Ɗaya daga cikin hanyoyin da suka fi dacewa don ƙarfafa lafiyarka shine hadaddun gymnastics. Yana da banbanci kuma ya bambanta da wasu a cikin cewa yana tilasta ka ka shawo kan tsokoki, amma kada ka shimfiɗa su, ka magance juriya. Gymnastics masu kyau na mutane masu aiki - bayan duk, hotunan yana buƙatar kawai 30-90 seconds, amma tare da shiri - 5-10 minti a rana. Shin da yawa? .. Abin ban mamaki, sakamakon ya kasance mafi kyau fiye da yadda za a yi amfani da shi na tsawon lokaci.
Ka'idodin wasan motsa jiki na wasan kwaikwayo don ƙuƙwalwa, wuyansa, ɗakuna
Yana da muhimmanci mu bi irin waɗannan ka'idodin, don haka darussan suna da tasiri sosai akan ku:
- matsakaicin ƙarfin lantarki lokacin kisa;
- numfashi mai tsabta, numfashi na numfashi, rhythmic;
- motsa jiki ba fiye da 6 seconds ba;
- Dakatarwa tsakanin hanyoyin - 30-60 seconds;
- ƙarfin lantarki da kuma ƙarfin lantarki suna da santsi, ba mai kaifi ba;
- Dogaro ya kamata ya zama iyakar, ba tare da yiwuwar motsi ba.
Ayyuka na da tasiri ne kawai idan kunyi su sosai a kowace rana. A farkon watanni, za ku iya hade ayyukan 9-12, sannan 3-6 maye gurbin da sababbin. Ko da bayan wani lokaci, ba za ka iya yin fiye da 20-24 wasanni ta motsa jiki ba.
Gymnastics Isometric: Ayyuka
Dole ne a yi wasan motsa jiki na wasan kwaikwayo a cikin safiya, a cikin ruhaniya mai kyau, ba tare da an cika ba. Don shigar da yanayin, a yi amfani dashi don numfashi a rhythm: 6 seconds inhale - 6 seconds exhale. Sun shiga cikin rudani - sun yi aikin - sun huta. Sabili da haka dukan aikin. Kwanan 'yan kwanakin farko, kawai ne kawai ya nuna 4-6.
Bayan aji, an bada shawarar yin shayi mai ban sha'awa - zafi na farko, to, sanyi.
- Ɗauke hannunka, tanƙwara yatsanka na cin hanci zuwa teburin, kuma, yayin da kake motsawa, a hankali danna ƙasa a kan goyon bayan, kamar dai idan kana so ka danna shi zuwa ƙasa. Latsa 6 seconds, to, ku kwantar da hankali, 30 seconds huta kuma maimaita motsa jiki.
- Yi hannayen hannu, yatsunsu su shiga cikin yatsanka, danna su zuwa gefen teburin tare da kullun. Latsa a kan tebur kamar yadda kake motsawa daga kanka, ƙidaya hankali zuwa 6, sa'annan ka kwashe 30 seconds kuma duk gaba ɗaya.
- Ka sanya hannunka ƙarƙashin takalmin baya kuma danna sama tare da gefe hannunka, kamar kana son cire shi. Har ila yau, 6 seconds na kokarin da 30 hutawa, to, na biyu m.
- Zauna a teburin, ka kafa kafarka a kafa. Tare da gwiwoyinku, danna ƙasa a kan saman saman tare da duk ƙarfinku. Har ila yau, 6 seconds na kokarin da 30 hutawa, sa'an nan kuma sake domin kafa na biyu da kuma na biyu hanya biyu.
Babban amfani da waɗannan darussan shine cewa ana iya yin aiki a ofishin, kuma babu wanda zai fahimci cewa kana da horo . Duk da haka, yana da kyau a yi a gida domin ya iya shawa.