Contents
Superman babban motsa jiki ne don ƙarfafa tsokoki na baya da ƙananan baya kuma ya yi aiki baƙuwa da gindi, daidai matsayi. Wannan aikin yana da kyau ƙwarai don siririn adadi da ƙoshin lafiya. A cikin wannan labarin za mu yi magana game da amfani da "Superman", fasali da madaidaiciyar dabara, da kuma tsarin Superman.
Superman: fasaha da fasalolin aiwatarwa
Idan kana son karfafa tsokoki na baya lafiya kuma yadda yakamata, ka sanya su a Superman. Wannan motsa jiki ne mai sauƙi amma mai kyau yana taimakawa aiki da tsokoki don haɓaka sifa, ƙarfafa ƙwanƙwasa baya da cire ƙwanƙwasa a baya. Yawancin motsa jiki na baya na iya zama mai tayar da hankali sosai-misali, saurin mutuwa don kurakurai a cikin fasaha na iya cutar da baya. Superman ba kawai zai cutar da lafiyar ku ba, amma kuma zai taimaka wajen shimfiɗa kashin baya, inganta matsayi da ƙarfafa ƙwayoyin lumbar na baya a cikin rigakafin ƙananan ciwon baya.
Kwarewa na fasaha Superman:
1. Kwanciya da cikinka a kasa, fuskantar kasa, kan dan daga kai. Mika hannaye gaba, tafin hannu yana fuskantar kasa, kokarin shimfida dukkan jiki. Wannan shine matsayin farawa.
2. A kan shaƙar iska, ɗaga hannuwa, kirji da ƙafafu daga ƙasa kuma a hankali ɗaga su sama sama yadda zai yiwu. Jiki ya kamata ya samar da ɗan lanƙwasa a baya, duk jiki yana da ƙarfi kuma ya dace. Gwada ɗaga hannu da ƙafafu yadda ya kamata domin wannan sauyawar yayi aiki da tsokoki da gindi. Kada ku sake jefa wuyan baya, yakamata ya zama ci gaban baya. Riƙe wannan matsayin na sakan 4-5.
3. A shaƙar iska a hankali ƙasa zuwa ƙasa don farawa wuri da annashuwa kaɗan. Yi maimaita 10-15 a cikin kusancin 3-4.
Yadda ake yin Superman:
Kamar yadda kake gani, sakamakon da aka samu yana kama da Superman mai yawo, saboda haka sunan wannan motsa jiki na baya da baya da amfani. Bugu da ƙari, saboda tashin hankali na ƙafafu yana da kaya mai kyau akan ƙwayoyin gluteal da hamstrings. Superman zai zama kyakkyawan motsa jiki ga dukkan tsokoki na ɓangaren ɓangaren baya na jiki. Hakanan Superman motsa jiki ne na shirye-shiryen aiwatar da abin da ya mutu - ɗayan motsa jiki masu amfani don baya da duwawu, amma yana buƙatar tsoffin horo don kauce wa rauni.
Duba kuma: Yadda ake gyara POSTURE
Ayyukan tsokoki yayin Superman
Dalilin motsa jiki Superman shine nazarin baya da kuma karfafa kashin baya, amma bugu da kari a cikin aji suma ana sanya su a cikin aikin tsokoki na gindi, bayan cinya da kuma tsokar kafaɗa.
Don haka, yayin yin Superman ya ƙunshi tsokoki masu zuwa:
- masu tsayar da kashin baya
- da Maximus mai farin ciki
- ƙwanƙwasawa
- masu karfafa tsoka
- da deltoid tsoka
Ba lallai ba ne a yi motsa jiki yayin ciwo mai tsanani ko ciwo mai tsanani. Hakanan, bai kamata ku yi Superman yayin daukar ciki ba.
Superman don farawa
Motsa jiki Superman, kodayake yana da sauƙi a kallon farko, amma ba duka ba, hatta gogaggen aiki ba tare da ɓata lokaci ba zai iya jimre shi. Don kammala Superman akwai buƙatar samun tsoka da tsokoki na ƙashin baya. Idan baku iya ɗaukar Superman da cikakken ƙarfin da yawan maimaitawa, to bai kamata ku damu ba. Wannan aikin motsa jiki ne mai sauƙi, wanda zai shirya tsokoki don "cika" Superman.
Yadda ake wasan Superman don masu farawa? Kwanta a kan ciki fuskar ka ƙasa, ka sauka daga ƙasa. Mika hannaye gaba. Iseaga hannunka na dama da ƙafafunka na hagu a sama har zuwa yiwu, riƙe na tsawon 4-5 seconds sannan kuma a hankali ka sauke su zuwa ƙasa. Sannan daga hannunka na hagu da kafar dama kamar yadda ya kamata, ka rike na tsawon dakika 4-5 sannan ka sauke su kasa a hankali. Maimaita maimaita 15 a kowane gefe, canzawa tsakanin su. Yi saiti 3.
Superman: 10 gyare-gyare daban-daban
Ofaya daga cikin fa'idodin Superman shine yawancin bambancin aiwatarwa. Kuna iya sauƙaƙa ko wahalar da wannan motsa jiki gwargwadon yanayin lafiyar ku.
1. Superman tare da hannun saki
Wannan bambance-bambancen motsa jiki na Superman yana da matukar amfani ga hali da kawar da durƙushewa.
2. Superman ya sauƙaƙa
Idan kuna da matsala don gudanar da Superman tare da miƙa hannayenku, zaku iya miƙa su tare da jiki. A wannan yanayin zai zama da sauƙi a tsaga jikin daga bene.
3. Superman tare da karkatarwa
Wannan aikin zai taimaka muku yadda yakamata kuyi aiki sosai daga tsokar ciki da karkatarwar ciki.
4. Superman tare da dumbbell
Don ƙarin ci gaba mai damuwa, zaku iya aiwatar da Superman tare da ƙarin nauyi, kamar yadda misali, dumbbell a bayan wuyan ku. Don masu farawa, zaka iya ɗaukar nauyin 1-2 kilogiram. Hakanan zaka iya yin Superman tare da ma'aunin ƙafa, a wannan yanayin, mafi tsananin za a tura shi zuwa ƙananan ɓangaren jiki.
5. Superman tare da benci
Idan kuna da benci, kujera mai kyau ko kujera, zaku iya yin wannan bambancin na Superman. Don kwanciyar hankali huta ƙafafunku akan bango.
6. Superman da kwallon ƙwallo
Idan kuna da ƙwallon ƙwallon ƙafa, yana da matukar amfani da fa'ida don yin atisaye don baya akan sa.
7. Superman tare da fadada kirji
Fadada ɗayan ɗawainiya ne masu amfani don bayanku. Kuna iya yin motsa jiki na Superman tare da shi.
8. Superman tare da kungiyar motsa jiki don gindi
Amma idan burin ku shine ku yi aiki da tsokoki na gindi da ƙugu, to, zaku iya siyan ƙungiyar motsa jiki. Wannan kayan aiki ne mafi amfani ga tsokoki na ƙananan jiki.
9. Superman tare da zobe
Ya dace kuma yana da amfani don yin Superman tare da kayan aiki na musamman don zoben dacewa na Pilates. Kawai huta a cikin hannayensa kuma ɗaga kirjinka daga bene.
10. Karen farauta
Wannan atisayen ana iya yin shi wadanda suke da wahalar aiwatar da motsa jiki na Superman da kuma gyare-gyaren sa saboda matsaloli da ke bayan gadon. Hakanan yana taimakawa wajen ƙarfafa murfin tsoka don inganta hali da ƙarfafa ciki.
Don kyaututtuka babban godiya ga tashoshin youtube , The Fit fit girl and FitnessType.
Bayan yin Superman zai yiwu a dannatar da jijiyoyin baya daga motsa jiki "cat", wanda yake a cikin maɓuɓɓugar ruwa da kuma juyawar baya. Sannu a hankali sake maimaita wannan aikin sau 10-15 bayan gudu Superman.
Fa'idodin gudanar da Superman
- Cikakken motsa jiki don ƙarfafa tsokoki na baya da kugu
- Thearfafa tsokoki da jijiyoyin ƙananan baya
- Motsa jiki mai aminci tare da haɗarin rauni mai rauni
- Ya dace har ma da masu farawa
- Yana taimaka wajan gyara hali da kuma kawar da mara
- Yana fadada kashin baya kuma shine kyakkyawan rigakafin ciwon baya da ƙananan baya
- Ya taimaka wajen ƙarfafa tsokoki na ciki da kuma matse tummy
- Don gudu ba za ku buƙaci ƙarin kayan aiki ba
- Wannan darasi, wanda ke da sauye-sauye da yawa, saboda haka koyaushe zaku iya fadada ko rikitarwa
Karanta kuma game da wasu kyawawan motsa jiki don haɓaka ƙimar jiki:
- Madaurin gefe don kugu da ciki: yadda ake yi
- Motsa jiki Motsa motsa jiki mafi inganci don kwanciyar ciki
- Hare-haren: me yasa muke buƙatar huhu + 20
Ciki, Baya da kugu