Injinan motsa jiki kayan motsa jiki ne da mutane da yawa ke amfani da su waɗanda ke neman motsa jiki. Ko kai mafari ne ko kuma ƙwararren mai sha'awar motsa jiki, sanin waɗanne tsokoki ne injin motsa jiki kake burin cimmawa yana da mahimmanci don inganta motsa jikinka da cimma burin motsa jikinka. A cikin wannan shafin yanar gizo, za mu yi nazari sosai kan tsokoki daban-daban da injin motsa jiki ke aiki don ku iya yanke shawara mai kyau game da yadda za ku ƙarfafa jikinku yadda ya kamata da kuma inganta shi.
1. Tsokokin jiki na ƙasa:
Quadriceps:
quadriceps sune tsokoki huɗu da ke gaban cinya kuma sune manyan tsokoki da ake amfani da su yayin amfani da na'urar motsa jiki. A lokacin da ake buɗewa na kowane mataki, waɗannan tsokoki suna aiki tare don faɗaɗa gwiwa. Don musamman kai hari ga quadriceps, ƙara karkata ga na'urar motsa jiki ko mai da hankali kan tafiya ko gudu sama.
Hat-strings:
Hawan gwiwa, wanda ke bayan cinya, yana taimakawa gwiwa ta lanƙwasa kuma yana taka muhimmiyar rawa a cikin ƙarfin ƙafar gaba ɗaya. Duk da cewa na'urar motsa jiki tana aiki da quadriceps, yana kuma kunna hamster don daidaita ƙafar da kowane tafiya.
Maƙallan:
Tsokokin gluteal, waɗanda suka haɗa da gluteus maximus, gluteus medius, da gluteus minimus, su ne manyan tsokoki na duwawu. Waɗannan tsokoki suna daidaita ƙananan jikinka yayin motsa jiki na treadmill. Don haɓaka haɗakar kugu, karkatar da treadmill ko tafiya ko gudu akan saman da bai daidaita ba.
Mavericks:
Lokacin amfani da na'urar motsa jiki, tsokoki na maraƙi, ciki har da gastrocnemius da soleus, suna aiki da ƙarfi. Suna taimakawa wajen ɗagawa daga ƙasa kuma ana kunna su da kowane motsi (galibi yayin gudu). Zaɓi ɗaga maraƙi ko haɗa tafiya sama da gudu don ƙara yin aiki da waɗannan tsokoki.
2. Tsokokin jijiya da na sama:
Ciki:
Tsokokin ciki suna taka muhimmiyar rawa wajen daidaita gangar jikin yayin amfani da na'urar motsa jiki. Duk da cewa ba a kai su kai tsaye ba, suna ba ku damar kiyaye tsayin daka da daidaito yayin motsa jikinku. Don ƙara aiki a cikin zuciyarku, yi la'akari da yin motsa jiki a gefe ko a kan na'urar motsa jiki.
Yanka-yanka:
Suna a kowane gefen ciki, ƙofofin suna taimakawa wajen juyawar gangar jiki da kuma motsa jiki gefe da gefe. Domin samun mafi kyawun amfani da waɗannan tsokoki, yi motsa jiki a gefe ko kuma a kan na'urar motsa jiki.
Tsokokin baya:
Duk da cewa tafiya da gudu a kan keken motsa jiki ba su ne babban abin da ake mayar da hankali a kai ba, yana jan hankalin tsokoki daban-daban na baya, ciki har da na'urar motsa jiki, rhomboids, da trapezius. Waɗannan tsokoki suna aiki tare don daidaita kashin bayanka yayin motsi. Yana ƙarfafa haɗin gwiwa na baya ta hanyar kiyaye tsayuwar da ta dace, mai da hankali kan ɗan jingina gaba, da kuma ƙara motsi na hannu yayin riƙe da madafun iko.
Na'urar motsa jiki ta treadmillkayan motsa jiki ne mai amfani kuma mai amfani wanda ke mai da hankali kan nau'ikan tsokoki daban-daban. Sanin waɗanne tsokoki ake amfani da su a lokacin motsa jiki na treadmill yana ba ku damar ƙirƙirar cikakken shirin motsa jiki wanda ke inganta ƙoƙarinku don cimma sakamakon da kuke so. Ku tuna ku haɗa bambance-bambancen gudu, karkacewa, da motsi daban-daban na hannu don haɓaka haɗakar tsoka da kuma samun cikakkiyar motsa jiki ta jiki. Yi amfani da treadmill a matsayin kayan aikin motsa jiki gabaɗaya kuma ku ji daɗin fa'idodi da yawa da yake bayarwa yayin da kuke tafiya zuwa ga rayuwa mai koshin lafiya.
Lokacin Saƙo: Yuli-21-2023