Kitsen ciki shine gargadi na farko da yakamata mu kula da lafiyar mu. A wajen maza, kasancewar ciwon ciki, Don haka don guje wa yin muni, Ina ba da shawarar motsa jiki na yau da kullun wanda zai jagorance ku zuwa cikin lebur ciki. Samun cikakkiyar fakitin guda shida da yayyage ɓangarorin shine mafarkin yawancin maza, amma motsa jiki ba shine kawai al'amari ba; dole ne ku kula da abincinku kuma ku huta sosai don rasa kitsen jiki.
Idan kun kasance a shirye don ƙarfafa dukan ciki, duka don manufa ta jiki da kuma inganta yanayin ku a matsayin dan wasa, ku kula sosai!
Magunguna Ball Slams
El kwallon magani Yana ɗaya daga cikin kayan wasanni da aka fi so. Sigar da ba ta da koma baya kuma gabaɗaya cike take da yashi ita ce ta fi sha'awar mu a cikin wannan darasi. Slams suna buƙatar aikin ƙungiyoyin tsoka da yawa a lokaci guda, amma yawancin ƙarfin da ake yi tare da ciki. Ya ƙunshi jefa ƙwallon a ƙasa, a matsakaicin ƙarfi (don haka yana da mahimmanci cewa ba shi da billa). Baya ga kasancewa mai tsanani, yana da sauƙin rage damuwa.
https://www.youtube.com/watch?v=Rx_UHMnQljU
Igiyoyin yaƙi
Waɗannan igiyoyin kuma suna ƙarfafa tushen mu sosai. Duk da cewa ana yin motsi tare da makamai, kiyaye matsayi yana haifar da ciwon ciki kullum. Yi tsalle kan bosu don ƙara ƙarin wahala tare da rashin kwanciyar hankali.
Burpees
Burpees wani motsa jiki ne wanda ke mayar da hankali kan motsi akan ciki. Tabbas kun ga (kuma kuka aikata) wannan motsa jiki miliyoyin sau. Daga squat zuwa turawa, komawa zuwa tsuguno da tsalle sama. Sanya shi azaman fashewa kamar yadda zaku iya don samun fa'ida mafi girma.
Wuya
Rarrafe ko matakan kwaikwayon dabbobi wani motsa jiki ne mai ban sha'awa don samun lebur ciki. Shiga cikin matsayi huɗu kuma kuyi tafiya da hannayenku da ƙafafu, amma ba tare da ɗaga hips ɗin ku ba. Ba lallai ba ne ka yi shi a babban gudun, musamman idan ba ka da sosai agile kuma kana hadarin rasa your hakora. Za ku yi aiki da dukan jiki tare da wannan motsi mai sauƙi.
Danna Pallof
Tare da taimakon bandeji na roba ko na'ura, za mu yi latsa pallof. Shawarata ita ce farawa da band kuma lokacin da kuke tunanin kuna buƙatar ƙarin ƙarfi, canza zuwa amfani da injin. Dole ne ku kula da matsayi na isometric a duk lokacin motsa jiki don a yi amfani da matsi mai mahimmanci a kan maƙallan da ke gaban kullun. Yi la'akari da cewa jikinka yana tsaye gaba ɗaya, musamman ma matsayi na kafadu da hannayenka.
hawa a bosu
Masu hawan dutse ko masu hawan dutse wani motsa jiki ne na asali don horarwa da ƙarfafa ciki. Don ƙara ƙarin ƙarfi, za mu yi aikin a kan bosu. Rashin kwanciyar hankali na kayan zai sa mu sami mahimmancin mahimmanci yayin motsi na kafafunmu. Kalli cewa kwatangwalo sun kasance a mike kuma hannayensu a kasa da kafadu.