Sannu abokaina, wannan tony ne.

Yau bari muyi magana game da kayan aikin motsa jiki na waje.

Tare da saurin ci gaban rayuwar birni, muna ƙara fuskantar matsin lamba daga dangi, karatu, aiki da sauransu.

Don haka yawanci muna mantawa don kiyaye jikinmu cikin yanayin lafiya, wannan abu ne mai ban tsoro. A china, akwai wata tsohuwar magana cewa:Jiki shine babban birnin juyin juya hali , wanda ke nuna mahimmancin dacewa.

Ba wai kawai dacewa ba zai iya kawo muku jiki mai ƙarfi da lafiya amma kuma yana ba ku fahimtar cewa zaku iya yin duk abin da kuke so.

Bari in gabatar muku da wasu kayan aikin motsa jiki na waje.

1.A kwance mashaya

Mafi yawan motsa jiki akan sandar kwance shine ja-up.Ana iya cewa cirewa shine ainihin gwajin ƙarfin motsa jiki.Kar a yi

dubi waɗannan manyan mutanen da za su iya samun hannun mai kyau a cikin dakin motsa jiki.Wataƙila ba za su iya yin ja da baya ba, balle ma.Bari muyi magana game da matakin allah

motsi kamar ƙarfin hannu biyu, tafiya ta iska, ciki a kusa da mashaya, kugu a kusa da mashaya, da jan hannu ɗaya.Nace

yin wasu motsi a kwance, zaku iya motsa jikin ku yadda ya kamata, ciki, kafadu, hannaye da sauran ƙungiyoyin tsoka.

Motsin da kuke yi akan sandar kwance sun fi dacewa a rayuwa, kamar goyan bayan hannu biyu da guda ɗaya,

misali, ana iya amfani da shi Hawan kugu da sassaucin ciki, da dai sauransu.

2.Daidaitaccen sanduna

Baya ga daidaitattun sanduna masu kama da juna waɗanda za a iya gani a makarantu ko manyan wuraren motsa jiki na waje, a cikin al'umma, la'akari da abubuwan aminci da wurin, an samar da ƙarin sanduna masu kama da juna biyu.Motsin sanduna masu kama da juna iri ɗaya ne da na sandunan kwance.Akwai motsa jiki masu wadata da yawa.Mafi yawan motsa jiki na yau da kullum shine jujjuya hannu da tsawo.Daidaitaccen jujjuyawar hannu da tsawo galibi yana motsa triceps da tsokoki na deltoid, yayin da jujjuyawar hannu da tsawaita su ne aka fi so na manyan pectoralis.Bugu da kari, goyan bayan mashaya sau biyu, mirgina mai ninki biyu, juzu'i mai tsaga-tsaga, da lallausan sanda na Rasha duk shahararrun motsi ne, amma dole ne ku yi abin da za ku iya.

3.Waist karkatarwa inji

Injin karkatar da kugu kusan daidaitattun kayan aiki ne a wuraren motsa jiki na al'umma.Mafi na kowa shine na'ura mai jujjuya kugu mai nau'in zobe uku.Wannan kayan aiki da alama tsoho ne kawai don kwance tsokoki da ƙasusuwa.Kuma kwatangwalo, yana haɓaka ƙarfi da sassauci na tsokoki na kugu, hanyar amfani yana da sauƙi mai sauƙi, juriya da aka haifar ta hanyar gyara jiki na sama tare da hannaye biyu, don haka ƙananan ƙafar ƙafa suna juyawa hagu da dama.Lokacin juya kugu, jiki na sama ya kamata ya zama madaidaiciya, ƙananan ciki ya kamata ya zama mai matsi kamar yadda zai yiwu, kuma kafafu ya kasance a tsaye ko dan kadan.

4.Mai tafiya da iska

Hakanan a matsayin kayan aiki masu mahimmanci don wuraren motsa jiki na waje, injinan tafiya shima ba makawa ne.Wanda aka fi amfani da shi a wuraren zama akwai injunan tafiya mai hawa biyu da injunan tafiya mai hawa uku.A mafi yawan lokuta, tsofaffi da yara ƙanana suna amfani da ƙari.A zahiri, na fahimta sosai Bayan aikinta, za ku ga cewa injin tafiya a zahiri zaɓi ne mai kyau don horo na asali kamar rataye katako, ɗaga hip da tsotsan ciki, da gudu na dutse.

5.Tsanin Haƙarƙari

Fim ɗin haƙarƙari gabaɗaya yana da kafaɗa ɗaya da kafaɗa biyu.Hakazalika da sanduna marasa daidaituwa, kayan aiki ne mai mahimmanci wanda zai iya inganta ƙarfin kugu da ciki, ikon rataye na manyan gaɓɓai, kuma yana iya motsa jiki da sassaucin ƙafafu da na sama. Har yanzu akwai da yawa. motsa jiki na motsa jiki don mashin haƙarƙari, kamar hawa da hannu, rataye zaman-kwana, danna kafa, rataye kicks, rataye ƙafafu, tsugunan haƙarƙari, da sauransu. Gabaɗaya ya dace da matasa su yi amfani da su.

6.Babban tsani

Abokan da suka shiga cikin Spartan Warriors su sani cewa akwai wani matakin da ake kira Tarzan, wato yin amfani da ikon motsa jiki da makamai don wucewa ta hanyar cikas, kuma kayan aikin tsani na waje shine ainihin ka'idar da Tarzan ke amfani da shi.Da's Orang Taishan yana da ginshiƙai masu kauri da faɗin tazarar ginshiƙi, yana sa ya fi wahalar ƙalubale, yayin da tsani kayan aikin motsa jiki ne mai ƙarancin wahala.

Bugu da ƙari, yin rataye gaba na "Tarzan na Babban biri", ta yin amfani da tsani, za ku iya yin tsalle-tsalle, rataye hip lifts, rataye ciwon ciki da sauran motsi kamar sandar kwance, wanda ke da kyau sosai ga motsa jiki. na hannuwa, kafadu, kugu da ciki da sauran karfi.Tasiri.

7.Taichi Spinner

Tai Chi spinner kuma nau'in kayan aikin motsa jiki ne na gama gari a cikin al'umma.Gabaɗaya, babban dabaran matsayi biyu ne, wanda a zahiri motar Tai Chi ce tare da hannu.Babban mai gudu zai iya haɓaka ƙarfi da haɓakar tsokoki na kafada na kafada, inganta sassauci da sassauci na haɗin gwiwa, kuma ya dace da mutanen da ke da kafadu, wanda ke da amfani ga gyaran kafada.A lokacin amfani, rike da rike da dabaran da hannu biyu da kuma juya shi a kusa da agogo ko counterclockwise a lokaci guda ba zai iya kawai motsa jiki ikon tunani amma kuma inganta sassauci na hannaye da ƙafa, wanda ke matukar son da tsofaffi.

8.Tausa da baya

A wasu wuraren motsa jiki na waje, ya kamata ku ga wani lokaci wannan mai tausa baya tsaye.Ba kayan aikin motsa jiki ba ne kamar yadda na'urar jiyya ce ta jiki, wacce aka fi amfani da ita don rage gajiyar kugu da baya.Lokacin amfani da tausa baya, kugu yakamata ya kasance kusa da ginshiƙin tausa, riƙe hannun hannu da hannaye biyu, ja ginshiƙin tausa sama da ƙasa ko matsar da jiki hagu da ri.ght.

9.Babban shimfidar hannu

Akwai kuma wata na'ura mai hannaye biyu a kowane gefe da sarka ko igiya mai haɗawa da za a iya ja hagu da dama.Ana kiran shi tarakta na hannu na babba ko firam ɗin ma'auni mai tsayi biyu.Yafi amfani da ƙarfinsa don yaƙi don inganta motsin kafadu.Ga masu aikin motsa jiki na gabaɗaya, galibi yana motsa tsokoki na kafada, wuyan hannu, hannu da sauran sassa, yana haɓaka sassaucin tsokoki da ligaments a kusa da haɗin gwiwa na kafada, kuma yana da sakamako mai kyau na farfadowa akan raunin haɗin gwiwa na kafada da tsofaffin raunuka, wanda ya dace da shi. marasa lafiya da tsofaffi abokan aiki..Amma kuma kuna iya ƙalubalantar dabaru masu wahala, irin su miƙe-ƙaƙen ƙafar ƙafa ko rataye ta hanyar sarrafa ma'aunin ku a bangarorin biyu.

10.Injin Elliptical

Babban fasalin injin elliptical shine cewa babu wani abin da aka mayar da hankali ga haɗin gwiwa gwiwa lokacin da jikin ɗan adam ke amfani da shi don motsa jiki.Yin amfani da aikin motsa jiki na elliptical ba zai iya hana kawai, ragewa da kuma kawar da spondylosis na mahaifa ba, kafada daskararre da ciwon baya na sama, amma kuma kauce wa tasirin tasirin da aka haifar a lokacin gudu, mafi kyawun kare haɗin gwiwa, don haka yana da mafi kyawun tsaro.Na'urar elliptical na iya motsa jiki da kuma motsa ka'idodin jijiyar sciatic, haɓaka juriya da ƙarfin tsokoki na kugu, da kuma motsa ƙwanƙwasa, cinya, kugu na gefe da ƙananan ciki don cimma tasirin sassakawar jiki.

Abokina don rayuwa cikin koshin lafiya da farin ciki, kar ka manta da yin aiki ko da kun kasance cikin aiki. wajen yin wani abu mai mahimmanci, domin babu abin da ya shafi lafiyar ku.

Waɗannan wani ɓangare ne na samfuranmu, idan kuna buƙatar ƙarin bayani, da fatan za a aiko mana da sako da bincike.

Jiran albishir ɗin ku!