Sauran kallon "wasan motsa jiki na wasan motsa jiki" mai yiwuwa, mutane da yawa za su ga siffar mutum wanda aka tayar da shi, tare da tsokoki da ke kunna a duk wurare, kamar Arnold Schwarzenegger. Kuma ba za su kasance ba daidai ba, saboda ƙarfin jiki, ikon ƙarfafawa da har ma da makamai masu amfani ne kawai irin wasan motsa jiki na wasan motsa jiki na nufin bunkasa ƙungiya ko tsokoki. Amma akwai ɗakuna na wasan kwaikwayo na wasan motsa jiki, wanda aka tsara musamman ga 'yan matan da suke so su sami siffar da aka tsara, amma kada ka ƙara tsokoki a cikin ƙara. Don haka kada kuyi tunanin cewa idan kun yanke shawara don fara wasan motsa jiki na wasanni, to, sai ku sami manyan tsokoki. Haka ne, kuma gyms ba su da muhimmanci a nan. Gaskiya ne, ba dukkanin wasan motsa jiki na wasan motsa jiki ba za a iya yi ba tare da bawo ba, amma yana yiwuwa a samu tareda mafi girman su, alal misali, wasan kwaikwayo tare da dumbbells ko roba. Tabbas, akwai abubuwa masu yawa don wasan motsa jiki na wasan, wanda aka ba da ɗaya a cikin wannan labarin. Lokacin da za ku fara azuzuwan, kuyi la'akari da jikin ku, abin da kuke so ku canza ko gyara. Da zaran an yanke shawarar, za mu fara aiki.
Gymnastics wasanni ga mata
Duk wani abu mai mahimmanci na wasan kwaikwayo na wasan motsa jiki ya hada da matakai guda uku: shiri, mahimmanci da ƙarshe.
Shirin shiri yana hada da kayan aiki ba tare da ma'aunin nauyi ba, wanda shine maƙasudin haɗama. Zai iya zama sauƙin gudu, igiya mai tsalle. Kuma a nan, ba shakka, yawancin gwaje-gwaje don shimfidawa da kuma warkewa tsokoki. Yana da matuka, mafi dacewa a sauri. Kuna buƙatar yin wasu tura-ups daga ƙasa ko goyan baya. Tsayin goyon bayan yana da mahimmanci don canzawa, domin zai ba ka izinin yin aiki a kan dukkan tsokoki na kirji kuma ya ba ko kula da kyakkyawan siffar. Tsawon lokacin shiri shine game da minti 6-10.
Babban mataki ya ƙunshi darussan da ma'aunin nauyi. A gida, zaka iya yin amfani da ɗayan dumbbells ko sutura. Saboda haka, gwada wannan aikin a wannan mataki:
- kwance a bayansa, makamai da dumbbells suna yada zuwa ga tarnaƙi. Da hankali za mu ɗaga hannuwanmu kuma kamar yadda sannu-sannu ya rage su zuwa bene;
- tsaye, a tsoma hannun dumbbells. A madadin ya ɗaga hannuwan tsaye zuwa matakin kafadu kuma ya rage su;
- mun tsaya a kan roba, don haka kafafu suna a fadin kafadu, iyakar tef a cikin hannayen hannu. Ba tare da barin tef daga hannuwanku ba, kuyi hawa zuwa dama da hagu;
- tsaya a tsakiyar tsakiyar rubber band, ƙare a cikin saukar da hannayensu. Hakanan, muna jawo hannayenmu a cikin kangi ba tare da sakin teb ba;
- tsaye, ƙafa ƙafa-fadi baya, a hannun dumbbells. Gudura, muna ɗaga hannu tare da dumbbells a cikin jam'iyyun;
- yana tsaye a tsakiyar katakon roba, ya wuce iyakarsa a bayanka kuma ya riƙe su a hannunka a matakin kirji. Daga wannan matsayi muna yin wasanni.
Dukkanin wannan rukunin ana yin su a cikin 2-3 na 10-15 sau kowane.
Mataki na karshe ya ƙunshi bada horo don shakatawa da kuma yada tsokoki. Alal misali, waɗannan su ne:
- tsaye, ƙafa ƙafa-fadi baya, ƙuƙummawan hannu, hannayensu suna ɗaukantar da gefe. Muna yin gangarawa, muna ƙoƙarin taɓa ɗayan ƙasa na ƙasa. Dole ne a jawo sannu a hankali, guje wa hanzari kwatsam;
- zaune a kasa, kafafu tare. Sannu a hankali mun isa ga yatsun ƙafafunmu;
- Muna yin juyawa da dama, muna ƙoƙari mu shimfiɗa wuyansa yadda ya kamata.
Tsawancin mataki na ƙarshe kada ya wuce minti 6.
An bada shawarar yin aiki akalla sau uku a mako, sa'a daya da rabi bayan abinci. Gwargwadon ƙwayar wasan motsa jiki na wasan motsa jiki ya shawarci a canza kowane makonni uku.
Idan kafin ka ba da horo kan horo, to, za ka iya samun ciwo a cikin tsokoki. Amma kada ka damu, ya kamata a wuce, kuma za a maye gurbin da jin dadin lafiyar da kuma tsinkaye.