Tsokokin jiki

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Tsokokin jiki

Motsin tsokar Jiki cikakken tsarin motsa jiki ne wanda ke kai hari ga duk manyan ƙungiyoyin tsoka, haɓaka ƙarfi, sassauci, da tsarin jiki gabaɗaya. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya keɓance shi da maƙasudin motsa jiki da iya aiki. Mutane za su so su shiga cikin wannan motsa jiki don inganta lafiyar jiki, inganta ci gaban tsoka da juriya, da kuma inganta tsarin su, yana ba da gudummawa ga lafiya da jin dadi.

Yanayinta: tsammanin nuni a nuni Tsokokin jiki

• Fara da dumi: Yi minti 5-10 na motsa jiki na haske, kamar gudu a wuri ko tsalle-tsalle, don samun jinin ku yana gudana kuma tsokoki sun dumi.
• Push-ups: Shiga cikin matsayi mai tsayi, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa dugadugan ku. Rage jikinka har sai ƙirjinka ya kusa taɓa ƙasa, sannan tura kanka baya. Yi maimaita 10-15. Wannan zai yi aiki da kirji, kafadu, da triceps.
• Squats: Tsaya tare da ƙafafu da faɗin kafada. Lankwasawa a gwiwoyi da kwatangwalo kamar kana zaune a kan kujera, rike kirjin ka tsaye. Yi ƙasa da ƙasa kamar yadda zaku iya yayin kiyaye ku

Lajin Don yi Tsokokin jiki

• Yi amfani da Form Mai Kyau: Tasirin aikin motsa jiki yana da alaƙa kai tsaye zuwa dabarar ku. Tsarin da ba daidai ba zai iya haifar da raunin da ya faru da ƙananan motsa jiki. Idan ba ku da tabbas game da sigar da ta dace, yi la'akari da yin aiki tare da mai horarwa ko yin wasu bincike don tabbatar da cewa kuna yin darussan daidai.
• Karka Yi Guguwa: Kuskure ne na kowa don yin gaggawar maimaita maimaitawar ku don yin sauri. Duk da haka, wannan na iya haifar da nau'i marar lahani da ƙarancin motsa jiki. Yi ƙoƙarin yin kowane maimaitawa a hankali kuma tare da sarrafawa don samun mafi kyawun motsa jiki.
• Abubuwan Ci gaba na Ci gaba: Don ci gaba da girma, tsokoki suna buƙatar ƙalubale akai-akai. Wannan yana nufin ƙara nauyi, maimaitawa, ko ƙarfin motsa jiki a kan lokaci. Duk da haka, tabbatar

Tsokokin jiki Tambayoyin Masu Nuna

Shi beginners za su iya Tsokokin jiki?

Lallai! Tabbas masu farawa zasu iya fara motsa jiki don gina tsokar jiki. Koyaya, yana da mahimmanci a fara da motsa jiki mai haske kuma a hankali ƙara ƙarfi yayin da jikin ku ya saba da motsa jiki. Ga wasu atisayen da masu farawa zasu iya yi: 1. Push-ups: Wannan babban motsa jiki ne ga jiki na sama, musamman kirji, kafadu, da triceps. Idan madaidaicin turawa yana da wahala da farko, zaku iya farawa tare da turawa gwiwa ko tura bango. 2. Squats: Squats suna aiki da ƙananan jikin ku, musamman ma glutes, quads, da hamstrings. Tabbatar da kiyaye bayanka madaidaiciya da gwiwoyi akan yatsun kafa yayin da kake tsuguno ƙasa. 3. Plank: Wannan kyakkyawan motsa jiki ne ga ainihin ku. Fara da riƙe matsayi na katako na tsawon lokacin da za ku iya, kuma a hankali ƙara lokacin yayin da kuke samun ƙarfi. 4. Lunges: Wannan wani babban motsa jiki ne ga ƙananan jikin ku. Don sauƙaƙa, zaku iya yin lunges na tsaye maimakon

Me ya sa ya wuce ga Tsokokin jiki?

• Tsokoki masu laushi tsokoki ne na son rai da farko ana samun su a cikin gabobin ciki, suna taimakawa wajen sarrafa ayyuka kamar kwararar jini a cikin arteries.
• tsokoki na zuciya, wanda ake samu kawai a cikin zuciya, sune ke da alhakin ci gaba da raguwar zuciya da annashuwa, suna zubar da jini a cikin jiki.
• Biceps brachii, tsoka a cikin hannu na sama, yana ba da damar lanƙwasa gwiwar hannu da juyawa na gaba.
• Tsokoki na dubura, wanda aka fi sani da "abs," rukuni ne na tsokoki da ke gudana a tsaye a kowane gefen bangon gaba na cikin mutum.

Me suna da abin da ya sanya ɗaukehawa ga Tsokokin jiki?

• Push-ups wani motsa jiki ne mai amfani, yayin da suke aiki da tsokoki na jiki na sama, musamman kirji, kafadu, da triceps, inganta daidaituwar tsoka da daidaitawa.
• Deadlifts kuma suna da tasiri sosai don haɓaka tsokoki na jiki, yayin da suke shiga dukkan sarkar baya, gami da ƙananan baya, glutes, da hamstrings, waɗanda zasu iya haɓaka ƙarfin gabaɗaya da kwanciyar hankali.