Yatsun gastrocnemius na cikin rukuni na da wuya a jefa su, kamar yadda juyin halitta suke, suna da matukar wuya, kuma su ba da kaya da gaske zai "gajiya" caviar yana da wuyar gaske. Tun da muna magana ne game da juyin halitta, zamu kuma faɗi wasu kalmomi game da hanyar zamani ta amfani da tsokoki na gastrocnemius. Gaskiyar cewa suna da wuya a kanta shi ne tabbacin cewa abu ne na mutum don tafiya, kuma wannan zai zama mafi kyawun motsa jiki na tsokoki na gastrocnemius, idan duk irin sufuri ya daina zama gobe.
Wasanni ga calves
Don fahimtar yadda za a zabi ayyukan da zai dace don tsokoki na gastrocnemius, ya isa ya samo misali don kwaikwayo tsakanin 'yan wasa. Alal misali, 'yan wasan motsa jiki da rawa suna da kyakkyawan fata, sun wuce gasa. Abin da suke amfani dasu don yin famfo shine nauyin kansu, wanda dole ka sa a kan safa. Wannan lamari ne a gare ku.
Bugu da ƙari, caviar jogging, rollerblading, skis, skates suna daidai kayar - a general, don aiki a kan caviar, kana bukatar ka yi abin da, a gaskiya, shi ne "alhakin" waɗannan tsokoki game da jikin mutum.
Don haka, idan kun kasance cikin jinsin wajan matan da suke kunya don yin tufafin kaya kawai, amma kullun da ke nuna caviar, lokaci yayi don ku yi motsa jiki don ƙarfafa ƙwayoyin maraƙin.
Aiki
- Yi tsalle a kan igiya - tsalle sau 10 a ƙafafu biyu, sau 10 a gefen hagu da sau 10 a dama. Muna canza kafafu da tsalle har sai mun warke tsokoki.
- Gagawa a kan yatsun kafa - hannayensu a kan kugu, kafafu a kusurwa da nisa na kafadu. Muna hawa a kan safa sau 20. Lokacin dawawa, zamu cire cikin ciki da kuma ƙin tsokoki na ƙashin ƙugu.
- Hanya na gaba na hawan yana haɗuwa gaba ɗaya, yatsun kafa baya. Ba mu yada kafafunmu ba, muna yin sau 20.
- Wani zabin - socks tare, sheqa baya. Muna yin sauke sau 20. Idan kuna da wuya a daidaita, za ku iya riƙe zuwa kujera ɗaya tare da hannu daya.
- Muna yin dukkanin bambance-bambancen guda uku na tashi a cikin sauri, sau 10 a kowace kuma ba tare da tasha ba. Pulsating, alternating tsaye - muna samun horo na madauwari ga calves.
- Sun girgiza ƙafafuwansu, sun huta.
- Mun tsaya a kafa ɗaya, tanƙwara da sauran. Muna gudanar da hawan ƙafar kafa guda ɗaya, rike da hannu ta hannun hannu. Muna bin numfashi. Shook ya kafa kuma canza bar. Muna yin sau 20 a kowace kafa.
- Cretching calves - mu tsaya a cikin babban falle. Ƙafafun kafa na lankwasa, an mayar da baya baya. Ɗaya daga cikin hannu akan hip, ɗayan yana riƙe da goyon baya. Wannan shi ne tarkon archer. Mun gyara matsayi na 20 seconds. Ƙafafun kafa yana lankwasawa a kusurwar dama, gwiwa ba ya nunawa a ragu - wannan yana da hatsarin gaske kuma yana fama da rauni. Gashin kafar kafa ba shi da karfin zuciya, muna tsaye akan kafa, ba tare da yaduwa da sheqa ko yatsun kafa ba. Muna canza ƙafafu.
- Tsaya daga dutsen - zamu ɗora hannayenmu a kasa, ƙafafunmu madaidaici ne, ɗayanmu madaidaici ne, kawunmu suna kallo. Jikinmu daga gefen ya kamata ya zama kamar dutse, alamar tabarau ko dala. A wannan yanayin, ƙashin ƙugu ne mafi girman matsayi. A cikin wannan ƙuƙwalwa yana ɗaukar baya na cinya, baya kuma, ba shakka, caviar. Mun gyara matsayi na 20 seconds. Sa'an nan kuma mu tanƙwara a baya kuma mu tashi zuwa socks. Zaka kuma iya durƙusa gwiwoyinka a wannan matsayi, tada kafafunka a tsaye a tsaye.
Yaya za a yi horon wajibai?
Kamar yadda ya saba, sashe daya na gwaje-gwaje ga tsokoki gastrocnemius zai zama karami. Mun riga mun ce wannan wani bangare ne na jiki, don haka ko da kuna yin haka a kowace rana, ba za a canza tsokoki ba tare da farin ciki. Hanyar da za ta iya rinjayar qwai shine don karawa da ƙwayar wasu canje-canje na salon rayuwa .
- Tafiya kamar yadda ya yiwu - wannan ya faru ne cewa wannan motsa jiki don rage ƙwayar gastrocnemius an saka shi cikin ƙwaƙwalwar mu. Yi tafiya a kanku biyu a duk wani dama. Don yin wannan, zaka iya tashi a baya kuma ka je aiki idan ba a kafa ba, to, a kalla wucewa da yawa yana tsayar da kanka. Kada kayi amfani da sufuri a cikin lokacin ajiyar ku, idan ba cikin gaggawa ba.
- Don shiga cikin raye-raye - idan matsala na calves ya kawo karshen ƙarancinku, ya fi kyau a gare ku ku shiga cikin raye-raye na Latin Amurka. Yana samba, shayi, salsa, da dai sauransu. kawai tafiya a kan safa.