Dumi-dalla kafin motsa jiki: motsa jiki 30 don dumama + shirin shiri

Dumi-dalla kafin atisaye an saita motsa jiki don shirya jiki don motsa jiki, wanda zai taimaka maka ka guji rauni da kuma motsa jiki yadda ya kamata. Babban mahimmin dumin shine a hankali kara zafin jiki da dumama tsokoki cikin yanayin rashin aiki.

Muna ba ku aikin motsa jikidon dumama-kai da kuma shirya ingantaccen tsari don aiwatar dasu. Wadannan darussan sun dace daidai don yin motsa jiki a gida, a filin wasa ko a dakin motsa jiki.

Me yasa dumi kafin motsa jiki?

Yin dumi kafin motsa jiki wani muhimmin bangare ne na azuzuwan motsa jiki. Kyakkyawan dumi zai kara ƙarfin zuciya sannu-sannu, ya ƙara yawan zagawar jini a cikin tsokoki, jijiyoyi da jijiyoyi, kuma ya shirya ku don horo tare da mahangar tunani. Ko da kuwa ko za ku shiga cikin iko ko motsa jiki don motsa jiki kafin motsa jiki dole ne.

Yi amfani da dumi kafin motsa jiki:

  1. Kuna dumama tsokoki, jijiyoyi da jijiyoyi, yana inganta sassauƙar su kuma yana rage haɗarin rauni da rauni.
  2. Dumi-dalla kafin motsa jiki zai taimaka wajen shimfida mahaɗan da ke samun nauyi yayin horon. Abubuwan haɗin ku na cikin haɗarin rauni idan ba a gudanar da atisayen shirye-shirye ba.
  3. Tsoffin tsoffin an matse su sosai kuma sun shakata yayin motsa jiki, saboda haka karfin ku da karfin ku yayin motsa jiki zai kasance mafi girma.
  4. Motsa jiki don dumama yanayi yana inganta ayyukan tsarin zuciya da jijiyoyin jini: wannan zai taimaka rage nauyi a zuciya yayin motsa jiki.
  5. Jin dumi kafin motsa jiki yana inganta wurare dabam-dabam, wanda zai wadatar da jijiyoyin ku da iskar oxygen da abubuwan gina jiki. Wannan yana taimakawa inganta ƙarfin hali yayin zama.
  6. Yayin motsa jiki jikinku yana haɓaka samar da homonin da ke da alhakin samar da makamashi.
  7. Horarwa wani nau'i ne na damuwa ga jiki, sabili da haka, dumi-dumi mai kyau zai shirya ku don ra'ayin tunani na zahiri, haɓaka daidaituwa da kulawa.
  8. Yayin motsa jiki mai dumi kafin motsa jiki shine sakin adrenaline a cikin jini, sanya jikin ku zai iya jurewa da motsa jiki.

Kyakkyawan dumi kafin motsa jiki zai taimaka maka ba kawai guje wa rauni da matsaloli tare da tsarin zuciya ba, har ma da aiwatar da darasi da kyau. Idan kanaso tsallake aikin motsa jiki kuma adana lokaci don mai da hankali sosai ga lodin wuta don sakamako mai sauri, to wannan ba daidai bane. Bayan motsa jiki jikinku zai yi aiki da kyau, za ku kasance da ƙarfi da ƙarfi, wanda zai ba da kyakkyawan sakamako a nan gaba.

Ya kamata a gudanar da dumi-dumi kafin kowane motsa jiki ba tare da la'akari da nauyi ba: horarwa mai karfi tare da nauyi, gudu, horo na motsa jiki, Keke, Kickboxing, wasan motsa jiki, mikewa, rabuwa, gicciye da kowane irin wasanni. Dumi-dalla kafin motsa jiki ana buƙatar kamar lokacin yin ɗaki ko gida (a kan titi).

Me yasa mutane basa yin dumi kafin horo?

Mutane da yawa ba sa yin dumi-dumi kafin motsa jiki, suna la'akari da shi ɓataccen lokaci. Wataƙila ya kamata ka ji daga abokai ko ƙawaye: “Ina yawan buga wasan motsa jiki da motsa jiki da kuma motsa jiki kuma ban taɓa yin ɗumi da ɗumi ba. Babu cuta a kanta ba a ji ”. Kar a taɓa mai da hankali kan kwarewar wani na daban!

Na farko, kowane mutum yana da irin ƙarfinsa na mutum ɗaya, ajiyar jikinku ba wanda ya sani. Yana iya kasawa har tsawon wata guda, biyu, shekara har ma da wasu shekaru, sannu a hankali sanye, amma tsawon lokacin da wannan zai ci gaba ba a sani ba. Abu na biyu, dangane da wuce gona da iri sau da yawa bayanai masu saɓani game da dacewa, da yawa daga cikinmu kuma don haka ba da damar kurakurai da yawa waɗanda zasu iya shafar lafiya. Don haka yi ƙoƙari ku bi aƙalla shawarwarin Canon - yi dumi-dumi kafin kowane motsa jiki ɗayansu.

Yana da mahimmanci a lura cewa hatta masu horar da kansu da masu koyarda ƙungiyar ba za'a basu lokaci mafi ƙarancin lokacin dumi ba. Amma don lafiyarku kuna da alhakin kanku, don haka kada ku yi kasala ku zo mintuna 10 kafin aikinku kuma ku yi aikin motsa jiki. Koda kuwa har zuwa yau da ka wuce rauni, ka tuna cewa sanyin hawan jijiya ko wani mummunan rauni na iya faruwa a kowane lokaci.

Halin haka yake da wasannin motsa jiki na gida, wanda yanzu ana samar da shi da yawa. Yawancin lokaci ana tsara shirye-shirye don mintuna 20-30, a cikin yanayin babban aiki yana da matukar mahimmanci ga mutane da yawa. Kuma tabbas, a cikin waɗannan gajerun shirye-shiryen, a cikin mafi kyawun yanayin don dumi za a ba shi minti 2-3, kuma a mafi munin dumi ba zai yi ba.

TOP 50 masu horarwa akan YouTube: zaɓin mu

Menene haɗarin rashin dumama?

Nazarin ya nuna cewa kashi 5% na mutane ne kawai ke yin dumi sosai kafin horo, wannan ƙididdiga ce mai baƙin ciki. Yawancin masu sana'a sunyi imanin cewa wannan ɓata lokaci ne don haka iyakantacce ne a dakin motsa jiki. Bari mu sake tunowa fiye da yadda zai iya zama haɗari rashin samun dumi kafin motsa jiki banda rage tasirin azuzuwan?

  1. Matsalar da ta fi dacewa wacce ke faruwa a cikin rashi dumi-dumi kafin horo, wannan shine sprain. Cutar da ba ta da daɗi da ciwo, wanda dole ne ya sami hutu a horo.
  2. Wata mawuyacin matsala ita ce rauni na gidajen abinci. Idan kayi kan haɗin gwiwa mai sanyi, akwai babban haɗarin lalata shi. Haɗarin rauni ga haɗin gwiwa ba kawai tsawon lokacin murmurewa ba ne, amma cewa bayan rauni zai tunatar da kansa koyaushe. Saboda lodi mara kyau galibi yana tasiri haɗin gwiwa, gwiwa, kafaɗa da haɗin gwiwa.
  3. Ba tare da ɗumi-ɗumi ba saboda ɗora nauyi a kan zuciya na iya fuskantar jiri ko ma suma.
  4. Sharpaukar kaifi kwatsam ba tare da ɓangaren dumi na shiri na iya haifar ba tsalle tsalle mai kaifi, wanda yake daidai da haɗari ga mutanen da ke fama da hauhawar jini da hauhawar jini.

Tsarin dumi-dumi kafin motsa jiki

Yana da kyau a biya kudin dumi kafin motsa jiki mafi ƙarancin minti 7-10. Fara fara dumi mafi kyau tare da tafiya a wurin don dumama jiki. Sannan aiwatar da atisayen haɗin gwiwa da motsa jiki masu motsawa don miƙa tsokoki. Kammala ayyukan motsa jiki mai ɗumi tare da ƙarfi mai ƙarfi. A ƙarshen dumi mai murmurewa, yin numfashi mai ƙarfi da fitar da iska.

Tsarin dumi kafin motsa jiki mintuna 7-10:

  1. Tafiya a cikin wurin: 1 minti
  2. Darasi na asali: 2-3 minti
  3. Dynamic mikewa: 2-3 minti
  4. Cardio dumama: 2-3 minti
  5. Sauke numfashi: 0,5-1 minti

Ayyukan motsa jiki yana kunna gaɓoɓi, jijiyoyi da jijiyoyin jiki, haɓaka motsinsu da kuma taimakawa yin aiki da tsokoki na jiji. Tsayayyen tsawa zai sa tsokoki su zama na roba, wanda zai taimaka musu suyi aiki yadda ya kamata a cikin aikin motsa jiki. Cardio dumi-dumi zai kara yawan zafin jiki, inganta yaduwar jini, zai shirya maka tsokoki don kara mikewa.

Da wannan motsa jiki zaku tilasta zuciya tayi aiki da sauri, hanzarta zagawar jini, a hankali Ku farka tsokoki na jiki. Bayan dumi mai kyau jiki yana yada dumi mai daɗi, zaku ji dacewa da cike da kuzari. Idan aikin motsa jiki da kuka shirya shimfidawa ko miƙawa don yin rabuwa, to za a iya ƙara zafin zuciyar na ƙarshe zuwa minti 5-7.

Kada ku dame dumi kafin motsa jiki da kuma mikewa bayan motsa jiki. A cikin motsa jiki burin ku shine dumama tsokoki da haɗin gwiwa, ƙara hawan jini da shirya jiki don damuwa. Dumi ya kamata ya zama mai jinkiri kuma a tsaye, ya kamata ku sami dimi mai kyau. Bayan motsa jiki, akasin haka dole ne ku numfasa, ku rage bugun zuciyata kuma ku yi atisaye na miƙa tsaye.

KARANTA KARANTA bayan motsa jiki

Dumi-dumin duniya kafin motsa jiki: mintuna 7 [Fitness Girlfriend]

Zane-zane

Mahimmancin dumi yana da wahalar wuce gona da iri, wani bangare ne na horon. Na farko, dumi dumi kafin motsa jiki yana rage haɗarin rauni. Abu na biyu, tsoffin tsokoki suna aiki da kyau sosai. Ya kamata dumi ya hada da cikakken atisayen motsa jiki wanda zai taimaka wajen shirya jikinka don motsa jiki.

Mataki 1: Yi tafiya cikin wuri

Yin dumi ya fi kyau a fara da tafiya a kasa, dan dan dumama jiki kuma kar a ja jijiyoyi yayin mikewa mai motsi. Yayin tafiya bugun bugun jini ya dan tashi, kuma zafin jikin zai kara. Yi motsa jiki biyu na kimanin dakika 30 kowannensu.

1. Yin tafiya tare da daga gwiwoyi

Fara da tafiya mai ɗumi a wurin. Youraga gwiwoyinku sama, lokaci guda kuna jujjuya hannayenku tare da jiki. Kar a cika damuwa, fara motsa jiki, saurin shakatawa.

Yadda ake yi: Gwiwar gwiwa 10 a kowace kafa.

2. Dauke hannaye da gwiwoyi

Da kuma wani motsa jiki mai dumi daya mai laushi. Ci gaba da ɗora gwiwoyi, amma yanzu juya zuwa aikin hannu. Iseaga hannayenka sama a saman ka ƙasa ƙasa ta lanƙwasa a gwiwar hannu.

Yadda ake yi: Gwiwar gwiwa 10 a kowace kafa.

Mataki na 2: Wasan motsa jiki na hadin gwiwa

Wasannin motsa jiki na yau da kullun wani bangare ne mai mahimmanci na dumama jiki kafin motsa jiki, idan ba kwa son haɗuwa da matsaloli a nan gaba. Ayyuka na haɗin gwiwa yawanci ana yin sama-ƙasa, farawa da wuya zuwa ƙafa da ƙafafu, amma babban rawar umarnin darussan baya wasa. Darasi na juyawa ku tuna a gwada duka biyun agogo da hannun agogo.

Darasi na motsa jiki zai zama da amfani, af, kamar yadda aka saba koyaushe na safe.

1. Kai ya juya

Fara farawar kafin horo tare da wuya. Juya kanka zuwa dama-gaba-hagu-gaba, ƙoƙarin kada yin wani motsi kwatsam. Ago kai baya jifa baya.

Yadda ake yi: don 5 ya juya a kowace hanya.

2. Juyawar kafadu

Sanya hannuwanku a gefen ku kuma fara aiwatar da juyawar kafaɗun cikin da'irar. Sannu a hankali kara ƙarfin, kokarin mai kyau shimfida kafadar kafadunka.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

3. Juyawar gwiwar hannu

Kafin motsa jiki ka tabbata ka dumama gwiwar gwiwar hannu wadanda ke samun matsin lamba yayin motsa jiki na sama. Don yin wannan, ɗaga hannayenku a layi ɗaya da bene kuma kuyi jujjuyawar gabansa.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

4. Juyawar hannaye

Ci gaba da dumama kafin horo tare da juyawar hannu. Iseaga hannuwanku sama a kan kanku ku fara juya su, mai kyau juya juzu'in kafaɗa. Matsar da hannayenku wuri biyu da faɗi, juyawa kada ya zama mai kasala.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

5. Juyawar wuyan hannu

Idan kuna horar da makamai ko yin katako da turawa-UPS, kar ku manta daɗaɗawa sosai kafin aikin haɗin wuyan hannu wanda ke ɗaukar nauyi. Don yin wannan, lanƙwasa hannayenka a gwiwar hannu ka fara juya ƙwanƙun hannunka a cikin da'irar.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

6. Juyawa daga kwankwaso

Sanya hannayenka a kugu, kafafu sun fi fadi kafadu. Yanzu juya kwankwason ku a da'irar kamar kuna kokarin zana gindin da'irar. Ba a ɗaga ƙafa daga bene, juyawa na faruwa ne saboda motsin ƙugu ba batun ba.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

7. Juyawa kafafu

Hannaye suna kwance a kugu, ƙafafun suna kusa da juna. Iftaga ƙafa ɗaya daga ƙasa kuma fara zagaya ta a da'ira, juya jujin duwawun. Gwiwa kamar kwatancen da'ira, gangar jikin ta kasance mai karko

Yadda ake yi Maimaitawa 5 a kowane bangare (akan agogo da hannun agogo) a ƙafa dama da hagu.

8. Juyin gwiwoyi

Ara karkatar da jikinka kaɗan ka sa shi a tafin hannunka. Yanzu juya gwiwoyi, ba a ɗaga diddige daga bene. Wannan babban motsa jiki ne don ɗumi dunduniyar gwiwa wanda ke ɗaukar nauyi yayin horo.

Yadda ake yi 5 maimaitawa a kowane shugabanci (agogo da agogo)

9. Tsayawa na juyawa

Tashi tsaye, sanya hannayensa a kugu. Dago da gwiwa. Yanzu juya ƙafarka, mai kyau juyawa gwiwa. Yi kokarin juyawa kawai ƙafa, ajiye ƙafa da cinya a tsaye.

Yadda ake yi Maimaitawa 5 a kowane bangare (akan agogo da hannun agogo) a ƙafa dama da hagu.

Mataki na 3: ynamarfafawa mai ƙarfi

Bayan atisayen haɗin gwiwa wani mataki ne na haɓaka ƙwayoyin tsoka daban-daban. Anan kuna jiran ƙarin aikin motsa jiki don dumi kafin motsa jiki wanda zai shirya jikin ku don damuwa.

1. Hannun hannaye domin kafadu, baya da kirji

Tsaya kai tsaye tare da kafa kafada nisa baya. Hannun da aka miƙa kuma a layi ɗaya zuwa bene. Sannan tsallaka hannaye, rike su a nono. A lokacin wannan darasi don dumi kafin atisaye, kuna jin sassauƙa mai ban sha'awa a cikin baya tsakanin ƙafafun kafaɗa.

Yadda ake yi: 10 maimaitawa

2. Gwiwar hannu don kirar delta da kafaɗun kafaɗa

Kasance a tsaye, lanƙwasa gwiwar hannu a kusurwar dama kuma ɗaga su a layi ɗaya da bene. Sanya hannayenku wuri guda. Sannan yada makamai zuwa bangarorin ba tare da faduwa gwiwar hannu ba. Yi aiki da haɗin kafaɗɗun kafaɗa da damuwa a cikin raƙuman ruwa (tsokoki na kafaɗa) da triceps (tsokoki a bayan hannaye).

Yadda ake yi: 10 maimaitawa

3. lankwasa hannaye don biceps da triceps

Wannan aikin motsa jiki ne mai sauƙin gaske don ɗumi kafin motsa jiki wanda zai taimaka muku don shimfiɗa ƙwayoyin hannu - biceps da triceps. Don yin wannan, ɗauki madaidaiciyar hannun baya da baya kuma fara lanƙwasa da ƙwanƙwasa hannaye a cikin iyakar ƙarfin.

Yadda ake yi: 10 maimaitawa

4. Twists don ɓoyewa da tsokoki

Tsaya madaidaiciya tare da yada ƙafafu ko'ina. Hannun ya miƙa layi ɗaya zuwa bene. Fara madadin don juya jikin hagu da dama. Juyin dole ne ya kasance saboda karkatarwar jiki, kuma ba juya ƙashin ƙugu ba. Wannan aikin yana da matukar amfani don dumama tsokoki na ciki.

Yadda ake yi 5 maimaitawa a kowane shugabanci

5. ilarƙwara zuwa gefe don ɓoyayyen tsoka

Wani motsa jiki mai tasiri don rashi da tsokoki. Saka hannayenka a kan bel ɗin ka fara yin jujjuyawar dama zuwa hagu dama da hagu, yana miƙewa a kan miƙa hannunsa. Hakanan wannan aikin yana da kyau don taimakawa tashin hankali daga baya da kuma daidaita kashin baya.

Yadda ake yi 5 maimaitawa a kowane shugabanci

6. lankwasawa don baya da kashin baya

Wannan aiki ne mai sauqi qwarai da gaske, ba wai kawai don dumama kafin motsa jiki ba amma don shakatawa na kashin baya. Ana iya yin shi, idan kun ji tashin hankali da taurin baya. Zauna a cikin rabin tsugunne, hannaye a kan kwatangwalo, a bayan wata ƙaramar karkatawa. Zagaye kashin baya a cikin thoracic, dan dagawa zuwa squat. Sannan kuma, baka baya.

Yadda za a yi: 7 waks

7. Karkatarwa a cikin tsugunne don baya da kafaɗu

Sauka zuwa cikin zurfin sumo squat, baya kaɗan karkata, hannaye a gwiwoyi. Fara lankwasa kafa daya ta farko, sannan dayan. Yi wannan aikin don dumi kafin horo a cikin tsauraran matakan.

Yadda ake yi 5 maimaitawa a kowane shugabanci

8. lankwasawa zuwa kasa tare da juyawa

Tsaya madaidaiciya tare da mika hannaye, kafafu a fadi. Fara fara gangaren zuwa bene, juya jiki da ƙoƙarin taɓa ƙasa da farko da hannu ɗaya sannan ɗayan. Rike bayanka a madaidaiciya, kada ka wahalar da wuyanka, ka cire kafadun daga kunnenka.

Yadda ake yi: 5 lanƙwasa zuwa kowane gefe

9. Natsuwa tare da daga hannaye

Yadaɗa ƙafafunku sosai kuma ɗaga hannuwanku sama kan kanku. Asa ƙashin ƙashin ƙugu, yin squat har cinyoyi a layi ɗaya da bene. Hannun suna tafiya daidai, suna nutsuwa tare da squat. A lokacin tsugunnar kada ku sa gwiwoyin a gaba da kuma sa dunduniyarku daga bene.

Yadda ake yi: 10 tsutsotsi

Idan kuna son sauƙaƙa wannan aikin don ɗumama kafin horo ko kuma baku shirya horo mai nauyi ba, zaku iya yin kayan aiki mai kyau:

10. Side lunges don dumama kafafu

Yada yada kafafun ka sosai, hannaye a dunkule kusa da kirjin sa. Fara farawa, juyawa nauyin jiki a ƙafafun dama daidai da ƙasan. nutsewa cikin wani lunge. Hagu na hagu ya kasance cikakke cikakke. Sannan a miƙe a yi abincin hanji a ƙafafun hagu. Yi ɓarke ​​a cikin abincin hanji don ingantaccen ɗumi kafafu kafin motsa jiki.

Yadda ake yi 5 maimaitawa a kowane shugabanci

11. Huhu don dumi kafafu

Tsaya madaidaiciya tare da ƙafa ƙanƙuntun kafadu. Fara yin huhun baya, lokaci guda yana ɗaga hannuwansa sama a saman kansa. Zabi rage gwiwoyinku zuwa kusurwar dama, a cikin dumi kafin atisaye ingantaccen aikin motsa jiki. Idan ya kasance da wahalar kiyaye daidaito, na iya sanya hannaye a kwatangwalo ko riƙe bango ko kujera.

Yadda ake yi 5 maimaitawa a kowane shugabanci

Idan kuna son sauƙaƙa wannan aikin ko baku shirya horo mai nauyi ba, zaku iya yin polyvyany.

12. Tsarkoki domin bayan cinya

Tsaya tare da hannunka na dama wanda aka ɗora a kugu, ɗaga hannunka na hagu bisa kanka. Legafa na dama ya sa ƙafa gaba tare da tallafi a diddige ya kuma miƙe gaba ɗaya. Sannan lanƙwasa zuwa ƙafa na dama tare da miƙe tsaye, taɓa hannun hagu na safa mai dama. Legafa na hagu na lankwasa a gwiwa. Ji shimfiɗa a bayan cinya, hamstring da maraƙi.

Yadda ake yi 5 maimaitawa a kowane shugabanci

13. Raaga ƙafafun gaba don miƙa butto

Tsaya madaidaiciya, lanƙwasa hannu kuma ci gaba kusa da shi. Aga gwiwoyin kafa ɗaya kuma jawo hannayensa zuwa kirjinsa. Jin tashin hankali a cikin tsokoki na gluteal. Sa'an nan kuma koma matsayinsa na asali kuma ya ƙara ɗaura da ƙafarsa.

Yadda ake yi 5 maimaitawa a kowane shugabanci

14. Kafa na dagawa dan shimfida quadriceps

Tsaya madaidaiciya, hannayen ƙasa ƙasa tare da akwati. Lanƙwasa ƙafa ɗaya ka ja hannunka ƙafa zuwa gindi. Riƙe a na biyu, yana miƙa ƙwanƙwasa (cinya ta baya). Sannan ka koma yadda kake farawa ka ja dayan kafarka zuwa duwawun.

Yadda ake yi 5 maimaitawa a kowane shugabanci

Mataki na 4: Warkewar zuciya

A matakin karshe na dumi-dumi za mu yi wasu atisayen motsa jiki don kara dumama don daga zafin jikin. Gudun da ƙarfin aikin da zaku iya haɓaka ko rage tsawon dumi na ƙarshe na zuciya shine minti 2-3. Sauri da saurin darussan suna kallon ƙarfinsa.

1. Gudun a wuri tare da zahlest Shin

Tsaya tsaye, lanƙwasa hannu a gwiwar hannu, dabino yana fuskantar gaba. Fara farawa a wuri, ɗaga ƙafafu sama, hannaye suna motsawa cikin yardar kaina tare da jiki. Etafafun yin schlecty kamar kuna ƙoƙarin buga dunduniyar sa a kan gindi.

Yadda ake gudu: a kafa 15 ya daga kowane gefe

Idan baku gudu ba, yi tafiya a wuri cikin hanzari, gwiwoyi masu ɗagawa sosai (motsa jiki # 1 a matakin farko).

2. Igiyar tsalle

Tsaya madaidaiciya, hannu lanƙwasa a gwiwar hannu kuma yada zuwa gefe kamar riƙe igiya. Ji daɗin haske da taushi tsalle-tsalle, simulating igiyar tsalle. Bai kamata mu yi tsalle da sauri ba, har yanzu dumi-dumi ne kafin horo, ba horo ba.

Yadda za a yi: 30 tsalle

Idan ba ku yi tsalle ba, to ci gaba da tafiya cikin wuri cikin sauri, ɗaga gwiwoyinsu sama. Juya zuwa ga aikin hannayensa, yana motsa su sama da ƙasa (motsa jiki # 2 a matakin farko).

3. Tsalle hannaye da kafafu ke kiwo

Ya kamata ku tsaya kai tsaye tare da ƙafa tare. Bouncing, yaɗa ƙafafu da yawa kuma sanya hannayenku akan kai. Rike gwiwoyinku kadan. Sauka ƙasa a hankali a kan yatsun kafa don rage damuwa a kan gidajen abinci. Numfashi cikin rawar tsalle. Irin waɗannan tsalle ana kiran su Jumping Jack, kuma suna cikakke don ɗumi da kuma duk wani motsa jiki na zuciya.

Idan baku tsalle ba, maimakon tsalle ostavlyaite madadin, ƙafa ɗaya, dayan. Hannun suna tafiya daidai.

Yadda za a yi: 30 tsalle

Mataki na 5: Maido da numfashi

Koyaushe ka tuna da numfashi bayan yin aikin motsa jiki, yin zurfin shaƙar iska da huɗa na dakika 30 zuwa 60. Zaɓi ɗayan ɗawainiyar masu zuwa ko yi su duka.

1. Sake maida numfashi tare da karkatarwa

Iftaga madaidaiciya makamai a kan kai kuma ka numfasa. A kan isar da iska, karkatar da jikinka da hannayenka, kana yin numfashi mai cike da kirji. Jin kamar rage bugun zuciya kuma yana kwantar da numfashi da sauri.

Yadda ake yi 10 lanƙwasa

2. Sake maida numfashi tare da squat

Wannan aikin ya fi dacewa ga waɗanda suke jin jiri yayin karkata kai zuwa ƙasan kamar yadda ya gabata a aikin. Zauna tare da gicciye a nono da hannaye yayin shan numfashi. A kan zurfin shaƙatawa mai zurfin miƙewa da ɗaga hannunka sama da kai.

Yadda ake yi 10 lanƙwasa

Mataki na 6: Dumi-dumi na musamman

Idan kayi ƙarfin horo tare da ƙarin nauyi, sannan kuma tabbatar da kulawa da motsa jiki na musamman. Yana nufin yin dumi da tsokoki waɗanda zasu kasance cikin horon. A cikin tsarin motsa jiki na musamman yakamata kuyi atisayen daga babban hadadden, amma ba tare da nauyi ba ko tare da nauyi mai sauƙi (20-30% na iyakar).

Anan akwai misalin motsa jiki na musamman. Bari mu ce kuna da tsararren tsalle-tsalle mai nauyin kilogram 80. Don haka, kafin wannan motsa jiki, ya kamata kuyi amfani da hanyar haɗa gwiwa na maimaita 10-15 tare da fretboard mara fa'ida ko yatsa tare da nauyin 20-30% na nauyinku mafi girma.

Dole ne a yi dumi na musamman nan da nan kafin motsa jiki ko kafin motsa jiki don ƙungiyar tsoka. Hankali, dumi na musamman baya maye gurbin Janar dumu-dumu kafin horo! Wannan kawai ɗayan darasin ne, amma kuma yana da mahimmanci.

Mun sake jaddadawa sau ɗaya, ana yin dumi na musamman bayan gama gari, ba maimakon shi ba.

Yadda ake shimfidawa kafin gudu ko bugun zuciya?

Yadda ake dumama kafin gudu ko sauran cardio trenirovki? A wannan halin, aikin ya kasance daidai da makirci iri ɗaya: haske mai ɗumi na dumi na mintina 2 (yana gudana a wurin, igiya mai tsalle mai sauƙi) sannan kuma motsa jiki na motsa jiki + mikewa. Kuma kawai bayan wannan ci gaba kai tsaye zuwa motsa jiki na zuciya, a hankali yana ƙaruwa da ƙarfi.

Mutane da yawa suna tunanin cewa kafin aikin motsa jiki don dumama ba lallai ba ne. Koyaya, wannan ba daidai bane. Tsoka, haɗin gwiwa, zuciya suna samun nauyi a yayin gudu da tsalle, don haka ba tare da dumama-yin yi yana da haɗari sosai. Tafiya kawai, kuma a hankali ƙara ƙarfi ba tare da yin atisaye mai ɗumi don haɗin gwiwa da tsokoki isa ba! Tabbatar yin atisayen haɗin gwiwa da miƙawa gaban aikin motsa jiki.

Shirya dumi da jaka don gudu da bugun zuciya

Fasali dumi kafin motsa jiki:

  1. Motsa jiki yana gudana daga sama zuwa ƙasa (wuya, kafadu, hannaye, kirji, baya, cibiya, ƙafafu). Amma hanya ce ta al'ada don motsa jiki, babban rawar umarnin darussan baya wasa.
  2. Ya kamata ɗumi-dumi ya faru a cikin yanayi mai ƙarfi amma mai sauƙi. Manufar ku ita ce ɗumi ɗumi da shiryawa don ƙarin larura masu nauyi. Ya kamata ku ji dumi ko'ina daga aikin, amma kar ku cika shi.
  3. Don fara dumama ya kasance tare da jinkirin jinkiri da ƙaramin motsi, a hankali yana ƙara ɗan lokaci da faɗi.
  4. Guji tsawan tsayayyun abinci, dumi-dumi kafin horo ya hada da motsa jiki mai motsawa. Kada a rude ka tare da mikewa bayan motsa jiki, lokacin da ya kamata ya daskare a wuri daya na tsawon 30-60 dakika tsokoki.
  5. Yayin dumama jiki kafin horo a gida ko a dakin motsa jiki, guji motsin kwatsam, yi ƙoƙarin yin atisayen lami lafiya. Ba shi yiwuwa a hana ciwo ko rashin kwanciyar hankali a mahaɗan (crunch a cikin gidajen abinci na iya zama, yana da ban tsoro).
  6. Idan kun kasance a cikin daki mai sanyi (ko a waje), to da fatan za ku yi ado mai ɗumi don ƙarin saurin zafi ko ƙara dumi har zuwa mintuna 15-20.
  7. Idan kun san cewa yau zata horar da wani sashi na jiki musamman ma, zai bada kulawa ta musamman lokacin da kuke motsa jiki. Misali, a ranar horo na karamin jiki sosai hada duwaiwan gwiwa da gwiwa da kuma shimfida tsokoki na kafafu da gindi.
  8. Idan kun kasance a cikin gidan motsa jiki, zafin zuciyar na iya amfani da na'urar motsa jiki ko mai koyar da ilmi. Koyaushe fara tare da jinkirin lokaci, bugun ya kamata ya tashi a hankali.

Bidiyo dumi kafin horo

Idan kuna buƙatar zaɓuɓɓuka su dumi kafin motsa jiki, to ku ba ku 6 gajeren bidiyohakan zai taimaka maka dumama da shirya wa manyan kaya. Shirye-shiryen na mintuna 5-10 kuma sun dace da maza da mata.

Bidiyo don dumi a cikin Rashanci

1. Aikin motsa jiki na duniya gaba-motsa jiki na tsawon minti 7

2. Dumi da motsa jiki kafin minti 7

3. Dumi da motsa jiki kafin minti 8

Bidiyo don dumi-dumi a Turanci

1. Mintuna Duka Jimlar Jiki Dumi

2. Mintuna na 5 Cikin Saurin Warm Up Cardio Workout

3. Mintuna 10 Na Gabatarwa da Dumi Dumi

Duk inda kuka kasance: a gida, kan titi ko a dakin motsa jiki, tabbatar da yin dumi kafin horo, sannan motsa jiki zai kawo muku farin ciki, fa'ida da sakamako.

Dubi kuma:

Yoga da mikewa

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