Wataƙila zuwa salon rayuwa mafi koshin lafiya, ko don don ƙulla layin tsoka, mutane da yawa suna ƙauna da ƙoshin lafiya, sakamakon haka, wasu ɗalibai sun fara zuwa kowane babban al'ada APP, littattafan koyarwa ba su faɗi ba, kunna Cikakkun gwanayen ka'idoji, amma dole ne a faɗi, yin aiki shine kawai ma'aunin gwaji na gaskiya, kar a makance bin "maigida", Wasu ayyuka suna yin kuskure, na iya zama ƙarin aikata ƙarin rauni, waɗannan sun haɗa jerin abubuwan da aka fi sani 4 ƙungiyoyin motsa jiki suna daidaita hanyoyin horo, ƙungiyar motsa jiki tana ɗaukar bayanin kula da sauri.
1. Turawa
Daliban motsa jiki wataƙila ba su yi tura-tura ba, turawa don sassan motsa jiki: ƙarfin jiki na sama, kirji, hannu, gindi. Yi daidai da sauƙi don haifar: periarthritis na kafada, zagaye kafada.
Hanyar horarwa ta turawa: da farko, ciki ya matse, gindin yatsun kafa, ɗaga kirji don kiyaye kafaɗun kafaɗa, jiki a ɓangarorin hannayen biyu ya fi fadi fiye da matsayin kafada, yatsun hannu dole su kasance daidai da ƙasa. Lura cewa lokacin da kuka tashi, bai kamata hannunku ya miƙe ba, dan lanƙwasa, kuma lokacin da kuka fado daga ƙasa santimita 2 zuwa 3, jikinku ya kamata ya kasance mai kaifi da jinkiri, kuma kada ku yi haƙuri.
2. Zama
Wurin da ake zaman motsa jiki a zahiri motsa jiki shine: ciki. Aikin da bai dace ba na iya haifar da: cututtukan kashin baya, tsagewar tsokar lanƙwasa ta hanji, da kuma lalata diski na lumbar.
Daidaitaccen tsarin motsa jiki: yi amfani da ciki, kar a tilasta wuyan, matsayi na baya yana buƙatar manne a ƙasa tare da jiki sama, don ciki, sannan ya faɗi a hankali, har sai da kafadar ya faɗi ƙasa, don sa ciki ya kasance mai tsayayye, kuma yana buƙatar mai da hankali kan alƙawarin hannaye, idanu da numfashi, numfashi a inda yake.
3. Kankara
Bangarorin motsa jiki na tallafawa shirin: jiki duka, babban gwajin maida hankali. Yin aiki mara kyau na iya haifar da: kugu, rauni na kafada.
Hanyar motsa jiki madaidaiciya na tallafin plank: da farko ku ƙulle ciki da kugu, sannan ku ɗaga murfin thoracic zuwa sama, kuma ku riƙe kafada. Lokacin yin hakan, muna buƙatar kula da kai, gindi da baya don ci gaba da madaidaiciyar layi, tare da wuyan sama har ma da numfashi.
4. liftaukewar dumbbells
Dumbbell gefen motsa jiki a kwance wurin motsa jiki shine: kafada. Yi aiki bayan ba daidai ba mai sauƙi don haifar: bursitis kafada, kumburin biceps.
Hanyar motsa jiki madaidaiciya ta ɗaga gefen dumbbell: bayan ɗaga dumbbell, sanya ido a ƙasa yayin ɗagawa, hannun ba zai iya zama sama da gwiwar hannu ba, gwiwar hannu ba zata iya zama sama da kafada ba, kafada tana nutsewa baya, hannu na iya lanƙwasa kaɗan, lokacin ɗaga fitar da hannun, lokacin faɗuwa sannu a hankali, kula da saurin gudu, dole ne ya zama mai saurin fushi.
Lokacin aikawa: Jul-13-2021