Contents
idan ka da iyakance iyawar jiki, don murmurewa daga raunin da ya faru, da babban nauyin nauyi, ko kawai kawai farawa, to, wannan tattarawar motsa jiki daga HASfit a gare ku. Shirin da ma'auratan koyawa iyali, Claudia da Joshua suka kirkira, sun dace da mutanen da basa iya magance cikakkiyar motsa jiki.
Motsa jiki a kan kujera don masu farawa, tsofaffi da mutanen da suka ji rauni
Wadannan darussan daga HASfit marasa karfi masu dacewa da tsofaffi, mutanen da ke da nakasa, tare da babban kiba da waɗanda suka sake dawowa bayan rauni. Wani fasalin waɗannan shirye-shiryen shine zaka iya yinsu a zaune. Resistancearin juriya ya yi amfani da ƙananan dumbbells ko kwalban ruwa kamar wata.
5 motsa jiki daga HASfit akan kujera
1. 20 Motsa jiki na tsofaffi, tsofaffi, da tsofaffi
2. Motsa Jiki na Motar Minista 20 Na Zama
3. Motsa Jiki na Motar Minista 25 Na Zama
4. 30 Motsa Jiki da Motsa Jiki don Dattawa, Masu kiba, Sizeara Girma
5. 30 Motsa Jiki da Kujeru a Matsayin Dattawa, Tsofaffi, Tsofaffi
Daga ciwo da rashin jin dadi a sassa daban daban na jiki
HASfit ya haɓaka jerin motsa jiki wanda zai taimake ka ka rabu da ciwo da rashin jin daɗi a baya, ƙananan baya, gwiwoyi da wuya, inganta matsayi, bayyana kafada da haɗin gwiwa.
Motsa jiki don motsa jiki
A farkon zama zaku gabatar da atisaye na shimfidawa don kwantar da jijiyoyin da kuma daidaita bayanku. Bayan horo na biyu ban da miƙa darussan kara da motsa jiki wanda zai taimaka maka ƙarfafa tsokoki da gyara madaidaicin matsayi. Don azuzuwan zaku buƙaci madauri ko tawul.
7 Min Posture ya miƙa don Inganta Matsayi
15 Betaramar Matsayi Mafi Kyawu: Gyara Ayyuka na Gyara Zama
Motsa jiki don baya da lumbar
Idan kuna fama da ciwon baya, mafi munin abin da za ku iya yi shi ne watsi da baƙin ciki da fatan cewa ta riƙe kanta. Horon da aka gabatar zai taimake ka ka rage ciwon baya da ƙananan baya, rage ji na matsi da tashin hankali. A HASfit akwai wasu shirye-shiryen bidiyo da aka shirya da zafi daga ƙananan baya daga mintuna 12 zuwa 30.
12 Min Backananan Raunin Painarƙwara
Ayyuka na Minananan 25 na Baya don Saurin Ciwon Painasa
Motsa jiki na 30 Min don Backananan andanƙara da Taimakon Ciwon ipanƙara
Motsa jiki don kafafu
Masu ba da horo na HASfit suna ba da atisaye masu tasiri guda biyu don haɓaka motsi na haɗin gwiwa na hanji, inganta ƙwanƙwasa ƙafa, don kawar da taurin kai da taurin kai a cikin ɓangaren jikin mutum. A motsa jiki na biyu an ƙara motsa jiki don haɓaka tsokoki da inganta ƙarfin ƙafa.
15 Min na Hip Stretches: Motsa jiki na Motsa Hip don Jin zafi
25 Min Hip Stretching & Exarfafa Motsa jiki don Ciwon Hip
Horarwa daga sciatica (kumburin jijiyoyin sciatic)
Amma idan kun sha wahala daga kumburi na jijiyar sciatic, gwada wannan ƙirar aikin daga HASfit. Ana iya yin shi kowace rana.
Darasi na 18 Min Sciatica don Jinƙan Ciwo na Legafa
Motsa jiki don gwiwoyi
Wadannan motsa jiki an kirkiresu ne musamman don gyara gwiwa. A cikin shirin farko zaku gabatar da atisaye na mikewa domin inganta motsi na hadin gwiwa. A cikin shiri na biyu an kara atisaye don karfafa gwiwa gwiwa da karfafa jijiyoyin gwiwa. Don azuzuwan zaku buƙaci kujera da tawul, bel ko madauri. Hakanan kuna iya buƙatar ƙaramin akwati ko tarin littattafai.
17 Min Gwanin Gwiwa - Motsa Jiki don Saurin Ciwo na Gwiwa
Motsa Jiki na Minan 30 don Sauke Ciwo na Gwiwa
Motsa jiki don wuya
Gwada wannan aikin don wuyansa, godiya ga abin da za ku ƙara motsi na haɗin gwiwa, ƙarfafa tsokoki, rage zafi a cikin wuya. Don wannan shirin zaku buƙaci madauri ko tawul.
Motsa jiki na 15 Min Neck
Motsa jiki don kafadu
Idan kanaso ka sassauta zafin a kafadar kafada, to HASfit tana bada bidiyo mai inganci biyu. A farkon zama na mintina 10 suna jiranku kuna motsa jiki wanda zai taimaka muku wajen sauƙaƙa zafi a cikin haɗin gwiwa. Don azuzuwan za su buƙaci ƙaramar ƙwallon tanis. A cikin horo na mintina 20, ƙara motsa jiki don haɓaka tsokoki don hana jin zafi a kafaɗun. Bottlesauki kwalaban ruwa biyu ko dumbbells masu haske.
10 Min erarƙwarawa & Motsa jiki Taimakawa
20 Min na Gefen Hanya & rearfafa don Saurin Ciwo
Idan kuna son motsa jiki HASfit, duba da sauran bidiyo. Misali:
- Manyan gajeren motsa jiki 20 don ciki daga HASfit
- 5 ƙarfin horo ga duka jiki
- Sabon aikin motsa jiki daga HASfit don ci gaban tsoka
Don motsa jiki na rashin tasirin motsa jiki