Idan koyaushe kuna sha'awar yin motsa jiki na calisthenic, inda kawai kuke buƙatar nauyin ku kawai, za mu nuna muku wasan motsa jiki na titi guda 5 waɗanda zaku iya yi a kowane wurin shakatawa ko titi.
Ba su dace da kowane ɗan wasa ba, amma tare da aiki da juriya za ku iya cimma kowane motsa jiki.
hannu daya tura sama
Tabbas kuma kuna tuna Sylvester Stallone a Rocky yana yin turawa da hannu ɗaya. To, kar a yi tunanin yana da sauƙi haka!
A wannan yanayin, ya kamata ƙafafu su kasance da yawa don ƙirƙirar tushe mafi daidaituwa na ma'auni. Bugu da kari, ana kuma hana sway hip kuma zai taimake ka ka tsaya gaba daya.
Shiga cikin wurin turawa kuma cire hannu ɗaya daga bene. Yanzu runtse kanku, duba cewa gwiwar hannu yana kusa da jiki. Ya kamata ku ji tashin hankali a cikin abs, buttocks, da kafafu a kowane lokaci.
Tsoka sama
Ana haifar da tsokar sama daga haɗuwa da ja-up da tsomawa. Don cimma wannan, kuna buƙatar rataya daga mashaya tare da wani kamun kamu kuma tare da hannunka an ɗan rufe fiye da yadda kuke saba amfani da su a cikin abubuwan jan hankali. Mayar da baya cikin lilo kuma ja sandar sama zuwa kashin mahaifa.
Ba kamar ja-up-up ba, jiki baya motsawa sama, sai dai motsi mai ƙarfi sosai. Ɗauki lokacin ku don samun shi kuma ku yi hankali kada ku buga haƙar ku akan mashaya.
Gudun kafa guda ɗaya ko squat na bindiga
Ƙafafun ƙafa guda ɗaya suna da ƙalubale kamar yadda suke fashewa. Dole ne ku sami isasshen ƙarfi don rage jikin ku da ƙafa ɗaya sannan ku dawo sama. Ba shi da sauƙi kuma za ku iya samun shi daidai a karon farko, amma duk wani al'amari ne na aiki!
Shirya ta tsaye kuma ɗaga ƙafa ɗaya cikakke. Maƙasudin shine sanya hannunka kuma ya shimfiɗa da ƙasa daga hip, don zama ƙasa da ƙasa. Yi ƙoƙarin samun ƙwanƙarar ƙafarku don yin hulɗa da maraƙi, yayin da kuke ci gaba da kiyaye sauran jikin ku, ku dawo sama.
Lever na gaba
Kallon calisthenics suna yin waɗannan darasi yana sa su zama masu iya gani, amma gaskiyar ita ce sun fi ƙarfin bayyanar. Don aiwatar da lever na gaba kana buƙatar ka riƙe hannayenka da ƙarfi akan sandar, scapulae ya ja da baya kuma kafadun baya.
Motsi ne mai kama da jeren jujjuyawar, amma ba tare da goyan bayan ƙafafu da goyan bayan nauyin jiki duka tare da ƙarfin hannaye ba.
https://youtu.be/VY2CA58hXc8?t=10
Tutar ɗan adam
Tutar ɗan adam ko tuta na ɗan adam motsa jiki ne mai ban mamaki, amma yana buƙatar ƙarfi mai ƙarfi don riƙe dakatarwa a kwance da kuma kwantar da hannaye kawai akan abu na tsaye.
Dole ne ku kasance da ƙarfi a cikin hannayen ku, triceps, biceps, glutes da dukan ainihin.