Ayyuka mafi kyau guda 18 don Yourara tsayin ku

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Girma mai tsayi bayan shekarun al'ada na 18 ya kusa zama ba zai yiwu ba. Koyaya, hakan baya nufin cewa bazai yuwu ba! Yourarin ku da kuma yadda kuke girma ya rinjayi abubuwa da yawa kamar su muhalli, hormones, genes, da abinci mai gina jiki. Amma, bai bayyana cewa babu wata hanyar da zata taimaka muku girma ba.

Motsa jiki shine farkon matakin da zai taimaka muku wajen samun ƙarin tsawo. Don haɓaka tsayinka kana buƙatar shimfiɗa kashin bayanka, wuyanka da ƙafafun kafa kuma ana iya samun sauƙin ta hanyar sauƙin motsa jiki ^[1] .

Anan akwai wasu darasi mafi inganci waɗanda zasu taimaka muku ƙara girman ku ^[biyu] .

Motsa jiki Domin Yourara Tsayin ku

1. Rataya

Amfani da hannayenka azaman tallafi, rataya jikinka ƙasa. Wannan yana taimakawa wajen shimfida tsokoki, don haka haɓakawa don haɓaka tsayin ku ^[biyu] .

Yadda ake

• Rataya a sandar ta amfani da hannuwanku.
• Rike hannunka da kashin baya madaidaiciya.
• Kasance cikin matsayin na sakan 30.
• Maimaita haka aƙalla sau uku a rana.

2. Yin tsere

Ofayan mahimmancin motsa jiki don ƙara tsayin ka, taimakon tsere don tsawan ƙafafunka. Zai fi dacewa idan aka gama kai tsaye bayan fara balaga, amma ana iya aiwatar dashi a kowane matsayi a rayuwarka ^[3] .

3. Tsallakawa

Dukkanin nishaɗi da fa'ida, tsallakewa yana taimakawa haɓaka ƙimar ku saboda ya ƙunshi tsalle. Yin tsalle yayin tsallake igiya yana ƙarfafa ƙafafunku kuma yana sa su ƙara tsayi a ƙarshe yana taimaka muku ku zama tsayi ^[biyu] .

ambato a kan sabuwar shekara

Lura : Yayin tsalle da tsallakewa, ka tabbata cewa ƙafafunka duka biyu sun bar ƙasa a kan ƙasa a lokaci guda.

4. Tsayayyar lankwasa

Yin wannan aikin yana taimakawa wajen sanya tsokoki a yankin maraƙin ku. Iyakokin tsaye, kamar yadda sunan ya nuna, faɗaɗa tsokoki a cikin shugabanci na tsaye - don haka ya sa ku zama tsayi.

Yadda ake

• Tsaya ka kiyaye ƙafafun ka ɗan bambanta da juna.
• Sunkuya ka yi kokarin taɓa bene.
• Kada ku durƙusa gwiwoyinku.
• Maimaita shi don 7-8 sau.

5. Kafan yatsu

Wannan aikin yana da sauƙin aiwatarwa. Lokacin da kuka yi amfani da karfi a yatsunku kuma kuka ɗaga sama, tsokoki a hannuwanku, da ƙafafunku, za su yi tsawo ^[4] .

Yadda ake

• Tsaya a kan yatsun kafa tare da bayanka madaidaiciya.
• Rage tsokoki a ƙafafunku yayin miƙa sama.
• Lokaci guda, sanya hannayenka sama sama suna ƙoƙarin kaiwa zuwa rufin.
• Maimaita shi gwargwadon sha'awarka.

6. Kafa kafa

Ayan hanyoyi mafi sauki don ƙara tsayi shine ta ɗaga ƙafafunku. Lokacin yin ƙafafun kafa sama, ƙafafunku suna wucewa ta hanyar miƙawa na miƙawa - yana haifar da ƙaruwa a tsawo.

Yadda ake

• Kwanta da fuskarka da tafin hannunka ƙasa.
• Sanya tafin hannunka a gefen kirjinka.
• Raaga ƙafafunku biyu yadda ya kamata, yayin kiyaye ƙafafunku madaidaiciya kuma tare.
• Tallafa bayanka da hannuwanka, idan an buƙata.
• Maimaita iri ɗaya na kusan minti 10 tare da kowane maimaitawa wanda zai ɗauki tsawan 60.

7. Madadin bugun kafa

Irƙira daga 'Tae Kwon Do', wani salon fasahar yaƙin Koriya, madafan ƙafa zai taimaka wajan tsoka ƙafafunku ^[biyu] .

Yadda ake

na halitta gashi jiyya ga gashi girma

• Tsaya kai tsaye kan tabarma.
• Miqe jikinka gwargwadon yadda kake miqewa da kafar dama.
• Hannunka kusa da kirjinka kuma ka rike dunkulallen hannu.
• Fara fara harbawa sama tsawon dakika 30 sannan ka maimaita wannan aikin da kafar hagu.

8. Tsalle tsugunne

Yin wannan aikin yana taimakawa yanayin tsokoki da haɗin gwiwa na ƙananan jiki, wanda hakan, zai taimaka inganta ƙwanku ^[5] .

Yadda ake

• Fara tare da matsayin tsayawa na al'ada.
• Rage kanka cikin tsugune ta hanyar rage kwankwaso baya da ƙasa, yayin lankwasa gwiwoyinku.
• Yourselfarfafa kanku da ƙafafunku yayin da kuka fito daga wurin tsugunno yayin tsalle.

9. Mermaid shimfidawa

Wannan aikin ya hada da shimfida matsakaiciyar kwakwalwarka (kungiyoyin tsoka da yawa wadanda ke gudana tsakanin hakarkarinsu) da kuma tsokar kafada. Matsayi yana buƙatar ka kiyaye jikinka madaidaiciya kuma ya haɗa da kafada, inda miƙewar tsokoki zai taimake ka ka yi tsayi.

Yadda ake

• Zauna tare da gwiwoyinka a ƙasa a gefen hagu.
• Riƙe ƙwan sawunku da hannun hagu.
• Aga hannunka na dama, miƙa ka isa kan kanka.
• Ji dadi mai kyau tare da gefen dama na jikinka.
• Riƙe na 20 zuwa 30 seconds.
• Maimaita a ɗaya gefen kuma.

10. Katako na gefe

Wannan aikin yana taimakawa wajen shimfida tsokoki na kafa, kamar yawancin sauran motsa jiki masu tasiri don haɓaka tsayinku. Hakanan yana taimakawa wajen sanya ƙafafunku ƙarfi da sirara ^[biyu] .

nasihu don girma gashi magunguna na gida

Yadda ake

• Kwanciya tare da gefenka, ajiye kafadu a ƙasan wuyanka.
• Miƙa ƙafafunka ka ɗora hannunka na hagu a ƙugu na hagu.
• Ka goyi bayanka yayin ɗaga ƙugu daga ƙasa kuma ka kai matakin hannun damanka.
• Sanya jikinka ya zama abin ɗamara zuwa ƙasa.
• Kasance cikin matsayin na dakika 30.

Darasi don Jikinku na Sama

11. Sauyin kwanya

Wannan aikin yana taimakawa kara lankwasawar kashin baya da na baya, hakan zai haifar da kara tsayinku ^[biyu] .

Yadda ake

• Kwanciya a kan tabarma tare da kafaɗunka kafadu a ƙasa.
• Rike hannayenka a shimfida tare da tafin hannunka sama.
• Lanƙwasa gwiwoyinku kuma kusantar da ƙafafunku kusa da gindi.
• Koma bayanka, don haka an daga ƙashin ƙugu.
• Sanya gindi ku bar kafafu da kafaɗu su goyi bayan nauyinku.
• Riƙe matsayi na aƙalla sakan 30 kuma maimaita.

12. Mikewa gefe

Tsayawa da miƙewa a cikin wannan matsayin yana taimaka wa tsokoki su yi girma kuma su yi tsayi. Stretchaddamarwar gefen yana shimfiɗawa kuma yana ƙarfafa tsokoki. Wannan aikin motsa jiki yana taimakawa wajen shimfiɗa tsokoki daga baya zuwa kafaɗunku ^[6] .

Yadda ake

• Tsaya madaidaiciya kuma kiyaye ƙafafunku tare.
• Rungume hannayenka waje guda, kana miqewa a kanka.
• Lanƙwasa jikinka na sama zuwa dama.
• Riƙe shimfiɗa na dakika 20 kuma dawo kan matsayin farawa.
• Maimaita shimfiɗa sau biyu kuma canza gefe.

13. lunananan baka baka

Wannan aikin yana buƙatar ku rusuna baya da jikin ku na sama, wanda shine mafi madaidaiciyar hanyar ƙara tsayin ku. Mika jiki na sama yana da wahala, amma yin ƙananan hanzari na iya taimakawa wajen motsa tsokoki.

Yadda ake

• Kulle tafin hannu da yatsunku.
• Miƙe hannunka zuwa gaban ƙafarka ta dama.
• Lanƙwasa ƙafarka ta dama ka shimfiɗa ƙafarka ta hagu.
• Mikewa gwargwadon yadda za ku iya kuma tsaya a cikin madafan tsaye na dakika 30.

14.Gaban kashin baya

Ta hanyar mayar da hankali kan bayanku, hamst, da abdominals, ƙwanƙwasa ƙwanƙwasa na gaba yana ba da gudummawa don haka ya haɓaka waɗannan sassan jikinku, yana taimaka muku girma ^[biyu] .

Yadda ake

• Tashi zaune tsayi tare da sanya kafafunku madaidaici.
• Yada ƙafafun kaɗan ka zauna tsayi kamar yadda zaka iya daga asalin kashin ka.
• Miƙa hannunka ka isa ta dunduniyarka, ka sa ƙwayoyin ƙafarka.
• Matsayi ta irin wannan hanyar da bayanku ya samar da C, yana mai da hankali akan ƙananan cikinku.

15. Glutes da gada gada

Yin wannan aikin yana taimakawa wajen inganta sassaucin ku da kuma ƙara tsayin ku. Ta hanyar mikewa da jujjuyawar kwankwaso, kashin bayan ka ya kara tsawo, tare da cinyar cinyar ka.

Yadda ake

• Kwanciya a bayan ka ka mika hannuwan ka kasa dan kamarka.
• Iftaga gwiwoyinku da kwatangwalo a layi ɗaya zuwa bene.
• Kammala ta hanyar ɗaga gangar jikinku daga ƙugu, miƙe baya.

16. Yin iyo a ƙasa

Hakanan ana kiransa horar da bushewar ƙasa, ana yin iyo a ƙasa da nufin ƙara tsayinku da haɓaka sassaucin ƙwayoyin jiki.

Sattu yana da kyau ga lafiya

Yadda ake

• Kwanciya kan shimfidar shimfida kuma daga ƙafafunka sama, ɗaya bayan ɗaya.
• Miƙa hannayenka zuwa gaba ka kwaikwayi matsayinka zuwa na iyo.
• Yi shi don minti 10-15.

17. Side lankwasa

Wannan aikin yana mai da hankali kan shimfida tsokokin ku. Tare da wannan, yana taimaka ƙarfafa ƙarfin bangon gefenku, yana ƙarfafa mahimmin kuma yana inganta matsayinku duk mai ba da gudummawa don haɓaka ƙwanku ^[biyu] .

Yadda ake

• Tsaya a tsaye ƙafafunku kwance a ƙasa.
• Lanƙwasa jikinka gefe da ƙafa har zuwa inda zaka iya.
• Riƙe matsayi na 30 seconds.
• Maimaita shi tare da sauran gefen jiki.

Motsa jiki don Bodyasan jikinku

18. Tsalle tsalle guda

Haɗuwa da nishaɗi da motsa jiki, yin ƙafa guda yana da mahimmanci akan inganta ƙarfin ƙananan jikinku, don haka taimakawa ƙara girman ku ^[7] .

Yadda ake

• Matsayi hannayenka a tsaye suna nunawa zuwa rufi.
• Hop a kafar hagu sau goma.
• Hop a kafarka ta dama sau goma.
• Maimaita.

1. [1]Zuwa, H. T. S. G. H. (2016). Yadda za a Takaita Hormone na Ci Gaban Halitta. Tauraruwa
2. [biyu]Decathalaon. (nd). 30 KYAUTATA KYAUTATA KARATU don kara tsawo [Blog post]. An dawo daga, https://sportsadvice.decathlon.in/advice-alias/30-best-exercises-increase-height-tp_14731
3. [3]Hermanussen, M., & Scheffler, C. (2019). Tsayin jiki azaman siginar jama'a. Takardu kan Antropology, 28 (1), 47-60.
4. [4]Milgrom, C., Finestone, A., Levi, Y., Simkin, A., Ekenman, I., Mendelson, S., ... & Burr, D. (2000). Shin motsa jiki masu tasiri suna haifar da damuwa na tibial fiye da gudu?. Jaridar Burtaniya ta likitancin wasanni, 34 (3), 195-199.
5. [5]Carvalho, A., Mourão, P., & Abade, E. (2014). Tasirin ƙarfin horo haɗe tare da takamaiman aikin plyometric akan ƙirar jiki, tsalle tsalle a tsaye da ƙarancin ƙarfin ƙafafun kafa a cikin manyan playersan wasan ƙwallon ƙafa na maza: nazarin harka. Jaridar 'yan adam masu motsi, 41 (1), 125-132.
6. [6]Bobbert, M. F., & Van, A. S. (1994). Hanyoyin ƙarfafa tsoka akan tsalle tsalle a tsaye: nazarin kwaikwaiyo. Magunguna da kimiyya a cikin wasanni da motsa jiki, 26 (8), 1012-1020.
7. [7]González-Ravé, J. M., Machado, L., Navarro-Valdivielso, F., & Vilas-Boas, J. P. (2009). Mummunan tasirin motsa jiki masu nauyi, atisaye mai faɗawa, da ɗaukar nauyi tare da miƙa atisaye akan tsalle-tsalle da yin tsalle tsere. Jaridar Researcharfi da Bincike, 23 (2), 472-479.