Contents
Kowane motsa jiki yana da ƙa'idodi da halaye na zartarwa, wanda dole ne a yi nazari kafin fara shi. Yana da matsala ga mai farawa ya kiyaye duk dabarun cikin ƙwaƙwalwar ajiya. Sabili da haka, shirin horo na farko koyaushe an tsara shi ne don tsokoki na dukkan jiki don koyon yadda ake motsawa daidai yayin aiwatar da maimaitawa. Don kauce wa kuskure a cikin farkon watanni na horo, ya isa yin nazarin ƙa'idodi na yau da kullun don yin atisaye yayin tsayawa, zaune, kwance a kan baya da kan cikin.
Motsa jiki
Tushen aikin motsa jiki ya kasance daga ƙa'idodin tsaro na farko. Yawancin masu shigowa da yawa suna watsi da su, suna yin katsalandan da kansu da waɗanda suke kewaye da su, ko kuma sun ji rauni gaba ɗaya.
Dokokin tsaro don ƙarfin horo:
- Ya kamata ku kasance cikin kyawawan tufafi waɗanda ba sa iyakance motsi, ya kamata ku sa kyawawan takalma a rufe (sneakers ko sneakers);
- Yi dumi kafin fara horo;
- Yi amfani da simulators don manufar su;
- Daidaita na'urar kwaikwayo zuwa tsayinka, wannan zai rage haɗarin rauni;
- Lokacin amfani da mashaya, yi amfani da makullin nauyi;
- Koyi dabarun atisayen kafin yin su;
- Yi motsa jiki a cikin hanyar sarrafawa - babu ƙarfi ko jerking;
- Tabbatar cewa baku tsoma baki tare da kowa, to babu wanda zai tsoma baki tare da ku - bai kamata ku yi atisaye a cikin hanya ba, a teburin da ke da kayan sirri, jeren dumbbell ko kuma kusa da wani mutumin da abin ya shafa;
- Bandage, belts, madaurin kafaɗa ba ya kare rauni. Ingantaccen fasaha shine mafi kyawun kariya ga rauni;
- Kada ku bi nauyi - zaɓi nauyin bawo wanda zaku iya yin aikin da aka ƙayyade daidai na maimaitawa;
- Gudanar da numfashin ku - shakar numfashi a lokacin “haske” yanayin haɗari, kuzari a lokacin “iyakar ƙoƙari” tsakaitaccen lokaci.
- Tabbatar cin awanni 1,5-2 kafin horo. Motsa jiki a kan komai a ciki ba shi da amfani, yana haifar da haɗarin kumburi, rage natsuwa, da rauni. Rashin narkar da abinci kafin aji na iya haifar da rashin jin daɗi ko narkewar ciki.
Sanin waɗannan ƙa'idodi masu sauƙi na iya taimaka muku ku guji kuskuren yau da kullun da damuwa.
Fasali na yin atisaye yayin tsayawa
Yayinda ake yin atisaye yayin tsayawa, kiyaye matsakaicin matsayi na kashin baya, a inda ake rarraba kayan a ko'ina a kan faya-fayafar juna da jijiyoyin. A cewar masanin motsa jiki Sergei Strukov, idan kun haɗa doguwar sanda a bayanku a cikin wannan matsayin, ya kamata ya taɓa maki uku - bayan kai, da kashin baya na thoracic da kuma sacrum.
Matsayin tsaka tsaki na kashin baya ya kamata a kiyaye shi yayin duk motsa jiki - tsaye, zaune, kwance (kalori). Wannan ya shafi ba kawai don kiyaye ɓatarwar yanayi a cikin ƙashin baya ba, har ma zuwa matsayin kai. Wasu waɗanda ake horarwa suna yin kuskuren ɗaga kai sama da yawa, wasu, akasin haka, suna duban ƙafafunsu, suna haifar da halin damuwa. Yakamata shugaban ya kasance cikin layi tare da kashin baya, kuma yakamata a sanya ido gaba.
Aauki tabbataccen matsayi, saboda yayin tsayawa, kun dogara da maki biyu kawai - ƙafafunku. Ya kamata a rarraba kayan a ko'ina a ƙafa duka, bai kamata ku jingina zuwa gaba ba ko kuma ja da baya ba.
Rage kafadunku ku matse tumbinku. Lokacin da kuka ɗaga kafaɗunku, ana sauya kayan zuwa babba ta baya - trapezoid. Yawancin trapezium masu tasowa a cikin mata ba su da daɗin kyan gani. Cushewar ciki zai taimaka wajen kiyaye bayanku madaidaiciya.
Siffofin yin atisaye yayin zaune da kwance akan benci
Lokacin yin motsa jiki kwance, a hankali zaɓi nauyin aiki. Idan kun ji ba za ku iya ɗaukar kujerar benci ba, sa wani ya goyi bayan ku.
A cikin motsa jiki da motsa jiki, jiki ya kamata ya tsaya akan maki biyar: ƙafa ko hannu, buttocks, ƙananan baya, babba baya, da kuma bayan kai. Karka keta ƙashin ƙafarka da ƙafafunka, kada ka ɗaga kafaɗunka da kai, ka sa ido, ka numfasa daidai, kuma ka riƙe ciki a dunkule.
Siffofin yin atisaye kwance a kan cikin ku
Wasu motsa jiki, kamar su curls hamstring, barbell ko lat dumbbell layuka, layuka barbell, da dumbbell kari don na baya deltoid dam, ana yin su yayin kwance a kan ciki (calorizator). Wannan yana ba ka damar sauƙaƙa nauyin da ke kan kashin baya, saboda haka ana ba da shawarar hada da motsa jiki na ciki a cikin shirin don mutanen da ke fama da matsalar baya.
A nan ma, jikinku yana kan maki huɗu ko biyar: kunci (idan aka karkata kai zuwa gefe) ko ƙugu, kirji da / ko ciki, ƙugu da gaban cinya, ƙafa ko hannu.
Mun rufe ka'idoji na yau da kullun don yin atisayen asali da ƙarancin ƙarfi horo. Tabbas, akwai motsa jiki yayin zaune da kwanciya, inda ba zai yuwu a kiyaye duk wuraren tallafi ba. Amma gamammiyar ma'anar abin da ke sama shine cewa komai yana farawa daga yanayin farawa tsayayye. Idan kun fahimci kuma kunyi amfani da wannan ƙa'idar ƙa'idar, to a tsawon lokaci zaku iya sauƙaƙe hatta mahimman motsi masu wahala na fasaha.