza da muka yi a baya an hana, dole ne, da farko, muyi tunanin abin da tsokoki ke aiki a cikin mashaya. A cikin bar muna riƙe da maki da dama - daga biyu zuwa hudu. Abubuwa biyu - wannan barikin motsa jiki ne, hudu - ma'auni a matsayi mafi kyau. Duka, muna riƙe jikin mu a kan yatsun ƙafafu da hannuwanmu, aiki, akalla kafafu da hannayensu.
Lokacin da ake yin bar, duk gaba ɗaya na tsokoki na kafafun kafafu, kuma don haka a cikin farawa zasu yi rawar jiki sosai a cikin wannan. Amma ga hannun, aikin ya ƙunshi biceps , triceps da tsokoki.
Idan bar yana da rikitarwa, ƙwanƙwasa ƙafafu, tsokoki na ƙuƙwalwa da tsaiko zai fara aiki. Saboda haka, yana da quite yiwuwa a yi famfo sama enviable taso keya buttocks na mako biyu da rabu da mu mai fat calves.
Bugu da ƙari, mashaya kuma aikin motsa jiki ne: tsokoki na lumba, ƙuƙwalwar ƙwayar hannu da kafadu suna da hannu. Wato, bar yana aikin motsa jiki ne na duniya domin rigakafin osteochondrosis, da kuma hanyar da za a kawar da ciwo bayan dogon lokaci, kwanakin aiki.
Ɗaya daga cikin dokoki masu mahimmanci da za ku fahimta a ƙasa, lokacin da kuka karanta yadda za a yi barikin motsa jiki, shi ne mai ciki wanda aka yi wa ado. Plank kuma riga yana taimakawa ga asarar hasara, amma jawo ciki, kamar dai kunna shi zuwa kashin baya, za ka kara ƙara yawan tashin hankali a cikin tsokoki na ciki. Madaidaici, ƙwaƙwalwa da tsaka-tsaka. Sabili da haka, a farkon wuri, an shirya mashaya motsa jiki don dan jarida.
Aiki
Akwai wasu zaɓuɓɓuka don yin mashaya: a kan hannayen hannu, a kan mike, tare da kafa kafa ko hannu, kuma a gefe. Za mu yi marathon kuma muyi duk hanyoyi akan batun bar.
- To, da kyau, bari mu shiga cikin kwarewa mafi kyau na motsa jiki na hasara, wato, madauri!
- Mun fara da warming up: muna tsaye a kan batun zina da kuma tanƙwara a cikin kwatangwalo, kamar dai muna tafiya a kan wani cobra posture. Yanzu mun tashi zuwa sama, muna dauke da kasusuwan sama sama da kai kuma munyi baya. A matsayi mai mahimmanci, muna matsawa daga matsayi zuwa wani lokaci sau 10.
- IP - matsayi na bar a kan mike hannun. Muna canja nauyi daga gefe zuwa gefe, yana warke tsohuwar tsokoki.
- Ciki: mun dauki nauyi a gefensa kuma muna kwance a daya, sannan a gefe na biyu, karkata.
- IP - matsayi na mashaya, lanƙwasa ƙafafun kafa a karkashin kirji kuma shimfiɗa shi a tsaye a sama, caving a cikin baya. Muna yin sau 6 a kowace kafa.
- IP - Bar, ɗauki mataki zuwa baya tare da kafafun dama, ka yaye hannun dama daga bene kuma gyara shi a kan kanka. Mun koma IP, muna yi sau 6 a kowace gefe.
- Muna yin rikici tare da hawan hannun da kuma faduwa, hannun hannu a karkashin hannu. Muna yin gyare-gyare a bangarorin biyu.
- Mun kwanta a gefenmu, huta a kan gaba da kuma gefen ƙafar kafa, da gwiwar hannu a ƙasa da kafada. Mu tashi zuwa sama, ja da kafa na sama da kuma ɗaga hannuwan sama, to, muna haɗuwa da kafafu, ƙananan hannunka kuma sauke da mur zuwa kasa. Muna aiwatarwa a bangarorin biyu.
- Tsakanin aikace-aikacen zaka iya yin hutu na goma, ajiye matsayi mai sauƙi na bar tare da gwiwoyi. Bugu da ƙari, bayan horo, za ku girgiza tsokoki na hannayenku, ƙafa da kuma latsa. Bayan haka, mafi yawan abin da akwai hakikanin, horarwa mai ƙarfin gaske, an bada shawarar yin motsi don shakatawa tsokoki.