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Idan kun gaji da yin tsoffin abubuwan motsa jiki don ƙona kitse da haɓaka tsokoki, to ya kamata ku gwada yin atisayen igiya na yaƙi, motsa jiki mai ban al'ajabi wanda ake yi ta amfani da dogayen igiya masu nauyi.
Menene Ayyukan Rope na Yaki?
Aikin igiya na yaƙi babban horo ne na tazara (HIIT). Wannan aikin motsa jiki yana da ƙalubale wanda yana ƙara ƙarfin zuciyar ku kuma ya haɗa da aiki da dukkan tsokoki na jikin sama.
jerin fina-finan iyali na 2018
Wannan aikin motsa jiki kuma cikakke ne ga waɗanda suke son ƙona kitse da gina ƙwanƙolin jiki. Igiyoyin sun zo cikin tsayi da kauri daban-daban kuma ana iya ɗaure shi a hankali a kan sanda kuma ana iya yin sa a gida ko a dakin motsa jiki.
Aikin igiya na yaƙi yana aiki a kowane ɗayan hannu daban, don haka kawar da rashin daidaituwa tsakanin ƙarfi yayin sassakar tsokoki.
Menene Fa'idojin Motsa Roarfin Yaki?
Motsa jiki yana da kyau ga jikinku na sama kuma yana aiki a kan tsokoki na rashi, baya da glutes. Hakanan zaka iya aiki da ƙananan jikinka ta hanyar haɗa ƙungiyoyi kamar huhu, tsalle-tsalle da tsugunno waɗanda ke aiki a ƙafafunku kuma. Hakanan yana gina tsokoki a kafaɗunku, gwaiwa da ƙoshin baya. Ta wannan hanyar zaku iya nufatar jikin ku na sama da na ƙasa a tafi ɗaya.
Nazarin 2015 da aka buga a cikin Jaridar andarfi da Bincike na Bincike ya gano cewa motsawar igiyar yaƙi yana da tasiri wajen shiga cikin abubuwan da ke waje da ƙwanƙolin kafa ta hanyar yankin lumbar na kashin baya.
Ta yaya Roaunar Battlearfafa Yakin Ya ƙone Fat?
Motsa jiki yana da sauri da ƙarfi wanda zai taimaka ƙona tsakanin adadin kuzari 300 zuwa 350 a cikin rabin awa. Ba wai kawai kuna ƙona adadin kuzari ba amma har ila yau ana haɓaka ƙarfin ku har zuwa awanni 36 bayan kun gama aikin motsa jiki. Wannan yana nufin cewa zaku ƙona kitse yayin bacci da aiki gobe.
Ga yadda ake farawa tare da waɗannan bambancin ayyukan igiyar yaƙi.
1. Sauyin Wave
Canjin raƙuman ruwa ɗayan ɗayan shahararrun atisayen igiyar yaƙi ne. Ana yin daidaitaccen motsi ta amfani da hannaye wanda babbar hanya ce don mai da hankali akan biceps ɗin ku.
Yadda za a yi: Tsaya tsayi tare da kafada da kafafu baya. Riƙe ƙarshen igiya a kowane hannu kuma lanƙwasa gwiwoyinku kaɗan kuma kusantar da kafadu baya. Sannan bulala wani hannu sama wanda ke haifar da motsi kamar kuma yayin da kake kawo igiyar a ƙasa, ku doke ɗayan hannun zuwa sama.
2. Armarfin Armarfin Armwayar hannu guda
Wannan motsa jiki na motsa jiki yana motsa zuciyar ku, musamman zurfin, tallafawa tsokoki na abdominis mai jujjuyawa wanda aka fi sani da tsokoki na ciki mai juzu'i.
maganin gida ga kurajen fuska
Yadda za a yi: Kasance a cikin matsayi na allon yayin daidaitawa a hannu daya kuma yi igiyar kai tsaye tare da igiyar yaƙi tare da ɗayan hannunka. Juya kuma canza zuwa ɗaya hannun. Hannunka ya kamata ya ɗaga sama amma igiyar na iya taɓa ƙasa.
3. Igiyar Yakin Macijin Igiya
Wannan aikin motsa jiki yana ƙarfafa tsokoki na baya, makamai da tsokoki na ciki.
Yadda za a yi: Tsaya tare da ƙafafunku kuma gwiwoyinku rabin squat. Saka hannayenka waje biyu ka riƙe igiyar a gabanka. Kaɗa hannayenka waje da baya cikin hanzari don ƙirƙirar igiyar gefe don igiyoyi suyi rikici - ƙetare juna.
4. Igiya
Motsa jiki na igiyar igiyar ya sa kafadu, makamai, baya da tsokoki na hanji.
karfafa quotes ga mata
Yadda za a yi: Tsaya tare da ƙafafunku kuma riƙe ƙarshen igiya a kowane hannu. Bulala hannayenka biyu sama da kafadunku a cikin jaka yayin da kuke miƙa gwiwoyinku kuma kuna tashi a ƙafafunku. Daga wannan matsayin, dole ne ku kawo igiya zuwa ƙasa tare da cikakken ƙarfi kuma maimaita aikin.
5. Kewayen Igiya
Kewayen igiyar yaƙi babbar hanya ce don mai da hankali a kan kafaɗunku domin yana taimakawa wajen ƙarfafa tsokoki.
Yadda za a yi: Fara a cikin matsayin squat. Riƙe igiyar da hannuwanku duka kuma yi da'ira ɗaya tare da ƙarshen igiyar. Da farko, fara da motsawa agogo daga nan zuwa rabin agogon rabin lokaci.
6. Yakin igiya na Yaki
Filayen igiyar yaƙi wani bambancin ne wanda zaku iya gwadawa don bayanku duka. Motsa jiki ne mai wahala wanda zai karfafa maka jijiyoyin baya.
Yadda za a yi: Tsugunnawa kasa kuyi bulala kowane karshen igiyar tare kamar kuna kada hannayen ku kamar fukafukai. Yakamata gwiwar hannu ya dan sunkuya kaɗan.
7. Rashawan Twists
Wannan aikin motsa jiki zai kalubalanci tsokokin ab don daidaita yayin da kuke amfani da kafadu da hannayen ku don girgiza igiya. Wannan yana aiki sosai ga tsokoki na ciki, kafadu da hannaye.
Yadda za a yi: Zauna ƙasa da ƙafafu kaɗan lanƙwasa kuma kama da ƙarshen igiyar sosai zuwa ƙashin damarka na dama. Kaɗan, jingina don haka zuciyarka ta shiga kuma gangar jikinka ta kasance madaidaiciya. Aga hannuwanku biyu sama kuma kunna igiyoyi a gefen dama sannan kuma kunna zuwa gefen hagu.
yadda ake rage kurajen fuska a dabi'ance
Raba wannan labarin!
