Guduwar iska

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Guduwar iska

Wind Sprints babban motsa jiki ne wanda ya ƙunshi gajeriyar fashewa na iyakar ƙoƙarin gudu, tabbatar da haɓaka lafiyar zuciya, haɓaka ƙarfin tsoka, da haɓaka juriya gabaɗaya. Sun dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman ƙarfafa tsarin motsa jiki. Mutane na iya zaɓar haɗa Gudun Gudun Gudun Wuta a cikin abubuwan yau da kullun don dacewarsa wajen ƙona adadin kuzari, haɓaka metabolism, da haɓaka sauri da ƙarfi.

Yanayinta: tsammanin nuni a nuni Guduwar iska

• Zaɓi nisa don gudun ku, kamar mita 100. Tsaya a wurin farawa, kuma lokacin da aka shirya, yi gudu da sauri kamar yadda za ku iya zuwa ƙarshen ƙarshen.
• Da zarar kun isa wurin ƙarshe, rage gudu kuma ku koma wurin farawa. Wannan lokacin dawowar ku ne, wanda ke ba da damar bugun zuciyar ku ya ragu.
• Maimaita gudu da tsarin dawowa don adadin lokuta, yawanci tsakanin maimaitawa 8 zuwa 10, ya danganta da matakin dacewarku.
• Bayan gudun ku na ƙarshe, kwantar da hankali tare da jinkirin gudu ko tafiya na kimanin mintuna 5 don taimakawa jikin ku murmurewa da hana rauni.

Lajin Don yi Guduwar iska

• Samfurin Madaidaici: Yana da mahimmanci don kula da sigar daidai lokacin sprinting. Tsaya jikin ku a tsaye, kunna hannayenku daidai da kafafunku, kuma ƙasa akan ƙwallan ƙafafunku. Kuskuren gama gari shine wuce gona da iri, wanda zai haifar da raguwar saurin gudu da haɗarin rauni. Maimakon haka, mayar da hankali kan matakai masu sauri, gajerun matakai.
• Ci gaba a hankali: Kar a fara farawa da iyakar saurin ku. Fara da matsakaicin taki kuma a hankali ƙara saurin ku akan lokaci. Wannan yana ba da damar jikinka don daidaitawa da tsananin yanayin iska kuma zai iya taimakawa wajen hana rauni.
• Isasshen Hutu: Hutu yana da mahimmanci kamar yadda sprint kanta. Tabbatar ku huta aƙalla muddin gudun ku ya ɗauki. Wannan yana ba da damar dawowa da taimako

Guduwar iska Tambayoyin Masu Nuna

Shi beginners za su iya Guduwar iska?

Ee, masu farawa zasu iya yin motsa jiki na Wind Sprints. Koyaya, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfi yayin da matakan dacewa suka inganta. Wind Sprints motsa jiki ne mai ƙarfi, don haka yana da mahimmanci don dumi da kyau kafin farawa da sauraron jikin ku don guje wa rauni. Idan ba ku yi aiki na ɗan lokaci ba, yana iya zama kyakkyawan ra'ayi don duba likita kafin fara duk wani aikin motsa jiki mai ƙarfi.

Me ya sa ya wuce ga Guduwar iska?

• Treadmill Sprints: Ana iya yin wannan sigar a cikin gida akan injin tuƙi, yana ba ku damar sarrafa saurin gudu da karkata.
• Fartlek Sprints: A cikin wannan bambance-bambancen, kuna haɗa lokuta na saurin gudu tare da lokutan gudu a hankali ko tafiya don murmurewa.
• Tazarar Sprints: Wannan ya haɗa da musanya tsakanin maɗaukakiyar sprints da ƙananan lokutan dawo da ƙaranci a cikin tsaka-tsaki.
• Resistance Sprints: Wannan bambancin ya haɗa da amfani da kayan aiki kamar makada na juriya ko parachutes don ƙara wahala da haɓaka ƙarfi da sauri.

Me suna da abin da ya sanya ɗaukehawa ga Guduwar iska?

• Babban Gwiwoyi: Wannan motsa jiki yana da amfani saboda yana inganta tsarin gudu kuma yana ƙara haɓaka gwiwa, duka biyun suna da mahimmanci ga ingantaccen sprinting.
• Planks: Planks suna taimakawa wajen ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye kwanciyar hankali da daidaito yayin ayyuka masu tsanani kamar Gudun Gudun Gudun Gudun Wuta.