Za mu fara da motsa jiki maimaituwa, kuma a wani lokaci yakan kai tudu, kuma mutane da yawa suna gajiya da shi.Madadin haka, ƙwallon magani horo ne na injin kyauta.Kwallan magani na iya taimaka mana wajen rage kiba, to ko kun san mene ne motsa jiki guda hudu na maganin da za su taimaka wajen rage kiba?
Ingantattun horo masu zuwa, masu motsa jiki na iya gwargwadon nasu kitsen, daidaitawar da ta dace, kiba yana da yawa akan haka don inganta yawan horo, akasin haka, kitse yana da ƙasa don rage yawan horo, manufar ita ce. rage mai da sarrafa girma na mai.
Aiki na 1: Kwallon magani akan squat don fasa ƙwallon
Tsaya a dabi'a tare da ƙafafunku ɗan faɗi fiye da kafaɗunku.Riƙe ƙwallon magani tare da hannayenku a kowane gefen ƙwallon, ajiye ƙirjin ku da kashin baya a cikin tsaka tsaki, yana ƙwanƙwasa tsokoki na baya.A lokacin motsa jiki, hannaye sun zubar da ƙwallon maganin a ƙasa kuma jiki ya yi tsutsa a lokaci guda, yana mai da cinya daidai da ƙasa.Ƙarfin horon ya kasance ƙungiyoyi 4, kuma kowace ƙungiya ta yi sau 20.
Aiki na biyu: horar da ƙwallon ƙwallon ƙwallon ƙirji
Jikin halitta don tsayawa, nisan ƙafafu da faɗin kafaɗa, yatsotsi kaɗan waje, riƙe da ƙwallon magani a ƙirji, murƙushe hannaye jiki a tsaye tsaye, motsi, jiki yayi squats mataki kuma bari gwiwar hannu da gwiwoyi suna taɓawa, sannan tashi tsaye a baya zuwa wurin farawa, matsayi na makamai, ƙungiyoyi masu maimaitawa na ƙungiyoyi huɗu, kowane rukuni don yin sau 20.
Aiki na uku: Ƙwallon magani na ɗaga kai tsaye
Tsaya a dabi'a tare da hannunka a mike sama da jikinka yayin da kake rike da kwallon magani da hannayenka, kuma ka ware kafafun ka.Yayin motsa jiki, jikinka zai yi tsugunowa, hannayenka za su lanƙwasa gwiwar gwiwarka a gaban ƙirjinka, sannan jikinka zai tsaya a tsaye yayin da hannunka zai koma kai tsaye zuwa wurin farawa.An ba da shawarar ƙarfin horo don yin ƙungiyoyi 2 a kowane gefe, sau 15 ga kowane rukuni.
Action hudu: mai saukin kamuwa ta hanyar horon ƙwallon ƙafa
Jiki yana cikin siffar turawa, hannaye da faɗin kafada suna goyan bayan ƙasa, ƙafafu zuwa bayan jiki a madaidaiciya, don ƙwallon ƙafa akan maganin, kiyaye wannan matsayi, yin motsa jiki na raguwa. , idan dai zai yiwu, tasirin zai kasance a bayyane.Ƙarfin horon da aka ba da shawarar shine numfashi 20 a cikin daƙiƙa 30.
Lokacin aikawa: Satumba-16-2022