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Kai hari ga tsokoki na ciki a kowane bangare! Onauki kan ƙalubalen rashin daidaituwa da haɓaka ƙarfi tare da wannan aikin motsa jiki na 5!
About the Author: Hoton Katie Chang
Crunches suna da kyau, amma don cikakken motsa jiki, dole ne ku kai farmaki ga tsokoki na ciki a kowane bangare. Motsa jiki na yana aiki da dukkan tsokoki na ciki tare da jerin atisaye guda biyar waɗanda zasu daidaita ku ko kuma jaddada jakar ku shida!
Ba a tsara shirin da aka tsara don horar da jijiyoyin ciki daga karce ba; Na sami motsa jiki wanda ke taimakawa kiyaye ciki na da tsokoki na tsoka. An zaɓi yarjejeniya mai amfani da yawa tare da ɗan gajeren hutu na hutu, don haka shirya zufa ka yanke kanka taga zuwa ciki mara aibi!
1. Ja da kafafu zuwa kirji a kan kwallon ƙwallon ƙafa
Yadda za a yi: sanya ƙafafunku a kan ƙwallon ƙafa, kuma ku huta tafin hannu a ƙasa don kasancewa cikin wurin farawa don turawa. Kawo gwiwoyinku zuwa kirjin ku sannan kuma ku gyara ƙafafunku ta amfani da tsokoki na ciki azaman motoci.
Ayyukan ciki: Wannan aikin yana da sakamako sau uku. Ba wai kawai tsotsa tsokoki na akwati ba ne - buƙatar daidaitawa a kan na'urar na haɓaka duka ƙarfin tsoka da ƙarfin kiyaye daidaito. Abin da na fi so game da ninka akan ƙwallon ƙwallon ƙafa shine rabin jikin yana sama da ƙasa akan ƙwallon birgima, kuma wannan yana haifar da ƙarin damuwa.
2. Twisting akan fitball
Yadda za a yi: wadannan ba crunches bane ga tsohuwa! Ina so ku shiga hannuwanku kuma kuyi ƙoƙari ku isa rufi. Mai da hankali akan wannan jin da ake miƙawa a saman.
Ayyukan ciki: Tallafin ƙwallon ƙafa yana sa tsokokinku suyi aiki sosai kuma yana ɗauke da kwanciyar hankali da zakuyi tsammani daga kullun kullun. Kuma rashin zaman lafiya ya zama ƙarin motsawar horo!
3. Plank a kan ƙwallon ƙafa
Yadda za a yi: sanya hannayenka a kan ƙwallon ƙafa, shimfiɗa ƙafafunka a baya kuma ɗauki matsayin katako. Ka mai da hankali kada barin cikinka ya zube da gindinka da yawa.
Ayyuka akan tsokoki na ciki: shin kuna neman ƙarin abubuwan haɓaka? Don rikitar da wannan aikin, gwada yi shi a kafa daya, ko kara abu mai kuzari a cikin katako na yau da kullun ta hanyar juya ƙwallon ƙwal da baya.
4. Jan kafa zuwa kirji
Yadda za a yi: zauna akan tabarmar motsa jiki, huta a gwiwar hannu kuma ɗaga ƙafafunka daga ƙasa. Sannan ka daga gangar jikinka kuma a lokaci guda ka ja gwiwoyin ka, ka ja gwiwoyin ka daban zuwa hagu, sannan zuwa bangaren dama.
Ayyukan ciki: Ina son wannan darasi saboda yana hana mu ɗawainiyarmu kuma yana tura mu daga yankin da muke ciki. Dole ne ku canza daga gefe zuwa gefe kuma lokaci ɗaya ku ɗaga ƙafafunku zuwa dama sannan kuma zuwa hagu. Tabbatar kiyaye tsokoki na ciki ba sanyi a yayin motsin.
5. Shafar ƙafa
Yadda za a yi: kwanciya a bayan ka, daga kafa daya zuwa sama ka taba yatsun hannunka da hannunka, daga kafadun kafada sama da tabarmar motsa jiki. Sauran lifts zuwa kafar dama da hagu.
Ayyuka akan ƙwayoyin ciki: babu wani yanayi da ya rage tsakanin maimaitawa. Ina so ku kiyaye jijiyoyin jikin ku gaba daya!
Training
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa Max. mintuna.
3 kusanci zuwa 20 rehearsals