The horo na jiki yana bawa mutane damar cimma babban aiki tare da jikinsu, samun sifofi kamar amsawa, iya aiki da sauran muhimman abubuwan don samun nasarar yin kowane irin wasanni.
A kowane hali, horon yana buƙatar a tsarin 'dumama' wanda ya haɗa da shimfida mafi yawan tsokar jiki, musamman waɗanda za su kasance cikin tsarin aikin daga baya. Ayyukan da aka sadaukar don wannan aikin an san su da motsa jiki.
The tsawo ya tsara jerin darussa daban -daban ban da darussan wasanni zalla, kuma yana da wasu halaye da ke sa ta musamman: tsawo shine sannu a hankali da ci gaba, shimfiɗa tsokoki na tsawon sakan 20 zuwa 30. Ƙungiyoyin na iya kasancewa a cikin hanyar sake dawo da ƙara ƙarfi, da yin kwangilar tsoka don samun damar shimfida akasin haka. Mikewa yawanci yana buƙatar taimakon wani mutum.
The tsawo Ba ɗaya daga cikin ayyukan da ke buƙatar mafi kokari ba, kuma ba wanda ke da fa'ida sosai idan aka zo batun rage adadin kuzari. Wannan yana faruwa saboda tsoka ba ta cika damuwa ba, kamar yadda yake a sauran azuzuwan motsa jiki, amma ana shirya tsokar kawai kuma tana ɗumi don motsa jiki na gaba: dole ne a yi la’akari da cewa tsokar tana da sanyi lokacin hutu, kuma ba zato ba tsammani ya kasance tura zuwa wani babban bukatar.
A ƙarshen horo na jiki, motsa jiki na motsa jiki yana aiki don kada ɗayan tsokokin da aka yi amfani da su ya kasance cikin yanayin tashin hankali na dindindin, yana taimaka musu su shakata.
Duba kuma:
- Darussan motsa jiki
- Ayyuka masu sassauci
- Ayyukan ƙarfafawa
- Darussan daidaitawa da daidaitawa
Ayyukan motsa jiki suna ba da damar:
- inganta ilimin wasu motsi da suka shafi wasanni,
- rage haɗarin rauni (musamman daga ciwon tsoka da hawaye)
- yana rage matsalolin baya sosai,
- rage matsalolin tsoka da aka samu daga ɗaukar nauyi saboda yawan horo,
- rage tashin hankali na tsoka da ake buƙata don yin motsi,
- ƙara annashuwa ta jiki da ta hankali.
Dangane da ɓangaren jiki, akwai darussan shimfida da yawa daban -daban. Wasu daga cikinsu za a lissafa a ƙasa:
- Juya saman ƙafar gaba, dora saman yatsun kafa a ƙasa.
- Karkace zuwa bango yana lanƙwasa ƙafa ɗaya gaba ɗaya kuma madaidaiciya, tsawaita maraƙi.
- Tashi a gwiwoyi tare da kafafuwanku tare, kuma ku shimfiɗa jikinku baya ba tare da an ɗora shi ba, tare da hannayenku a kusurwoyin dama zuwa ƙasa. Ta wannan hanyar, ƙara quadriceps.
- Zauna a ƙasa, tare da lanƙwasa kafa ɗaya ɗayan kuma madaidaiciya, yi ƙoƙarin kawo hannu zuwa madaidaicin kafa.
- Tare da gangar jikin madaidaiciya kuma an miƙa hannaye da ƙafafu, ana kafa alwatika guda uku ta hanyar motsa hannaye zuwa ƙafa: sa'annan a ɗora diddige a hankali a ƙasa, tana gudanar da tsawaita jijiyoyin Achilles.
- Tare da miƙa ƙafarku ɗaya, ɗaga ɗayan zuwa kirjin ku, shimfiɗa kwatangwalo da tsokar kumburi.
- A cikin tsugunne, gwiwoyi na kara tsawo har sai an ji tashin hankali a cikin masu canza kafar. Tsokoki na ƙananan baya suna elongated.
- A gaban bango, tare da nisan tsayin hannayen, yana tallafa musu kuma ya jingina gaba, yana riƙe matsayin har tsawon lokacin da zai yiwu. Miƙa bayan kafa.
- An ƙetare wuyan hannu kuma an ɗaga hannayensu sama, yana haɓaka haɓaka kafada.
- A gaban ƙofar ƙofa mai faɗi sosai, an ɗora hannayen biyu, kuma ana ƙoƙarin ci gaba tare da ƙusoshin ƙusa a ƙofar. Don haka elongate pecs.
- Hannun hannu ɗaya yana ɗaukar ƙafa daga baya, kuma yana kawo shi zuwa wutsiya, yana haɓaka quadriceps. Wannan aikin yawanci yana buƙatar taimakon abokin tarayya ko bango, don kada a rasa daidaituwa.
- Zauna a kan gwiwoyinku a gaban kujera, goshin hannu suna haɗe bayan kai, kuma sun jingina kan kujerar kujerar.
- Tare da baya zuwa kujera, kuna ɗora hannuwanku akan kujerar kuma kuna ƙoƙarin tallafawa nauyi yayin da kuke zamewa ƙasa.
- Tsaye, tare da dumbbell a hannu ɗaya ɗayan kuma ya karkata sama, kafada mai ɗaukar nauyi an yarda ya faɗi ƙasa gwargwadon iko. Ta wannan hanyar, tsawaita wuya.
- Fuska ƙasa, tare da ƙara jiki da tafukan hannu a ƙasa, ana ƙoƙarin ƙoƙarin kawo sashin jikin sama, yana shimfiɗa ciki.
