Mutane da yawa suna so su sami samfurori masu mahimmanci ga 'yan jaridu, amma har kwanan nan sun dogara ne kawai akan shawarar mai koyarwa da kuma ra'ayoyinsu. Abin farin cikin, masanan sun haɗu da wannan batu: Farfesa na Amurka Peter Francis ya gudanar da bincike mai zurfi, lokacin da zai yiwu a kimanta tasiri na shahararrun al'adu 13. A sakamakon haka, an wallafa mafi mahimmanci da kuma mafi kyawun magunguna ga manema labarai .
Ayyuka mafi kyau ga dan jarida
A lokacin gwajin, an tsara su don gane fassarar jiki don jarida, kayan aiki na electromyography sunyi amfani da su, wanda ya auna nauyin a cikin ƙananan manya, ƙananan da kuma tsokoki na latsa. Ya kamata a lura da cewa "saman" da "tushe na ƙasa" shi ne ainihin rabuwa, saboda yana da wannan tsoka. Kuma tsokoki na ciki na daban ne, sabili da haka wasu gwaje-gwaje sun nuna mafi dacewa a gare su. Sakamakon ma'auni an rubuta shi a cikin matakan da ke da alaka da tsaka-tsakin yanayi. Yawanci mafi girma, mafi mahimmancin aikin, tun da nauyin da ke kan tsokoki ya fi girma.
Don haka, idan kuna tunani game da abin da ake yi wa manema labaru, koma zuwa wannan jerin (an shirya darussan don rage yawan haɓaka):
- "Bicycle" - 248.
- An kafa kafafu a cikin zane - 212.
- Saukewa akan fitarwa - 139.
- Gyara da kafafu sama da sama - 129.
- Saukewa tare da abin nadi - 127.
- Rikici da makamai masu ƙaura - 119.
- Back curling - 109.
- Gyara da Ab Roller - 105.
- Ƙungiya a kan raƙuman ("bar") - 100.
- Tsarin gargajiya - 100.
Akwai irin wannan ra'ayi na azuzuwan da kuma a kan ƙwayoyin da ba'a iya yin amfani da su ba , wanda ya kamata a hada shi a cikin tsarin gabatarwa ga manema labaru:
- An kafa kafafu a cikin zane - 310.
- "Bicycle" - 290.
- Back curling - 240.
- Matsayin a kan kangi ("bar") - 230.
- Gyarawa tare da kafafu kafa - 216.
- Gyarawa a kan fitarwa - 147.
- Saukewa tare da abin nadi - 145.
- Twists tare da makamai a shimfiɗa - 118.
- Gyara a cikin Ab Roller 101.
- Tsarin gargajiya - 100.
Yanzu da ka san ainihin alamomi na tasirin wasu ayyuka, zaka iya ƙirƙirar shirin motsa jiki don dan jarida wanda zai yi aiki.
Ɗaukakawa na aikace-aikace na jarida
A cikin tsari na azuzuwan, za ka iya haɗawa da waɗannan ƙananan gwaje-gwajen da ke da maki fiye da 200 kuma wannan zai riga ya isa ya sami kyakkyawan labaran. Yi la'akari da dokoki don aiwatar da su.
Bicycle (maki 248 ga jarida)
Matsayi na farawa: kwance a ƙasa, hannayensu a baya kai, gwiwoyi kadan danna, kafafu da aka tashe daga bene har zuwa tsawon kimanin 30 cm, an goge shi zuwa kasa. Ka ɗauki ƙafafunku kamar dai kuna yin motsi ne a keke. Yi 3 saiti na 1 minti kowane.
Komawa baya (maki 240 na tsokoki na gefe)
Matsayi na farawa: kwance a baya, hannayensu a kasa, kafafu a kan gwiwoyi da kuma tashe. Tsayar da tsokoki na manema labarai, kai tsaye gwiwoyi zuwa kirji, cire kayan kwalliya daga bene. Komawa zuwa wurin farawa. Yi 3 saiti na 10-15 repetitions.
Hanya da kafafu a cikin zane a kan ma'aunin kwance (maki 310 ga tsokaɗar daji)
Yi classic ɗaura a kan gungumen kwance kuma ku durƙusa gwiwoyi (kwana 90 digiri). Koma gwiwoyi har zuwa kirjinka kamar yadda ya kamata. Lokacin da wannan sauki, je zuwa "kusurwa" - tada kafafu madaidaiciya zuwa 90 digiri kusurwa. Yi 3 saiti na 10-15 repetitions.
Planck (230 maki ga latsa)
Rina a ƙasa a cikin ciki, tanƙwasa gefenku kuma je zuwa ma'anar kwance a kan yatsun hannu da yatsun kafa. Jiki ya kamata a yi madaidaiciya daga saman kai zuwa diddige kafafu. Riƙe a tsawon lokacin da zai yiwu. Maimaita sau 3.
Gyarawa tare da kafafu kafa (maki 216)
Jingina a baya a kan mat, dabino a bene, kafafu kafafu tare, ya tashi. Kada ka rabu da ƙananan baya daga ƙasa, ka ɗaga tayinka, ƙoƙarin taɓa kafafu. Shin 3 saiti na 10-15 sau.
Wadannan shirye-shiryen yau da kullum ga dan jarida zai ba ka damar zama mafi kyau kuma slimmer a cikin ɗan gajeren lokaci.
Ɗaukaka tasiri na aikace-aikace na kowace rana: