Ƙararraki bazai da amfani ba kawai a gare ku, amma har yanzu ba a haife shi ba. Mun gode wa ƙungiyoyi, yaron da ke cikin rawar jiki, amma tare da motsa jiki da motsa jiki yana motsa jini, yana ƙarfafa tsokoki, ya hana nauyin haɗari, wanda a cikin haɓaka yana inganta tsarin haihuwa.
Amma kafin ka fara wani motsa jiki ko motsa jiki, tabbas ka ziyarci likitanka wanda ke kula da ciki da kuma tuntubar shi. Idan ciki ya zama al'ada kuma likita zai ba ka damar yin wasu gwaje-gwajen, yi la'akari da shi, gwada ɗayan mutane sannan sai ka ci gaba da gabatarwa. Idan daga motsa jiki ka ji gajiya ko rashin tausayi, to ka rage girman motsa jiki, a cikin yanayinka kana bukatar taka tsantsan. Ziyarci likita kuma ya tattara karin kayan aiki mai sauƙi a gare ku wanda zai kawo muku farin ciki.
Dokokin motsa jiki don shiri don haihuwa
- Yayin da ake ciki, duk wani motsi na jiki an yi shi a hankali.
- A lokacin motsa jiki, kada ku ƙetare kaya, wannan zai haifar da lalacewa ga ɗakunan shakatawa.
- Yi shi na minti 40, idan zai yiwu, idan ba, sai akalla minti 15.
- An lura cewa mafi yawan aikin jiki yana kiyayewa a cikin lokuta daga 10-12 days kuma daga 18-19 pm.
- Kafin ka fara yin darussan, dumi (ɗauki shi don minti 5-10, yin hoton aikin, da kuma karin motsa jiki na 5). Bayan 'yan kwanaki, ana iya kara motsa jiki zuwa minti 15.
- Duk wani motsa jiki na farawa tare da yin gwagwarmaya, kuma ya ƙare da shakatawa-motsa jiki.
- Kuna buƙatar ku ci sa'a daya kafin a fara karatun, to jiki ba zai ƙona kitsen da calories ba don yaro.
- A lokacin lokuta, koyaushe sha ruwa sosai, to, jiki bazai rasa duk wani ruwa ba.
- Yayinda kake yin gwaje-gwajen, ƙidayawa, don haka za a kiyaye numfashi na dama.
- Kar ka riƙe numfashinka yayin yin aikin.
- Ana bada shawarar yin motsa jiki a kan matsa na musamman na wasan motsa jiki.
Bari mu fara
Zaka iya amfani dashi a matsayin cikakkiyar nau'i na horo don horo don haihuwa, da kuma aikace-aikacen mutum da aka ɗebo daga ɗarurruka daban-daban, duk ya dogara ne da shekaru, kiwon lafiya, lafiyar jiki.
Ƙungiyar haɗari
- Na farko, dumi - 40 seconds. tafiya a kan tabo. Gaba, saka ma'auni a ƙasa kuma fara farawa.
- An kafa ƙafafu a fadin kafadu, madaidaiciyar makamai, ƙafar ƙafa ɗaya. Za mu fara yin rabi-hamsin, tare da hannayensu suna tasowa - gaba, ƙasa - baya. Mu ci gaba da jikin mu kuma mu dubi gabanmu. An yi wasan motsa jiki sau goma a cikin jinkiri da ma numfashi.
- Mun sanya ƙafafu a fadin kafadu, hannuwanmu suna bred zuwa tarnaƙi, ƙafafun a layi daya (wurin farawa). Fara fararrawa gaba, taɓa hannayenka na farko na hagu na hagu, to, da dama. Bayan kowane burin, dole ne ya koma wurin farawa. Muna gudanar da 12-14 р. a tsakiyar dan lokaci, numfashi bata jinkiri ba.
- Matsayin farko shine kama da wanda ya gabata, an saukar da hannayen hannu sau da yawa, jiki yana kiyaye shi a cikin ƙasa mai ragu, ana sa kan gaba gaba daya kuma muna ƙoƙari ya yantar da tsokoki na makamai da jikin jiki yadda ya kamata. Riƙe wannan don huxu 3-5, sa'annan ku miƙe, cire ƙafar ku da kuma tanƙwara. Hanyoyin numfashi yana da launi. An yi wasan motsa jiki sau 5-7 a cikin jinkiri cikin sauri, da sannu-sannu.
- Hannuna zuwa ga tarnaƙi, ƙafãfun ƙafa ƙafa baya. Jingina a gaba kuma tare da juya daga cikin akwati zuwa hagu da hannun dama ta taɓa ƙafar ƙafa, na farko, sa'an nan kuma ɗayan. Muna yin matakai goma sha 10-12 a cikin matsanancin lokacin, daidaita, mun rage hannayenmu da kuma shayar da tsokoki na ƙafar kafar. Maimaita har zuwa sau 4.
- Matsayin da ya fara shine kama da baya. A madadin haka, zamu karkata zuwa dama da hagu, yin ayyukan motsa jiki na hannayensu. Mu kange dama, tada hannun hagu a kan kai, kuma kunna hannun dama a baya baya. Jingina zuwa gefen hagu don canza canjin hannun. Mun yi sau 12 a matsakaicin lokaci.
- Kusa tare, makamai tare da ganga, ƙafafun suna rufe. Mun dogara zuwa hagu da dama. Muna kange zuwa hagu, mun rage hannun hagun, hannun dama yana zanewa zuwa rudun, mun rataye zuwa dama, hanyoyi na hannayensu canji. A kowane gefe muna gudanar da har zuwa 12 gangara. Ba mu rike numfashinka ba, ajiye kai tsaye. An kammala aikin motsa jiki tare da numfashi mai zurfi ta hanci da exhalation ta bakin (yi sau da yawa).
Cibiyar hadawa
- An yi don sauƙaƙe tsarin haihuwa. Yana ƙarfafa ciki, ɓangaren ciki da kuma yanki na pelvic. A matsayin tsaye, muna sannu a hankali suma. Ƙafãfunsu suna da wuya sosai a kasa. Ka riƙe wannan matsayi na 15 seconds, sannan ka zauna a wannan matsayi, kana buƙatar kawo har zuwa 60 seconds.
- Don ƙurar tsokoki. Ayyuka na samar da motsi daga cikin mahaifa da kuma gwiwa. Za mu zauna a kasa, kafa kafa ɗaya, ɗayan yana durƙusa a gwiwa. Muna tanƙwarar jiki kuma mu zauna na 20 seconds. Tsaida, maimaita sau 5. A cikin mataimakan zaku iya ɗauka dogon dogon ko band na roba.
- Mun sauke da kashin baya. Mu ɗauki tawul a hannunmu kuma sanya shi a kan kawunmu, yayin da yatsun kafa ya kasance a kasa da ƙafar kafar. Muna daskare don 30 seconds, mun koma wurin farawa. Sabili da haka sau da yawa.
- Muna ci gaba da hakuri. Mun kwanta a baya zuwa ga bango tare da kullun kuma mun fara ketare bango tare da kafafunmu zuwa sama, bayan mun yada kafafunmu gaba daya, bayan bayanni 30. mun koma zuwa IS.
- Don rage numfashi da oxygen. An yi motsa jiki don minti 8-10. tsaye, zaune a gwiwoyi, a kan kujera. Muna yin numfashi mai zurfi ta hanci, yana motsawa ta bakin bakin.
- Don shakatawa. Ku kwanta a gefe ko a baya. Za mu fara sannu a hankali a tsokotse tsokoki, na farko da kwatangwalo, sa'an nan kafafu, buttocks, sa'an nan kuma ciki. Ka yi tunani game da jin dadi da numfasawa a hankali. Idan kana so, zaka iya kunna waƙar kiɗa.