Wadanne darasi ne zan iya yi a kan tudun tudu?

Ƙwallon ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar kayan aiki ce mai kyau don motsa jiki maras tasiri, musamman ga waɗanda ke neman inganta lafiyar zuciya, rasa nauyi, ko sake farfadowa daga rauni. Anan ga wasu atisayen da za ku iya yi akan mashin tuƙi:

Tafiya:
Fara da tafiya a hankali don dumama jikin ku. A hankali ƙara saurin don dacewa da matakin dacewarku.

Horon Tazarar:
Madadin tsakanin tazara mai ƙarfi da ƙananan lokutan dawo da ƙarancin ƙarfi. Misali, tafiya ko yin gudu da sauri na tsawon minti 1, sannan a rage saurin murmurewa na mintuna 2, sannan a maimaita wannan sake zagayowar.

Horon Ƙaƙwalwa:
Yi amfani da fasalin karkata don kwaikwayi tafiya ko gudu sama. Wannan yana hari ƙungiyoyin tsoka daban-daban kuma yana ƙara ƙarfin motsa jiki.

Matakai:
Sanya injin tuƙi a kan ɗan karkata sannan ka tashi sama akai-akai da ƙafa ɗaya bayan ɗaya, kamar kana hawa matakala.

Arm Swings:
Yayin tafiya ko tsere, haɗa hannu da hannu don haɗa jikin ku na sama da ƙara yawan ƙona calories.

Juya Tafiya:
Juya baya da tafiya a baya akan injin tuƙi. Wannan zai iya taimakawa ƙarfafa tsokoki na ƙafarku da inganta daidaituwa.

Matakan Plyometric:
Matsa kan injin tuƙi sannan ku koma baya da sauri, ku sauko akan ƙwallan ƙafafun ku. Wannan motsa jiki na iya taimakawa inganta fashewa da ƙarfi.

Side Shuffles:
Daidaita gudun zuwa jinkirin tafiya da shuɗe gefe tare da tsayin injin tuƙi. Wannan motsa jiki na iya taimakawa wajen inganta motsi na gefe zuwa gefe da daidaituwa.

Huhun Tafiya:
Saita injin tuƙi zuwa jinkirin gudu kuma yi lunges yayin motsi. Riƙe ɗora hannu don tallafi idan an buƙata.

Mikewa A tsaye:
Yi amfani da maƙarƙashiya azaman dandamali na tsaye don yin shimfiɗa don maruƙanku, ƙwanƙwasa, quadriceps, da ƙwanƙwasa hips bayan motsa jiki.

Matsayin Rike:
Tsaya akan injin tuƙi kuma ka riƙe matsayi daban-daban kamar squats, lunges, ko ɗan maraƙi yayin da aka kashe don haɗa ƙungiyoyin tsoka daban-daban.

Ayyukan Ma'auni:
Gwada tsayawa akan ƙafa ɗaya yayin da injin ɗin ke motsawa a hankali a hankali don haɓaka daidaito da kwanciyar hankali.

Ka tuna koyaushe a ba da fifikon aminci yayin yin waɗannan darasi akan atafiya kushin tafiya. Fara a hankali, musamman idan kun kasance sababbi ga na'ura ko ƙoƙarin sabon motsa jiki, kuma a hankali ƙara ƙarfin yayin da yanayin jin daɗin ku da dacewa ya inganta. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai kuma don guje wa rauni.