Ƙarar haƙuri shine iyawar yin aiki na wani ƙarfin har tsawon lokacin da zai yiwu. A cikin wasanni masu sana'a, inda aka sanya muhimmancin basirar fasaha, tare da irin wannan fasaha, dan wasan da ya ci gaba da cigaba da samun nasara ya lashe.
Game da amfani, a nan ba tare da zuciya mai karfi da zurfin numfashi ba a kan kirjin duka ba zai yiwu ba. An tabbatar da shi, kuma babu abin mamaki a wannan, ko da wane nau'in yanayin da kake jagorantar, yanayin lafiyar zai dogara ne da jimiri, wato, a kan girman rikice-rikicen zuciya, numfashi na numfashi, bugun jini, da gogewa. Bayan haka, dukkanin abubuwan da ke sama tare da ma'anar masani ga dukan 'yan wasa wannan kalmar "numfashi".
Bambancin aikin motsa jiki
Yin motsa jiki don jimrewa zai iya zama wasanni na wasan motsa jiki - iyo, gudana, rawa, tsalle. Bugu da ƙari, akwai wurare masu yawa da suka dace da wasanni waɗanda suke inganta wannan kaya na jiki:
- da igiya ne mai ƙanshi mai ƙanshi, ƙarfafa tsarin kwakwalwa, daidaituwa, ƙwayoyi maraƙi, cinya, goge, kafadu, latsa , buttocks;
- squats - an tabbatar da cewa squats ba na baya a yi ya dace, amma za a iya kashe su ba tare da barin gida ba;
- Kyakkyawan motsa jiki ne na motsa jiki don ƙarfafawa, wanda ya dace da mutanen da ke da nauyin wuce gona da iri, kamar yadda ba a yi daidai ba, yana sauke nauyin daga gwiwoyi da ƙafa.
Amma game da gudu, to, a fili, lokacin da kake buƙatar ƙara ƙarfin kajin da zuciya, kai, sama da duka, tuna daidai game da shi. Duk da haka, ƙananan nauyi, gudu yana da motsa jiki mai haɗari, saboda a kowane mataki, matakan tafiya suna da kashi 70% na nauyin jiki. Wannan babban nau'i ne a kan ɗakunan, wanda za'a iya kauce masa ta hanyar motsa nauyi a kan keke. Kuma a cikin sauran, gudu yana riƙe da matsayi na jagoranci a cikin darussan don ci gaba da cikakken haƙuri.
Aiki
A yau muna ba da shawara cewa kuyi aiki na juriya daga jinsin horo tare da igiya.
- Mun yi tsalle a kan igiya a farkon kafa, sa'an nan kuma a daya don warmed up. Muna yin sauti 20 a kowace kafa.
- Feet tare, tsalle 20 sau.
- An kashe igiya. Munyi matakai da dama don daidaitawa numfashi.
- Hannu da kai, ɗauki mataki baya, kunnen kafa a cikin gwiwa. Mun cire kullun gaba kuma mun canja nauyi zuwa gaban kafa. Muna dauke da kafa a kan fitarwa. Ƙafar kafa ta gefen dama ne, gwiwa ba ya nunawa daga ragu.
- Muna motsawa, exhale sau da yawa kuma munyi nasarar hare-haren 30 na sake komawa zuwa kafa na biyu.
- Shake kafafunku, kuyi matakai kaɗan.
- Yi shinge - ƙafafun fadi fiye da kafadu, hannun a gabanka. Mun zauna, a kan hanyar zuwa sama muna yin sassauci tare da rabi na hamsin zuwa gefe. Muna canza ƙafafu a madadin. Muna yin sau 30.
- Komawa: a kan tafiya tare da kafa zuwa gefe, zamu juya ta jiki ta hanyar bugawa ko kunna ta hannu. Muna yin sau 30.
- Daidaita numfashi - muna tafiya da inhalation da exhalation.
- Tilting and pushing the foot - tayi kafa kafa na dama a cikin rabi na rabi, tare da hannun dama na taɓa hannun kafa na hagu, jiki yana tayar da shi, hannun hagu ya ja baya. Daga wannan matsayi mun tashi, mun haɗa hannayensu tare kuma munyi tasiri ta hanyar kafafun dama. Muna yin sau 20 a kowace kafa.
- Za'a sake yin motsawa na gaba don ƙara ƙarfin zuciya akan igiya - mun yi tsalle sau 10 a gefen dama da hagu, kuma sau goma a kan ƙafafu biyu.
- Squats - an haɗa hannayensu a gaban kirji, sun mike makamai suna yada a tarnaƙi. Mun yi sau 30.
- Komawa - ƙugiya, hannayenka ɗaya, tashi, saka biyu shanyewar jiki tare da biyun zuwa gefe. Mun yi sau 30.
- Mu ɗaga hannayenmu - ƙuƙama, ƙananan - exhale. Muyi matakai da dama don daidaitawa numfashi kuma shakatawa tsokoki na kafafu.