Idan kuna yin nau'in horo ɗaya kawai, muna ƙin karya muku shi, amma kuna yin ba daidai ba. Ƙara wasu horon giciye zuwa abubuwan yau da kullun, kamar wasan motsa jiki na injin tuƙi da muke koya muku yanzu, yana da mahimmanci ga lafiyar ku gaba ɗaya.
El horar da giciye Yana da mahimmanci don hana rauni da ƙarfafa tsokoki da ba ku amfani da su lokacin yin aiki iri ɗaya akai-akai (kamar gudu ko keke). Mai tuƙi yana yin wannan musamman da kyau. Jikinka na sama (kamar ƙirjinka) yana jingina gaba akan babur, kuma yin tuƙi yana buɗe waɗannan tsokoki sama yayin da yake ƙarfafa gefen jikinka na baya (kamar bayanka da bayan ƙafafunka).
Yin tuƙi kuma yana ba ku damar ƙara ƙarfin ku ba tare da ƙara tasirin ku ba, wanda ke taimakawa musamman don rigakafin rauni. Bugu da ƙari kuma, yana ɗaya daga cikin ƴan injuna waɗanda yana ba da fa'idodin horo na zuciya da jijiyoyin jini. Kuna amfani da kashi 80% na tsokar ku lokacin yin tuƙi, wato, ƙafafu, mafi girman tsokoki a jikin ku.
Horar da injin tuƙi don inganta saurin gudu
Don yin sauri akan sauran ayyukan yau da kullun, dole ne ku yi sauri akan wannan injin. Waɗannan tazarar gudu ne, don haka lokacin raba ku ya zama kusan 1:50 ko ƙasa da haka.
- 100m jere, hutawa 30 seconds, maimaita sau 5
- 150m jere, hutawa 45 seconds, maimaita sau 5
- 200m jere, hutawa 60 seconds, maimaita sau 5
- Minti 2 na hutawa
- 200m jere, hutawa 60 seconds, maimaita sau 5
- 150m jere, hutawa 45 seconds, maimaita sau 5
- 100m jere, hutawa 30 seconds, maimaita sau 5
Horo don ƙarfafa juriya
Anan ya kamata ku yi tafiya da ƙarfi, amma ba da sauri ba. Lokacin raba ya zama kusan mintuna 2 kuma rage zuwa ƙarshen kowane turawa.
- Layi na Minti 1, Huta na 30-Na Biyu: Riƙe wurin tuƙi (aka, zauna a bayan injin tare da ƙafafunku madaidaiciya) kuma kuyi motsin hannu yayin da kuke hutawa.
- Minti 2 a jere, hutawa 60 seconds (hutu na gaskiya na daƙiƙa 30; 30 seconds riƙe matsayin hawa a bayan injin yana bugun hannu yayin hutawa)
- jere na minti 3, hutawa na dakika 90 (dakika 30 na hutawa na gaskiya; 30 seconds rike matsayin hawa a bayan na'ura suna yin motsin hannu yayin hutawa; 30 seconds na motsin ƙafafu kawai: hannaye suna tsayawa tsaye, mikewa da lanƙwasa kafafu)
- Minti 4 a jere, hutawa minti 2 (daƙiƙa 60 na hutawa na gaskiya; 30 seconds riƙe matsayin hawan hawa a bayan injin yana yin motsi yayin hutawa; 30 seconds na motsin ƙafa kawai)
- Minti 5 jere
Kuskure guda 5 daidai gwargwado da muke yawan yi akan injin tuƙi
cikakken horo giciye na jiki
Wannan injin ya riga yana aiki da tarin tsoka, amma wannan motsa jiki yana fitar da ku daga ciki don ƙalubale na cikakken jiki na gaske. Wannan motsa jiki shine cikakken kunshin. Za ku yi aiki da ainihin ku, ƙafafu, da hannaye, sannan ku yi wasu kwandishan na rayuwa tare da burpees. Yi hakuri a gaba, amma za ku sha wahala.
- Sauƙaƙan minti 5 dumama
- 10 guda; 5 tura-up + 5 tura-ups. Maimaita sau 2.
- 20 guda; 10 reverse lunges + 10 squat tsalle. Maimaita sau 2.
- guda 30; 10 burbushi. Maimaita sau 2.
- 30 na biyu layuka; Tebur na dakika 30. Maimaita sau 5.
- Komawa cikin nutsuwa