Wajen yin: duba iri, mu cika da bukatun

A mai tsananin sauti da taki da kuma bustle na ba rana, 'yan mutane tunani game da kiwon lafiya tabbatarwa. Kawai a lokacin da cutar zo da farawa zuwa fãɗi, to, akwai tunani na rashin salon da kuma oho rayu ta hanyar lokaci. Amma kullum jiki aiki - wannan ne key zuwa zama lafiya. Wajen yin support sautin na jiki, rage hadarin cututtukan zuciya da kuma taimaka wa gyara jiki siffar. Dangane da horo manufofin, darussan da ake kasu iri, wanda za a tattauna a wannan labarin.

Overview

Jiki (wasanni) darussan ne mai sa na farko motsi, wanda makasudin ne da ilimi da kuma ci gaba na jiki halaye. Su bayyanar dogara ne a kan wajen samo ƙungiyoyi da kuma ayyuka na mutum aiki, soja, iyali ayyukan: tsalle, amai, yanã tafiya da gaggãwa, iyo, tafiya.

Wasan motsa jiki ya shafi aiwatar da wani takamaiman mota mataki shafe wasu tsokoki bayan maimaita ta maimaitawa. Kowane motsa jiki za su iya samun dama embodiments. Saboda haka, ta hanyar canza wuri na ƙafa, da kuma hannãyen gripping interleave zurfin za a iya canza haramta motsa tsoka.

Don ci gaba ilimin motsa jiki na iya zama duka a gida da kuma a cikin hadin gwiwa tare da masana a fitness, wanda, bisa burin da mutum halaye na mutum, karba wasanni bada. Selection na bada yi a gida da kuma mafi co-ordinated tare da mai ilimi.

rarrabuwa

Bisa ga irin tsoka ƙanƙancewa jiki ayyuka ne da wadannan:

• Canzawa, a lokacin aiwatar da wannan jikin da sassansa, ba su motsa a sarari, wanda results a cikin wani Yanar gizo ƙanƙancewa na tsokoki. Wadannan darussan sun hada da tsiri, rike da sanda, kwana ga latsa. A amfani da su shi ne cewa su yi ba ya bukatar gaban wasanni kayan aiki.
• Dynamic bambanta daga gabanin jinsunan yawa motsi da cikakken mawadãta, kuma kawar da a sarari na dukan jiki da sassansa. Yana swings hannunwansa da ƙafafunsa, squats, yanã tafiya da gaggãwa, ya tura-rubucen, tafiya. Da suka ci gaba tsoka ƙarfi , da kuma inganta nauyi asara.

Wajen yin ƙarfi daga tsoka ƙanƙancewa ne zuwa kashi:

• Power, kamar tura-rubucen, dagawa nauyi, squats da lunges. Su burin - don kara tsoka ƙarfi. Tsoka tashin hankali a lokacin ikon aiki da iyaka, don haka gudun irin wannan ayyuka ne low.
• Aerobic ko cardio motsa jiki, dangane da karuwa a zuciya rate. Domin su aiwatar ya shafi manyan tsoka kungiyoyin (da baya, kafafu, kirji), wanda na bukatar a high makamashi kudin, don haka irin wannan horo ya dace da nauyi asara.
• Mikewa, a lokacin da tsokoki shakata kuma su shimfiɗa.

Yadda za a fara azuzuwan?

1. Jihar manufar horo. Wannan na iya zama da gabatarwa da kiwon lafiya, da ci gaban da jimiri, tsoka girma, inganta sassauci ko nauyi asara.
2. Don sanin da farko matakin na yanayin jiki, domin tsanani da load dogara a kan shi. Akwai musamman gwaje-gwaje da cewa taimakawa wajen gano yanayin jiki na mutum game da kaddarorin kamar jimiri, da sassauci, gudun, ƙarfi da kalmomin sirri.
3. Zama horo, a cikin abin da iri wasanni bada zai tambaya kamar yadda a baya Manuniya (layi na 1, 2), to, a can za a kusata a sharuddan da horo da kuma dace da horo manufofin.
4. Tsayar da kuma nazarin sakamakon wasa ayyukan. Alal misali, lura da sigogi na siffar da nauyi, da kuma bayan wani sa na bada domin inganta kiwon lafiya je ta musamman gwaje-gwaje da watan, wanda zai amsa tambaya na yadda za a Jihar kiwon lafiya ya inganta.

Darussan for Better Lafiya

A general, wani jiki aiki a hade tare da wani lafiya rage cin abinci, cikakken barci ne mai iko tushe da adana kiwon lafiya. A magani, physiotherapy (jiki far) da ake amfani da su hana kuma mu bi ailments. A hanya LFK akwai kutta hadaddun, wanda mataki ne da nufin kiyaye duk tsoka kungiyoyin.

Domin janar na cin gaba darussan ne lunges, tilts, ya jũya, rubucen da madauwari juyawa ga gidajen abinci. Complex yana farawa tare da rotational motsi a idon da kuma wuyan hannu gidajen abinci, sa'an nan load ne zuwa ga tsokoki na da kafafu da kuma makamai, sa'an nan a cikin sakamako na samar da jiki tsokoki. Juyawa na shugaban ya kara jini ya kwarara, sakamakon ingantattun sautin na juyayi tsarin.

Tafiya amfani tsokoki 2/3, shi stimulates gawawwakin alhakin tsoka ƙanƙancewa. A sakamakon haka, inganta aikin na juyayi tsarin, stimulates endocrine tsarin, kamar yadda farawa samar da hormones, eases nauyi a kan tsokoki. Har ila yau inganta aikin numfashi tsarin da kuma zuciya.

Horo ga Weight Loss

A hadaddun, kunsha na aerobic, ƙarfi da kuma sassauci bada, an dauki mafi kyau a yaki da wuce haddi nauyi. Za ka iya yi wasanni darussan a gida ga nauyi asara. Kasa misali ne motsa jiki. dole ne a jawabi zuwa 4 sau a mako don cimma sakamakon wannan shirin.

1. Running a wuri for 4 minti tare da wani high-dagawa da cinya. A wannan yanayin 20 seconds wajibi ne a yi wani motsa jiki da babban tsanani, sa'an nan for 10 seconds to yin hutu.
2. Canzawar squats tura-rubucen. A gida, in babu sandunansu squat kamata a shirya 2 polutoralitrovye filastik kwalabe da yashi. 15 squats, huta 10-20 seconds sa'an nan 10 da tura-rubucen. Akwai kawai uku maimaitawar tsakanin wanda sauran ba fiye da daya a minti.
3. Tsalle a kan cikas a kan tushen farko motsa jiki (20 seconds aiki, 10 seconds sauran).
4. Plank a kan magincirõri daya minti daya.
5. Side plank daya a minti kan kowane gefe.

Overview na motsa jiki don gina tsoka

Akwai asali bada, yin cewa kowane bodybuilder jiki iya kara tsoka taro. Wannan squat, benci latsa kuma deadlift. A lokacin da suka yi karatu amfani da nauyi, don haka hadaddun da take kokarin gina tsoka ya kamata a yi a cikin dakin motsa jiki, inda malami zai iya inshora da dan wasa.

Kowane darasi an yi sau uku a 8-12 reps.

• Nazarin kirji manema mashaya a kwance, kuma karkata benci. dilution hannu daga benci da dumbbells, dips.
• Darussan a kafada abin ɗamara: barbell benci manema tsaye barbell Rod kunkuntar riko Chin da kiwo dumbbells hannuwa alhãli kuwa a tsaye.
• Load na baya tsokoki: hyperextension, deadlifts, ja-rubucen.
• Danna: kafafu tashi a cikin vise a mashaya, karkatacciyar, lankwasawa da jiki a kan wani karkata benci.
• Kwatangwalo: lunges, kafa curls a cikin na'urar kwaikwayo, squats da kaya masu nauyi, benci kafafu, tashi a kan yatsun kafa alhãli kuwa a tsaye tare da wani barbell.

sassauci ci gaba

Idan ka ware daga motsa jiki da wasanni da mikewa bada, a kan lokaci qara hadarin rauni a wani irin jiki exertion. Ga wasu misalai na bada wajen samar da sassauci da tsokoki.

• Kafa da kafada nisa baya, makamai tashe mike a bisa kansa. Wajibi ne a cikin irin wannan matsayi tilted zuwa hagu farko jiki, sa'an nan zuwa dama. Hands saukar, to dauki wani numfashi, dagawa da su, kuma maimaita wannan aiki, jiki karkatar gaba zuwa layi daya da kasa.
• Saka ƙafãfunku kadan fadi fiye da your kafadu da m jiki saukar, yayin da kokarin taba kasa hannuwansu sa'an nan kuma magincirõri. Bayan wani lokaci da bata lokaci sannu a hankali dawo da asali matsayi. Sa'an nan maimaita wannan aiki ga kowace ƙafarsa.

Yara wasanni darussan: safe darussan

Create mai kyau yanayi da kuma cajin yaro tare da tabbatacce makamashi ga dukan rana taimaka safe motsa jiki. Interest da jariri don fara your rana tare da cajin - da wajibi na iyaye. Don wasa bada yara sun mai farin ciki, shi ne mafi alhẽri a matsayin iyali a karkashin gaisuwa music, a kullum su na yin sauki hadaddun.

Cajin yana farawa da wani minti daya yawo zuwa shafin. Biye da wata iska, exhale, tãyar da makamai sama da kai da kuma sannu a hankali runtse su da hannu. Yi squats 10 sau. tilts jiki gaba, baya, da bangarorin da tura-rubucen 35 sau. Yanzu kana bukatar ka kama ka numfashi 30 seconds da kuma fara Mahama, harbawa, tsalle a wuri. Kammala gymnastics minti Gudun a kusa da kuma jinkirin tafiya.

Amfanin wasanni horo

• nauyi daidaita.
• Ruri daga jini wurare dabam dabam, da samar da tsanani da tafiyar matakai na rayuwa.
• Development of m halayya: ƙarfin hali, kafiya, aiki da kuma juriyarsu.
• Inganta numfashi da kuma zuciya da jijiyoyin jini aiki.
• Tabbatarwa daga cikin murdede tsarin da gyara na curvatures na kashin baya.
• Development of sassauci na jijiyoyin, gidajen abinci.
• Instilling da'a.