Wasan kwallon jiki - kayan aiki don rasa nauyi

Kwallon motsa jiki yana yin tasirin hasara mai sauƙi sau biyu, saboda baya ga kokarin da ake yi, akwai bukatar kulawa, saboda abin da ake buƙata don kula da tashin hankali a ko'ina cikin horo. An yi imani cewa shi ne aikace-aikace a kan fitbole musamman tasiri ga yaki cellulite.

Yaya za a yi tasiri akan fitbole tasiri?

Bari muyi la'akari da wasu ka'idoji masu sauƙi, ba tare da wajabi a kan motsa jiki mai dacewa ba zai zama tasiri ga asarar nauyi ba:

1. Ya kamata a zaba daidai wasan kwallon kafa: ga 'yan mata da tsayi na 152-165 cm, ball tare da diamita 55 cm ya dace, kuma ga waɗanda girmansu yana da 165-185 cm, wajibi ne a zabi nau'in kwando 65 cm a diamita. Mafi gwaji mafi kyau shine zauna a kan ball. Idan gwiwoyi sun lankwasa a kusurwar dama, girman ya dace.
2. Yi shi akai-akai sau 3-4 a mako, yin kowane motsa jiki na sakewa 12-16 da 3 hanyoyi.
3. 2 hours kafin motsa jiki da kuma 1.5 hours bayan ba a bada shawarar. Bayan wannan lokaci kana buƙatar abun ciye-ciye tare da abinci mai gina jiki - cuku gida, kifi, kaza tare da kayan lambu mai haske (non-starchy).
4. Shin daidai ne zuwa ga jijiya na gajiya da gumi. Idan ba ka gaji ba, ƙara yawan sakewa ko kuma hanyoyi, in ba haka ba horarwa ba ta da hankali.
5. Fara kowace motsa jiki tare da dumi-daki (alal misali, a gujewa a wuri da haɗin gwiwa), kuma ƙare tare da gabatarwa.
6. Idan ka yanke shawarar rasa nauyi yayin yin wasan motsa jiki, ba da dadi, gari da kitsen - wadannan nau'o'in abinci za a iya haɗa su a wasu lokuta a cikin karin kumallo, amma a cikin wani hali ba za ku ci ba da rana.

Ta hanyar biyan waɗannan ka'idoji masu sauki, za ku yi horo sosai.

Ƙwararren ƙwallon ƙafa a kan kwallon don dacewa

Warke up za ka iya yin wani, to dandano. Alal misali, a guje a kan tabo, rawa mai raɗaɗi, wasan motsa jiki na minti 10 ko igiya tsalle. Ƙunƙarar da aka warke ba su damu da lalacewa ba kuma sun fi dacewa wajen yin aiki.

An yi wasan kwaikwayo na tsawon lokaci 12-16 a cikin hanyoyi 2-3:

1. Gyara daga ƙashin ƙugu . Kyakkyawan motsa jiki na baya da kullun tare da kwallon don dacewa, wanda a lokaci guda yana taimakawa wajen yin aiki da jaridu da hijirar. Ku kwanta a gaban ball kuma ku sanya ƙuƙwalwan ƙafafunsa a kan shi don ƙafafunku sun rataye. Ɗauki jikin ku ta hanyar mirgina kwallon ku zuwa gareku. A mafi girman mahimmanci, kulle kuma rike matsayi na wasu ɗan gajeren lokaci, sannan ka sauka.
2. Turawa tare da kwallon . Ku kwance zuciyarku a kan kwallon, da kuma yunkurin hannu, kuyi kwance kwance, da hannuwan ku na hutawa a kasa, kuma shins suna kwance akan kwallon. Bayan an ɗauki wuri na farawa, yi kullun turawa.
3. Ya tashi domin buttocks . Bugu da ƙari, ɗaukan abin da aka ƙaddamar da shi, ku tsayar da hankalin ku a kan wasan motsa jiki. Ka tashi da farko, sannan ka bar kafa sau 15. Kammala 3 hanyoyi.
4. Gyara da kwallon . Tsaya a kan baya, hannayensu a kan kai, tare da kafafu kafa, riƙe da kwallon tsakanin gwiwoyi. Tashi daga ƙwanƙwasa daga bene, ja gwiwoyin zuwa fuskarku. Yi motsa jiki a cikin jinkirin tafiya, ta ɗaga kafafunku tare da ƙarfin tsokoki na latsa.
5. Tilts zuwa ga tarnaƙi . Wannan aiki ne mai mahimmanci ga jarida tare da kwallon don dacewa, amma ba a samo shi daga farko ba. Ka kwanta a baya, sanya matashi tsakanin kafafunka, kuma, ka karbi shi, su dauke su daidai da jiki. Kada ka tsage wutsiya daga ƙasa, ƙananan kafafunka zuwa hannun dama, sa'annan ka dauke su, ka rage su zuwa hagu kuma ka mayar da su zuwa matsayi na tsaye. Da farko, yi wasanni sau 4-6, sauƙin kawo adadin maimaitawa a cikin hanya zuwa 12.

Bayan kammala dukkanin hadaddun, yi saurin ƙaddarar da aka saba wa makaranta: shimfiɗa ɗaya daga ɗaya zuwa kafafu na dama daga matsayin zama, sauke daga baya daga matsayi mai kyau a cikin ciki, da dai sauransu. Wannan zai rage ciwon daji bayan ƙaddarar farko.

Cibiyar motsa jiki mai zurfi don asarar nauyi tare da fitilu