STEPMILL
Stepmill ba aikin motsa jiki bane wanda zaku rataye jikin ku akan titin hannu kuma kuyi saurin hawa matakalai, amma a maimakon haka motsa jiki mai ƙarfi mai ƙarfi wanda zaku danna ƙasa akan kowane mataki tare da gabaɗayan ƙafar ku kuma kula da tsayin jikin ku da ƙashin ƙugu.
Hawan matakan hawa ci gaba da tafiya yana ƙara ƙwayar zuciya da ƙananan nauyin jiki da sauri ko da a ƙananan gudu. Idan kun sanya nauyin ku a kan titin hannu ko kawai sanya gaban ƙafarku a gefen matakan, zai yi wahala a sarrafa ƙarfin motsa jiki da kyau kuma yana iya sa ku yi tafiya. Bincika wurin tsayawar gaggawa da alkiblar matakala a mafi ƙanƙan gudun, kuma koyi yanayin motsin ƙafar ku na gaba bayan sanya ƙafar gaba ɗaya a saman matakin.
- Tsokoki na farko
- Gluteus maximus, quadriceps femoris
- Tsokoki na ƙari
- Hatsi, maruƙa, gyare-gyare na hip, ainihin
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Ci gaba da Hawan Matakala
Shin babu tasirin motsa jiki idan na riƙe hannun?
Yana da kyau a riƙe da sauƙi don ma'auni, amma rataye nauyin jikin ku zai canza nauyin da ke kan ƙananan jikin ku da matsayi. Idan dole ka riƙe shi don ka riƙe, sannu a hankali.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Duba mafi ƙarancin gudu da tasha na gaggawa
Lokacin da aka tsaya matakala, riƙe kan dogon hannu kuma hawa sama bisa ga umarnin masana'anta. Bincika maɓallin tsayawa aminci da hanyoyin shiga da saukar jirgi.
- 2
Sanya ƙafar gaba ɗaya a tsakiyar matakala
Ɗaga ƙafarka gaba ɗaya domin diddige ku shine kawai mataki na hagu. Tsaya gwiwoyi zuwa yatsun kafa kuma ka guji girgiza ƙashin ƙugu daga gefe zuwa gefe.
- 3
Ka ɗaga jikinka ka hau matakala ɗaya bayan ɗaya
Rike rike da sauƙi don ma'auni kuma ɗauka nauyin ku tare da ƙafafunku. Kada ku tsallake matakan hawa ko ketare ƙafafunku.
- 4
Sannu a hankali zuwa cikakken tsayawa
Rage zuwa mafi ƙarancin gudu kuma duba motsin matakala kafin fita. Yayin riƙe da hannu, sauko cikin tsari na masana'anta.
PLACE THE WHOLE FOOT
Tabbatar cewa duk ƙafar ku tana kan matakala don ku iya turawa a hankali tare da glutes da ƙananan jikin ku.
Saka gaban ƙafar ƙafa kawai yana ƙara damuwa akan maruƙanku kuma yana ƙara haɗarin zamewa. Matsar da ƙafafunku gaba da nisa sosai kafin ku sauko daga matakan.
Idan kuna tafiya da sauri kuma ba ku da lokacin sanya ƙafarku gaba ɗaya, rage gudu nan da nan.
Muhimmin bayani: Cue don amfani nan da nan: "Cikakken ƙafa, mataki ɗaya a lokaci guda, hannaye masu haske"
STAND OVER THE STEP
Yana ba da damar ƙashin ƙugu don matsawa kan mataki maimakon jingina da na'ura wasan bidiyo.
Tallafawa jikin ku da hannayenku zai bambanta tsakanin ƙarfin da aka nuna da ainihin nau'in jikin ku. Tsaya jikin jikinka a tsaye kuma yi amfani da rike kawai gwargwadon bukata.
Ka guji karkatar da baya da yawa ko danna gwiwoyi da hannayenka.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Dakatar da nauyi akan hannu
- Abin da kake gani
- An kulle gwiwar hannu, babban jiki yana kwance a gaba, ƙafafu suna bin matakan kawai.
- Dalili mai yiwuwa
- Saurin ya fi ƙarfin ƙarfi.
- Yadda ake gyarawa
- Yi hankali kuma komawa zuwa ƙarfin da zai ba ku damar kula da matsayi ko da kun saki hannuwanku a takaice.
Bangaren gaba na ƙafa kawai yana taka matakala
- Abin da kake gani
- diddigena suna tsayawa kuma 'yan maraƙina suna jin kamar suna ƙonewa da sauri.
- Dalili mai yiwuwa
- Gajerun matakai ko rashin iya ci gaba da sauri.
- Yadda ake gyarawa
- Yi hankali don ba da damar lokaci don tsakiya gaba ɗaya ƙafarku.
Tsallakewa ko hawa ta gefe
- Abin da kake gani
- Ƙafafunku za su haye kuma ƙashin ku zai juya sosai, yana ƙara haɗarin zamewa.
- Dalili mai yiwuwa
- Yana amfani da hadaddun sauye-sauye don ƙara ƙarfi.
- Yadda ake gyarawa
- Koma zuwa tsarin tsoho na hawa mataki ɗaya a lokaci ɗaya daga gaba.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Horarwar Tazara
Yana haɓaka ingantaccen 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 gajerun fashe na mintuna 5 zuwa 15 ko tazara na 30 zuwa 60 seconds. Ƙara lokacin kawai gwargwadon yadda dogaro da hannun hannu ba sa canzawa.
Mitar
3 ~ 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 hawa hawa biyu a lokaci guda?
Ana iya amfani da shi a ƙananan sauri ta ƙwararrun masu amfani waɗanda suka dogara da aiwatar da tsarin matakin mataki guda ɗaya, amma don dalilai na aerobic gabaɗaya, mataki ɗaya a lokaci ɗaya ya isa.
Zan iya barin diddige na a wajen matakala?
Idan zai yiwu, ya fi kwanciyar hankali don sanya ƙafar gaba ɗaya a saman matakin. Ko da matakan gajere ne, daidaita matsayi da saurin ku don kada diddige ku bar sarari da yawa.
