JUMP ROPE
Tsalle igiya ba motsa jiki bane wanda zaku ɗaga gwiwoyinku sama da jujjuya igiyar da dukkan hannun ku, amma motsa jiki ne na rhythmic wanda zaku juya igiya tare da wuyan hannu kuma kuyi tsalle akai-akai ƙasa da nutsuwa a ƙasa.
igiya mai tsalle tana horar da lafiyar zuciya da kuma elasticity na idon sawun a cikin ƙaramin sarari, amma yin tsalle sama ko ba zato ba tsammani yin maimaitawa da yawa akan bene mai wuya na iya saurin sanya damuwa akan maruƙanku da jijiyoyin Achilles. Fara da tsayin da zai kawo hannun kusa da hammata lokacin da kuka taka tsakiyar igiya, kuma ku koyi tsalle-tsalle na pogo kaɗan da jujjuya wuyan hannu ba tare da igiya ba, sannan ku haɗa su da gajerun sassa.
- Tsokoki na farko
- Maraƙi · Quadriceps
- Tsokoki na ƙari
- Hamstrings, glutes, goshi, deltoids, ainihin
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Juyawa wuyan hannu da maimaita tsalle-tsalle masu ƙafa biyu
Menene tsawon layin da ya dace?
Lokacin da kuka taka tsakiyar igiya da ƙafa ɗaya, yi amfani da tsayin da yake rike da shi kusan kusa da hammatan ku azaman ma'auni na farko kuma daidaita shi gwargwadon dabararku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Duba tsawon layi da sararin samaniya
Mataki kan tsakiyar kirtani don duba tsayin rike da daidaita tsayin. Tabbatar cewa babu wani abu sama da kai, gaba ko baya wanda igiyar zata iya taɓawa.
- 2
Haɗa gwiwar hannu kuma juya tare da wuyan hannu
Rage kafadun ku kuma kiyaye gwiwar gwiwar ku kusa da hakarkarin ku. Aika kirtani daga baya zuwa gaba a cikin ƙaramin da'irar kusa da wuyan hannu maimakon a duk faɗin hannun ku.
- 3
Yi tsalle ƙasa lokacin da igiya ta kasance a ƙafafunku
Tura ƙasa a gaban ƙafafunku kuma kuyi tsalle kawai gwargwadon buƙata. Ƙasa a hankali akan ƙafafu biyu, a hankali ta amfani da idon kafa da gwiwoyi.
- 4
Ƙara kari ta maimaita gajerun sassa
Yi na daƙiƙa 10 zuwa 20, sannan ku huta sosai kuma a sake farawa. Idan kun kasa, kar ku yi tsalle da sauri kuma ku sake saita matsayinku.
TURN FROM THE WRISTS
Hannu ya kamata su tsaya kusa da ƙashin ƙugu don kiyaye tsakiyar juyawa da tsayin kirtani daidai.
Idan hannayenku suna bazuwa waje ko sama, zaren ya zama ya fi guntu kuma sau da yawa ana kama kan ƙafafunku. Rike gwiwar gwiwar ku kusa da jikin ku.
Saurari sautin kirtani kuma nemo tsayayyen juzu'i na tsalle ɗaya a kowane juyi.
Muhimmin bayani: Cue don amfani nan da nan: "Ƙananan wuyan hannu, ƙananan tsalle, ƙananan saukowa"
BUILD TENDON TOLERANCE
Ko da cardio naka yana da kyau, maruƙanku da jijiyoyin Achilles na iya daidaitawa a hankali.
Fara daga makon farko, guje wa yin dogon ci gaba da saiti kuma yi amfani da gajerun tazara na aiki/hutu.
Idan taurin Achilles ko ciwon gida ya karu da safe na gaba, rage yawan adadin tsalle.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yi tsalle ta hanyar lanƙwasa gwiwoyi
- Abin da kake gani
- Kowane lokaci, ƙafar yana ɗagawa kuma sautin saukowa yana ƙara ƙara.
- Dalili mai yiwuwa
- Layin ya yi tsayi da yawa ko ƙoƙarin guje masa da tsayi maimakon lokaci.
- Yadda ake gyarawa
- Daidaita tsayin igiyar ku kuma aiwatar da tsayin da kuke buƙata kawai tare da tsalle-tsalle na pogo ba tare da igiya ba.
Zana babban da'irar da dukan hannunka
- Abin da kake gani
- Kafada suna gajiya da sauri kuma hannaye suna motsawa daga jiki.
- Dalili mai yiwuwa
- Yi amfani da kafada maimakon jujjuya wuyan hannu.
- Yadda ake gyarawa
- Rike gwiwar gwiwar ku a kan hakarkarin ku kuma matsar da wuyan hannu kawai a cikin ƙananan da'irori.
Yawan maimaitawa akan benaye masu wuya
- Abin da kake gani
- Ciwo a cikin maraƙi, shin, da tendon Achilles yana tarawa.
- Dalili mai yiwuwa
- Filaye da ƙarar tsalle na mako-mako sun wuce ƙarfin farfadowa.
- Yadda ake gyarawa
- Yi amfani da roba ko takalmi na katako da sneakers kuma sannu a hankali raguwa kuma ƙara jimlar lokaci.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Horarwar Tazara
Haɓaka ingancin amfani da kalori ta hanyar maimaita babban ƙarfi da ƙarancin ƙarfi.
Ƙara lokaci da juriya
Ƙarfafa ƙarfin ku ta hanyar haɓaka lokacin aiki ko haɓaka matakin juriya na injin.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Fara da 5 zuwa 10 zagaye na 10 zuwa 30 seconds na aiki da 30 zuwa 60 seconds na hutawa. Haɓaka jimillar bisa la'akari da saukowa shiru da amsawar nama a rana mai zuwa maimakon adadin gazawar.
Mitar
3 zuwa 5 sau a mako
Idan burin ku shine rasa kitsen jiki, yana da mahimmanci a yi shi akai-akai.
girma
20 ~ 40 mintuna
A hankali ƙara lokaci gwargwadon matakin dacewarku.
- Yi wannan yayin shan ruwa mai yawa.
- Kare haɗin gwiwar ku ta hanyar shimfiɗa haske kafin da bayan motsa jiki.
Tambayoyin da ake yawan yi
Zan iya tsalle igiya kowace rana?
Ya dogara da daidaitawar ƙungiya da matakin ayyukan da ake da su. Masu farawa, ku huta ranar kuma ku duba martanin maraƙi da jijiya Achilles washegari.
Idan na ci gaba da tafiya, zan yi tsalle sama?
Matsayin hannu, lokacin wuyan hannu da tsayin kirtani yakamata a fara fara dubawa. Yana da inganci don tsalle kawai a ƙasa kamar yadda ya cancanta.
