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Gudun jirgin wani nau'in horo ne na musamman wanda ya danganci ƙa'idodin zamewar tare da fayafai na zagaye na musamman. Idan kana so ka inganta jikinka ka kuma kawar da matsalolin wuraren ba tare da motsa jiki mara dadi ba, horon-hawa-hawa tabbas za ka so.
Mai ba da horo na motsa jiki na Amurka ne ya haɓaka horon wasan motsa jiki mai hankali Milra, wanda yana son ƙirƙirar ingantaccen shiri ba tare da tsalle da ɗimbin damuwa ba. Mindy fiye da shekaru 5 da aka keɓe da karatun kimiyya waɗanda suka tabbatar da babban tasirin wannan kayan aikin motsa jiki.
Don haka, menene motsawa, menene fa'idarsa da fa'idar sa, haka kuma menene motsawar da zaku iya yi da fayafayen diski?
GYARAN JIKI: cikakken bayani
Menene wasan motsa jiki?
A ginshiƙin jujjuyawar zamewar, wanda ke ba da damar sau da yawa don haɓaka tasirin motsa jiki na al'ada. A ƙarshe zaku sami horo mai sauƙin gaske da inganci wanda zai taimaka muku wajen kawar da wuraren matsala akan ƙafafu, hannaye da ciki don inganta sifa cikin ƙanƙanin lokaci.
Zuwa horo-yana yin amfani da ƙananan fayafai na roba, wanda ke samar da saman zamiya. Kuna sanya fayafai a ƙarƙashin ƙafafunku ko tafin hannunku kuma kuna yin jujjuyawar motsi a gaba, baya, zuwa gefe. Ta hanyar shawo kan ƙarfin gogayya tare da saman tsokoki ku sami ƙarin kaya akan duk hanyar motsi, don haka tasirin horo yana ƙaruwa sau da yawa. Kari akan haka, dole ne ku yi amfani da tsokoki don kiyaye daidaito. A karo na farko zaka iya tsayawa kan kujera yayin gudanar da motsa jiki.
Faya-fayan gwal na asali (mindy Milra ya mallaki hanyar sa) suna da diamita na 22 cm da tsawo na 1 cm, Amma yanzu an sake analogues da yawa, don haka ba lallai ba ne a sayi fayafai na asali Gliding, farashin wanda, tabbas, ya fi girma. Bugu da ƙari, maimakon siyan ƙarin kaya , zaka iya amfani da duk wani abu wanda zai zame ko'ina cikin falon. Misali, faranti na takarda, kayan abu ko yarn, karamin tawul har ma da safa na yau da kullun.
Fa'idodi na tashi sama
- Aikin motsa jiki zai taimake ka kayi aiki akan wuraren matsala (ciki, kugu, bayan hannaye, cinyoyin waje da na ciki, gindi) ba tare da kayan aiki masu nauyi da yawa ba.
- Saboda ƙarin juriya tare da farfajiya yayin zamiya zaka sami babban nauyi akan tsokoki, koda lokacin yin atisaye na gargajiya, sabili da haka zai riƙe zaman horo mafi inganci.
- Motsa jiki tare da tashi sama yana nuna ƙananan tasirin tasiri wanda ke da aminci ga tsarin musculoskeletal.
- Faya-fayan faya-fayen don karamin kayan aiki wanda ba ya mamaye sarari da yawa a cikin ɗakin kuma wanda yake da sauƙi a ɗauka don hawa.
- Lokacin aiwatar da motsa jiki ya haɗa da motsa tsokoki waɗanda ba kawai za su ba da ƙarin nauyi a kan tsokoki na ciki da na baya don haɓaka sifa ba, amma kuma suna taimakawa wajen ƙarfafa kashin baya da haɓaka matsayi.
- Bugu da ƙari don ƙarfafa tsokoki, wasan motsa jiki yana nuna kyakkyawan haɗin gwiwa a cikin dukkan jirage wanda shine rigakafin cututtukan haɗin gwiwa da yawa.
- Godiya ga motsa jiki na motsa jiki zaku sami damar haɓaka daidaituwa da jin daidaituwa.
- Horon wasan motsa jiki yana da kyau don aiwatarwa a gida, saboda maimakon diski don zamewa, zaku iya amfani da kowane kayan da aka inganta: tawul ko ƙananan yadi.
A ina zan sayi tuki don yin sama?
Faya-fayan wasan motsa jiki suna da ƙananan kayan aikin motsa jiki, saboda haka ya dace da wasan motsa jiki na gida. Babu buƙatar siyan kayan aiki masu tsada don fara inganta jikinku. Elsafafun motsa jiki zai zama kyakkyawan zaɓi don aiki akan wuraren matsala daga jin daɗin gida.
Afafun don tafiya (gliding fayafai) koyaushe ba zaku iya samun su a shagunan wasanni na yau da kullun ba, yana da sauƙin oda su akan AliExpress. Ana yin diski da kayan roba na musamman wanda ke ba da damar zamiya a ƙasa a sauƙaƙe. Yayinda dayan gefen faifan baya bada izinin ƙafa ta zamewa daga saman fuskarta. Don ingantaccen horo kawai ana buƙatar guda biyu. Kudin faya fayai, yawanci 400-800 rubles a kowane biyun.
1. Gudun zagaye fayafai
2. Gudun zagaye fayafai
3. Faya-fayallen fayel din oval ne
4. Gudun zagaye fayafai
Contraindications zuwa tafiya
Amma akwai motsa jiki-motsa jiki da kuma contraindications. Duk da karancin tasirin tasiri, aiwatar da darussan motsa jiki bai dace da kowa ba. Idan kun yi shakkar cewa an nuna muku waɗannan ayyukan, tuntuɓi likitan ku.
Ba a ba da shawarar yin tudu ba ga mutanen da ke da matsaloli masu zuwa:
- Kwayar cuta ta varicose
- Matsaloli tare da tsarin zuciya da jijiyoyin jini
- Arthritis, osteoarthritis da sauran matsalolin haɗin gwiwa na yau da kullun
- Babban nauyi
- Tiyata kwanan nan
- Rashin cikakken horo na motsa jiki
Manyan ayyuka 25 na sama tare da diski mai tafiya
Ka'idodin ka'idojin motsa jiki:
- Kafin motsa jiki bayyananne kewaye da kanka ɗan sarari. Galibi ana rasa ƙaramin murabba'in mita 1.5 a faɗi da tsayi.
- A karo na farko zaka iya amfani da kujera ko wasu tallafi don kiyaye daidaito.
- Koyaushe fara motsa jiki tare da dumi da ƙare tare da miƙa dukkan tsokoki.
- Yi aikin ko dai na lokaci (sakan 30-40 akan kowane motsa jiki) ko yawan maimaitawa (10-15 a kowane gefe). Maimaita motsa jiki a cikin saiti 2-3 ko zagaye Robin.
- Je yin yawo sau 2-3 a mako don minti 30-45. Idan kuna yin wasu shirye-shiryen, zaku iya ƙara motsa jiki zuwa General Training.
- Yi wasan motsa jiki a gida, zai fi dacewa a cikin sneakers.
TOP 50 masu horarwa akan YouTube: zaɓin mu
Wasan motsa jiki don cinyoyi da gindi
1. Kai hari baya
2. Lingral lunge
3. Squats
4. Hannun huhu
5. Yatsan kafafu
6. Hare-hare
7. Jirgin sama-burpee
8. Gudu
9. lankwasa ƙafa kwance
10. Gudura-gada
11. Tada ƙafa
Wasan motsa jiki don ciki da baya
1. Gwiwoyi har zuwa kirji
2. Yunƙurin gindi (Pic)
3. Masu hawa
4. Yin shura a gefe
5. Shafar gwiwa zuwa gwiwar hannu
6. Jan gwiwoyi zuwa gefe
7. Gudun A kwance
8. Hawa kan kafa daya
9. karkatacciyar hanya
10. Tsiri tsalle
11. Gyara katako
Wasan motsa jiki don makamai da kafadu
1. Sautin tashi sama
2. Kai hannu gaba
3. Turawa masu karkatar da hannaye
Godiya ga gifs tashoshin youtube: Yarinyar Rayuwa Mai Kyau, Horar da Circuit Marsha, bekafit, SugarySixPack, Nicole Perry.
7 mafi kyawun horo akan bidiyo akan gwal
Idan kun fi son yin tudu a kan wasan bidiyo da aka gama, za mu ba ku Bidiyo 7 ta amfani da faifai masu zamiya. Kuna iya yin bidiyo daban, haɗa shirye-shirye da yawa tare ko don haɓaka ayyukan da ke sama.
TOP 50 masu horarwa akan YouTube: zaɓin mu
1. Horar da jirgin sama don mintuna (minti 10)
2. Jirgin sama: horo akan zane (minti 20)
3. Ciki da ƙafafu (minti 20)
4. Tafiya nesa daga wuraren matsala (minti 30)
5. Tafiya nesa daga wuraren matsala (minti 10)
6. Gudura zuwa jiki (minti 16)
7. Gudu don kwankwaso da gindi (minti 5)
Gudun jirgin zai yi kira ga duk wanda ke neman motsa jiki mai tasiri, dabaru da kuma tasirin motsa jiki ga dukkan jiki. Aikin motsa jiki na yau da kullun zai taimaka muku samun ƙarfi da siriri a cikin mafi kankanin lokaci ba tare da amfani da hadaddun kayan aiki ko hanyoyin shiga ba.
Tabbatar karanta sauran labaranmu masu amfani:
- Yadda za a rage kugu da cire bangarorin: dukkan gaskiya, fasali, tukwici, motsa jiki
- Manyan darussan 30 don cinya na ciki + shirye shiryen darasi da aka shirya
- Nauyi: fasali, fa'idodi daga azuzuwan, rayuwa tare da nauyi + zaɓin atisaye