Fitball - motsa jiki tare da ƙwallon motsa jiki. Bidiyo
Kwallon motsa jiki, ko wasan motsa jiki, injin motsa jiki ne. Horarwa akan shi yana sa duk ƙungiyoyin tsoka suyi aiki, a sakamakon haka, sassaucin jiki da daidaitawar motsi suna inganta.
Fitball: Motsa jiki don Jiyya
Ayyukan motsa jiki na motsa jiki suna da sakamako masu kyau:
- inganta nauyi asara
- karfafa jiki
- haɓaka sassauci da daidaitawa
- inganta kyakkyawan matsayi
- sanya tsokoki na ciki sun fi fice
Lokacin zabar fitball don horo, kuna buƙatar kula da kasancewar raguwar ABS. Fassara daga Turanci, wannan yana nufin "tsarin hana fashewa". Idan an huda kwallon bisa kuskure, ba za ta fashe ba, sai dai ta sauko a hankali. Wannan zai hana rauni daga faduwa. Ana yin ƙwallaye masu arha daga kayan ƙarancin inganci kuma ba su da wannan kadara.
Fitball mai diamita na santimita 75 ana ɗaukar mafi kyau duka; ana iya yin kowane motsa jiki akan irin wannan ƙwallon, ba tare da la’akari da tsayin mutum ba
Kwallan motsa jiki sun zo da girma dabam. Zaɓin wasan ƙwallon ƙafa, kuna buƙatar cire lamba 100 daga tsayinku, lambar da za ta haifar za ta nuna diamita wanda ya dace da ku.
5 tasiri motsa jiki na ball
Ana iya yin motsa jiki na ball a gida. Kafin babban motsa jiki a kan fitball, kuna buƙatar dumama. Kuna iya yin ƴan motsi na madauwari da hannuwanku da ƙafafu, ko tsalle igiya. Babban saitin motsa jiki ana yin su ɗaya bayan ɗaya, wato, a cikin yanayin "horon kewayawa". Bayan zagayowar daya, kuna buƙatar hutawa na mintuna 3-4 sannan ku yi sabon da'irar.
Yi ƙoƙari ku huta kaɗan kamar yadda zai yiwu tsakanin motsa jiki.
Lambar motsa jiki 1. Kwanta a baya a gaban kwallon, jefa ƙafafu a kanta. Kada ƙafafu su taɓa ƙwallon ƙafa. Ɗaga ƙashin ku sama yayin da yake mirgina ƙwallon zuwa gare ku da ƙafafu. Riƙe a saman batu na daƙiƙa biyu kuma komawa zuwa wurin farawa.
Idan yana da wuya a kula da ma'auni, kwantar da hannuwanku a ƙasa.
Yi maimaita 10. Wannan aikin yana aiki da tsokoki na abs, glutes, ƙananan baya, da ƙafafu.
Lambar motsa jiki 2. Kwanta a bayanka, sanya ƙwallon ƙafa a tsakanin ƙafafunku. Ɗaga ƙafafunku tare da ƙwallon ƙafa, kwantar da hannayenku a ƙasa. Lanƙwasa ƙafafu zuwa hagu kuma, ba tare da ɗaga kafaɗunku daga ƙasa ba, yi ƙoƙarin karkata zuwa dama. Sannan koma wurin farawa. Yi 12 daga cikin waɗannan maimaitawa.
Lamban motsa jiki 3. Kwance a bayanka, rike fitulun fitulu tsakanin kafafu, hannayensu su kasance a bayan kai. Yi crunches: ɗaga ƙafafunku da ƙashin ƙugu sama, yayin da kuke jan ciki tare da tayar da ciki. Yi maimaita 12. Wannan motsa jiki yana da tasiri sosai ga abs.
Lambar motsa jiki 4. Sanya hannuwanku akan ƙwallon, amma ba a kan ainihin gefen ba, don kada ku zamewa. Yi 12 turawa a hankali a hankali. Wannan aikin yana aiki da kyau ga triceps.
Lambar motsa jiki 5. Ɗauki ƙarfin yin ƙarya, ƙafafu ya kamata su kasance a kan ƙwallon. Yi turawa 10 a hankali a hankali. Motsa jiki zai taimaka maka rasa nauyi. Ana iya ƙara wahala ta wurin sanya ƙafafunku gaba daga tsakiyar ƙwallon.
Har ila yau mai ban sha'awa don karantawa: cututtuka na baya.