Labarai

Hard ja shine irin na yau da kullun wanda muke ganin yawancin tsofaffin tsofaffin ƙwararrun ƙwararru sun haɗa shi cikin ayyukan motsa jiki.An san jan hankali yana motsa kashi 80% na tsokar jiki, domin jan hankali shine motsa jiki a inda tsokoki, mutane da yawa suna da ra'ayi daban-daban, don haka kuna tunanin jan hankali shine motsa tsoka ko kafafu?

Daga motsin kanta, ja mai wuya shine horar da motsin hip
Kodayake daban-daban daga cikin mu suna jin digiri daban-daban idan muka ja da ƙarfi, wasu daga cikin mu suna da ciwon baya, wasu suna da ciwon baya, wasu kuma suna da ciwon hip da ƙafa.Amma ga motsin kansa, ja mai wuya na yin motsin gindi ne.Lokacin da muka ja da ƙarfi, sauran jikinmu yana tsayawa, sai dai haɗin gwiwa.Kuma haɗin gwiwa na hip yana jujjuya aikin shimfidawa, yana cikin babban aikin tsokar coxal, don haka jan wuya shine yin aikin buttock.

Amma kuma kuna iya yin aiki da baya
Amma ta hanyar motsi daban-daban da matsayi daban-daban suna canzawa, zaku iya yin ja mai wuya tare da tasirin horo na baya.Hanyar yin haka ita ce ka ja ruwan kafadarka baya da kuma gwiwar gwiwarka kadan baya yayin da kake ja.Wato, a cikin aikin ja mai wuya, kada ku cika tukin barbell, don haka jan wuya yana da tasirin horo na baya.Amma gabaɗaya magana, har yanzu ba da fifiko ga aikin buttock.

Dangane da shirin motsa jiki, ya kamata a ajiye ja mai wuya don ranar baya
Tsananin ja da wannan aikin, kodayake ana ba da horo na ƙananan gaɓoɓi, amma lokacin yin shirin motsa jiki, ya kamata a sanya ƙafar a wannan rana?A'a, idan kuna horarwa akai-akai kuma a babban ƙarfi, za ku ga cewa ɗagawa mai ƙarfi bai kamata ya kasance a ranar ƙafa ba.

Yi aiki a baya da ƙafafu, gwargwadon yadda za ku iya
Idan ya kamata a rabu da wuyar ja da tsuguno gwargwadon iyawa, bari mu saka wani maudu'i a nan, kuma a yi aikin baya da kafafu su ma a ware gwargwadon iyawa.Shirye-shiryen motsa jiki na al'ada, akwai shirin turawa da ja da ƙafa, ja da kafa a jere, wannan ba shi da kyau.Idan kun yi shirin turawa da ja, ya kamata ku canza shi zuwa "turawa da ja" ko "turawa da ja" maimakon ci gaba da baya da kafafu.Babban dalili ɗaya ne, kugu ba zai iya tsayawa ba, kuma waɗannan sassa biyu suna cikin sarkar baya, tasirin juna yana da girma sosai.Idan baya baya cikin yanayi mai kyau, kwanciyar hankali na squatting ba shi da kyau.Ba tare da ƙarfin ƙafa ba, barbell ba zai tsaya a hankali ba.

Horar da baya mai wuyar gaske, tasirin ya fi kyau
Ko da yake wuyan ja baya lalata sakamako zuwa baya, amma yana da tasirin tattarawa, kuma tasirin tattara yana da ƙarfi sosai har yanzu.Don haka idan ka yi ja da baya kafin sauran motsa jiki na baya, za ka iya sanya tsokoki na baya su kara aiki, ta yadda jin karfi, raguwa da tsinkayen tsoka za su yi karfi sosai.Don haka ja mai wuya yana da kyakkyawan sakamako na horo na baya.Na biyu, kafin yin aiki da baya don yin ja mai wuyar gaske, ƙarfin goyon bayan kafa na hip ɗinku zai kasance da ƙarfi, don haka na gaba don yin layin zama, layin lanƙwasa, nauyin aiki ya fi girma, aiki ya fi daidai.