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Fitwallon ƙwallon ƙwallon ƙwallon roba ne mai banƙyama tare da diamita na 45-95 cm, wanda aka yi amfani da shi a dakin motsa jiki don yin aiki a kan sautin tsoka.
Muna ba ku tarin musamman na motsa jiki 50 tare da ƙwallon ƙwal don duk wuraren matsala tare da hotuna! Saboda ayyukan da aka gabatar, zaka iya ƙarfafa tsokoki na makamai, ciki, cinya da gindi, don inganta sifa, rabu da sagging da cellulite.
Nasihu don horo tare da ƙwallon ƙafa
Kafin mu ci gaba da jerin atisaye tare da kwallon ƙwallon ƙafa, bari mu tuna yadda ake ma'amala da kwalliyar roba don gudanar da aiki yadda ya kamata. Muna ba ku shawarwari 10 masu amfani game da wasan motsa jiki tare da ƙwallon ƙafa a gida ko a dakin motsa jiki.
Abubuwan fasalin motsa jiki da ƙwallon ƙafa:
- Yayin aiwatar da motsa jiki tare da ƙwallon ƙafa dole ne a mai da hankali kan tsokoki, ji tashin hankalin su. Gwada horarwa don sauri da inganci.
- Yi amfani da horonku ba kawai motsa jiki don yankunanku na matsala ba, har ma da motsa jiki don jiki duka. Don asarar nauyi mai nasara kuna buƙatar aiki a kan dukkan ƙungiyoyin tsoka, ba kawai ciki ko kawai ba, misali, sama da ƙugu.
- Ka tuna da hakan yadda ake motsawa da motsa jiki, da wuyar aiwatar da ayyukan. Idan kawai kuna koyon motsa jiki ne da ƙwallo, kada ku sanya shi a karo na farko kafin cikar narkar da ruwa.
- Idan baku san yadda zaku gina motsa jiki ba, yi amfani da ƙa'idar keɓa. Exercisesauki atisayen 5-6 kuma juya su a cikin roundsan zagaye. A kashi na biyu na labarin yana ba da takamaiman shirin motsa jiki wanda zaku iya amfani dashi azaman tunani.
- Dukkanin motsa jiki 50 tare da ƙwallon ƙwallon da muke bayarwa sun kasu kashi 4: ƙungiya ta sama (kafadu, hannaye, kirji), yi kuka (baya, ciki), kasan jiki (cinyoyi da gindi), cikakken jiki (amfani da dukkanin manyan kungiyoyin tsoka).
- Ayyuka na musamman masu tasiri tare da ƙwallon ƙwal don yin aiki a kan murfin muscular, don haka har ma wasan motsa jiki don cinyoyi da duwawu yana ƙarfafa tsokoki na ciki da baya ciki har da.
- Don yawancin motsa jiki baku buƙatar wasu ƙarin kayan aiki sai ƙwallon motsa jiki.
- Idan ya kasance da wahalar maimaita wasu motsa jiki tare da ƙwallon ƙafa (misali, rashin daidaito), to ko dai gyaggyara shi a cikin sigar da aka sauƙaƙa, ko yin wannan aikin kwata-kwata.
- Motsa jiki tare da ƙwallon ƙafa sune hanya mai kyau don hana ciwon baya da ƙananan ciwon baya.
- Kara karantawa game da fa'idar wasan ƙwallon ƙafa, da yadda ake zaɓar sa, duba labarin: ƙwallon motsa jiki don rage nauyi: inganci, fasali, yadda za a zaɓa.
Don sake farawa tuna, menene amfanin motsa jiki da ƙwallan yoga:
- ƙarfafa tsokoki na ciki, hannuwa, ƙafa da gindi
- ƙona calories da kuma saurin ƙona mai
- karfafa zurfin zurfin ciki da kuma jijiyoyin jiki
- inganta hali da rigakafin ciwon baya
- ƙananan tasirin kaya ba tare da lalacewar gidajen ba
- Kwallan ƙwal mai sauƙi ne da wadatar kaya ga kowane
50 mafi kyau motsa jiki tare da fitball
Dukkanin motsa jiki tare da ƙwallon ƙwallon da aka gabatar a cikin hotunan GIF, don haka zaku iya ganin ci gaban da gani. Kyaututtuka yawanci suna hanzarta aikin motsa jiki, don haka kar a yi ƙoƙarin mai da hankali kan saurin, wanda aka nuna akan hotunan. Yi cikin saurinka, a hankali kuma tare da cikakken natsuwa.
Darasi tare da ƙwallon ƙwallon ƙwallon ƙafa
1. Twisting akan fitball
2. Yunƙurin harka a kan ƙwallon ƙafa
3. Karkatawa karkace
4. Ketare kafafu
5. Juya gidajen
6. isingaga ƙafafu akan ƙwallon ƙafa
7. Hyperextension akan kwalliyar motsa jiki
Ko a nan irin wannan bambancin:
8. Gefen gefe a gwiwa
9. braashin gefen bango: don ci gaba
10. Karkacewa da dumbbell
11. Murgudawa biyu
12. Wutar da kwallah daga hannu zuwa kafa
13. Keke
14.Daga kafa
15. Almakashi
16. Yana juya ƙafa
17. V-ninki da kafa daya
18. V-ninki
19. Nada kwallon motsa jiki akan gwiwoyin sa
Motsa jiki tare da ƙwallon ƙwal don cinyoyi da gindi
20. Daga gindi
21. Daga gindi da kafa daya
22. mirgine kwallon motsa jiki a bayanta
23. Gefen gefe yana daga gwiwa
24. legafafun kafa na gefe: mafi rikitaccen sigar
25. Kicks zuwa gefe
26. Dauke kafafu baya
27. squat
28. Sumo tsugunne
29. Tsuguna kusa da bango
30. Tsugunne a kafa daya
31. Baya baya abincin rana
Motsa jiki tare da ƙwallon ƙafa don jikin sama
32. Turawa bisa jinsi
33. Turawa bisa ga ƙwallon ƙafa
34. Plank akan kwallon ƙwallon ƙafa
35. Kiwan dumbbells na tsokar kirji
36. Latsa Faransa tare da dumbbells
Motsa jiki tare da ƙwallon ƙafa ga dukkan jiki
37. Gwiwoyi a cikin sandar
38. Tashin gindi a cikin madauri
39. Juyawa daga ƙashin ƙugu a cikin shugabanci na
40. Yana juya jiki a madauri
41. Kafa yana juyawa zuwa gefe a cikin madauri
42. Juyawawar ƙwallon ƙafa a madauri
43. Masu hawa
Hankali mai sauƙi na dutsen dutse:
44. Shafar ƙafa a madauri
45. Superman da kwallon ƙwallo
46. Turawa-UPS tare da daga kafa
47. Kafa yana daga cikin gada
48. Taba ƙafafun da aka ɗaga akan ƙwallon ƙafa
49. Skaters
50. squats tare da tsalle
Godiya ga gifs tashoshin youtube: gajerun hanyoyi tare da Marsha, The Live Fit Girl, bekafit, FitnessType.
Fitness roba roba: kayan aiki masu fa'ida
Misalan shirye-shiryen horo na horo tare da ƙwallon ƙafa
Idan kanaso kayi da kwallon, amma baka san ta inda zaka fara ba, muna baka tsarin atisaye tare da kwallon ƙwallo don mai farawa, matsakaici da kuma ci gaba. Kuna iya aiki akan makircin da aka gabatar a hankali kuna ƙarawa ko sauya atisaye yadda ya ga dama.
Dubi kuma:
- Fitness na roba band (mini-band): abin da ke + 40 motsa jiki
- Tsarin dandamali: me yasa ake buƙatar motsa jiki + 20
Shirya 1: motsa jiki tare da ƙwallon ƙafa don masu farawa
Horarwa tare da kwallon motsa jiki don masu farawa zasu kunshi zagaye biyu na atisaye 5 a kowane zagaye. Kowane motsa jiki ana yin sa ne don maimaita 10-15 ga juna. Bayan zagaye, maimaita a zagaye 2-3. Sa'an nan kuma matsa zuwa zagaye na biyu. Karyewa kan yi akan buƙata, amma ba fiye da minti 1 ba.
Zagayen farko:
- sumo squat
- Superman da kwallon ƙwallo
- Daga gindi
- Twisting
- Kafan gefe yana daga gwiwa
Zagaye na biyu:
- Tsuguna kusa da bango
- Mirgine kwallon motsa jiki akan gwiwoyin sa
- Shafar ƙafa a madauri
- Katako na gefe a gwiwa
- Komawa lunge
Biyowa: Maimaitawa 10-15 don kowane motsa jiki tare da ƙwallon yoga, ana maimaita zagaye a zagaye 2-3, sannan zuwa zagaye na gaba.
Shirya 2: motsa jiki tare da ƙwallon ƙafa don matsakaiciyar matakin
Horarwa tare da kwallon motsa jiki, matsakaici matakin zai kunshi zagaye uku, atisaye 6 a kowane zagaye. Kowane motsa jiki ana yin maimaitawa 15-20 na juna. Bayan zagaye, maimaita a zagaye na 2-4. Sa'an nan kuma matsa zuwa zagaye na gaba. Karyewa ana yi akan buƙata, amma ba fiye da minti 1 ba.
Zagayen farko:
- Liftaga ƙafa zuwa gada
- Juya gidajen
- Gwiwoyi a cikin sandar
- Hyperextension akan wasan motsa jiki
- almakashi
- Komawa lunge
Zagaye na biyu:
- Sanya ballin motsa jiki a baya
- Lifafafun kafa
- Pushups dangane da jinsi
- Dauke ƙafafun baya
- skater
- Yunƙurin shari'ar
Zagaye na uku:
- Juyawa daga ƙashin ƙugu a cikin shugabanci na
- Shafar ƙafa a ƙwallon ƙafa
- Tsuguna kusa da bango
- V-ninki da kafa daya
- Shura zuwa gefe
- Yana juya ƙafa
Biyowa: 15-20 na kowane motsa jiki tare da ƙwallan yoga, ana maimaita zagaye a cikin zangon 2-4, to je zuwa zagaye na gaba.
Shirya 3: motsa jiki tare da ƙwallon ƙafa don ci gaba
Horarwa tare da matakin gaba na ƙwallon ƙafa zai ƙunshi zagaye huɗu na motsa jiki 6 a kowane zagaye. Ana yin kowane motsa jiki don 20-25 reps ga juna. Bayan zagaye, maimaita a zagaye 3-4. Sa'an nan kuma matsa zuwa zagaye na gaba. Karyewa ana yi akan buƙata, amma ba fiye da minti 1 ba.
Zagayen farko:
- Ickaukar Crunch (ifaga gindi a cikin madauri)
- Flutter Kicks (Ketare kafafu)
- Tsugunne daya (Tsugunne a kafa daya)
- Backananan Tsawo (haɓakawa akan ƙwallon motsa jiki)
- Plank Rollouts (juyawar ƙwallon ƙafa a madauri)
- Raaukaka (afa (ƙafafun kafa)
Zagaye na biyu:
- Pushups dangane da ƙwallon ƙafa
- Plank Sidekicks (shura zuwa gefe a madauri)
- Keke (Keke)
- Jack squat (squat tare da tsalle)
- Ipafa Hip Hafa ɗaya (iftaura gindi da ƙafa ɗaya)
- Ifafafun Legafa na (asa (legaga ƙafafun kafa)
Zagaye na uku:
- Side Plank (Side plank a bango)
- Legaukaka Legafa na Bridge (Laukaka kafa a cikin gada)
- Plank Kick (Taɓa gwiwar hannu a cikin plank)
- Passoveretarewa na Ball (Canja wurin fitball)
- Legaukaka Legafafun (afa (Turawa-UPS tare da ɗaga kafa)
- Sidekick (ƙafa a gefe)
Zagaye na huɗu:
- Shiryayye (shiryayye)
- V-Sits (V-ninka)
- Masu Hawan Dutse Masu Sauri (Gudun kwance)
- Raaga onafa a Ball (ɗaga kafa a ƙwallon ƙafa)
- Sumo squat (Sumo squats)
- Knee Touch Crunch (Sau biyu)
Yin maimaita 20 zuwa 25 na kowane motsa jiki tare da kwallon yoga, ana maimaita zagaye a zagaye 3-4 sannan a ci gaba zuwa zagaye na gaba.
Yana da mahimmanci a tuna cewa asarar nauyi shine bai isa ba shiga motsa jiki na yau da kullun. Ba tare da ingantaccen abinci mai gina jiki ba har ma da motsa jiki masu tasiri tare da ƙwallon ƙwal ba zai taimaka wajen kawar da nauyin nauyi ba. Motsa jiki yana da alhakin sautin tsoka da ƙimar jiki, yayin aiwatar da rashin nauyi ya zama dole a daidaita abincin.
TAMBAYOYI DADI: yadda ake fara mataki mataki