Tsaba shine babban darektan horo. Brifing ya juya don zama da amfani ba kawai don mu iya zama a kan igiya. A lokaci guda, mai kyau tsoka mai kyau yana hana bayyanar matsaloli tare da gidajen abinci, zafi a baya da kafafu, yana sauƙaƙe ciki da haihuwa da haihuwa. Muna gaya wa dokokin shimfiɗa mai haɓaka.
Abin da za a shirya don azuzuwan
Don azuzuwan da kuke buƙatar ruged da aka yi da roba ko kumfa, toshe biyu na yoga, na roba da kuma sarari kaɗan. Yana da mahimmanci a aiwatar da shimfiɗa a cikin ɗakin da ke da iska mai kyau a zazzabi a ɗakin - 25 22 zuwa digiri. A cikin tsoka mai sanyi an rage, kuma suna shakatawa a cikin dumi, saboda haka zaku lura da sakamakon da sauri daga azuzuwan. Tsallake dacewa da dacewarsa, ba ƙungiyoyi masu gudana ba. A cikin ra'ayinmu, mafi dacewa zaɓi shine wasanni na wasanni da kafafu, ƙwanƙwasawa na bakin ciki ko ƙafafu a kafafu.
Nawa ne darasi na ƙarshe
Zai fi kyau, idan aka shimfiɗa zaku yi bayan babban motsa jiki. Musamman ma juya tsokudduka bayan gudu ko tafiya mai sauri. Kada a taɓa farawa ba tare da tsokoki na dumama ba, in ba haka ba za ku iya cutar da su. Yi motsa jiki na motsa jiki: daga wuya zuwa ƙafafu da hannaye. Bayan motsa jiki, kwanta akan rug kuma kuyi latsa - don haka jikinka ya shirya don nauyin, yana ɗaga bugun jini da matsi da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsin lamba da matsi. Muna ba ku shawara kuyi motsa jiki na kimanin awa daya - minti 10 don dumama kuma latsa, minti 10 a kan shimfiɗa kansa da minti 10 don tunani. Yi sauri zauna a kan igiya, yi kowace rana.
Yi dumama kafin a shimfiɗa
Hoto: pixabay.com.
Abin da darasi yake yi
- Dakatar da shimfiɗa daga tsokoki na wuya da kafada bel - yi madauwari motsi da kuma turare, zaune a kan rug. Koyaushe kiyaye baya, ƙoƙarin haɗa ruwan wukakku: kyakkyawan yanayi shine ci gaba mai aminci.
- Bayan aiwatar da gangara zuwa ga bangarorin wurin zama: sauke masauki a gwiwar hannu, ja hannun kyauta zuwa gefen da muka jingina. Dole ne ku ji shimfiɗa ɓangarorin bangarorin da hannaye.
- Don haka sanya "malam buɗe ido": haɗa ƙafafun, ƙoƙarin motsa su kusa da makoma. Riƙe dabino na skunks, da kuma gwangwani saka gwiwoyinku. Kuna iya isa hannuwanku gaba, kuna ƙoƙarin rage ciki a ƙafafun.
- Sa'an nan kuma yi shimfiɗa a cikin kuzari - yana da inganci sosai fiye da madaidaiciya miƙa. Tsaya a kan gwiwarka ka cire kafa daya gaba, sanya diddige da daidaita a gwiwa. Jefa zuwa madaidaiciya kafa, fage baya cikin jiki. Kuna iya yin spring kadan, gwada kowane 15 seconds don sauko duk ƙananan.
- Tanƙwara kafa madaidaiciya a gwiwa kuma motsa nauyin jiki a gare shi. Bendenshen wani kafa, ya kama sock tare da hannunka, kuma cire shi zuwa gindi. Sanya mai saita lokaci a wayarka: 1 minti yana riƙe da wannan matsayin.
- Daidaita duka kafafu, zaune a igiya. Idan baku fitar da hannayenku ba zuwa ƙasa ko juya baya, ɗauki turawa don yoga kuma ku tafi a kansu. Da nauyin jiki ya kamata ya yi gwaiwa - tsokoki na ƙashin ƙugu. In ba haka ba, zaku shimfiɗa tsofaffin da suka faɗi, wanda ba zai kawo igiya ba.
- Yi wannan darasi guda tare da wata ƙafa.
- Sannan juya. Ku tanƙwara gwiwoyinku kuma ku shirya su sosai kamar yadda zaku iya. Yi rijista da ƙwallan ku a ƙasa ko toshe kuma a hankali ya motsa gaba-baya. Ya kamata ku ji tashin hankalin tsokoki na ƙashin ƙugu.
- Daidaita ƙafa ɗaya da ci gaba da yin motsa jiki na minti 1. Canza ƙafafunku kuma maimaita aikin.
- Daidaita duka kafafu - riƙe wannan matsayin 2 da minti.
Kowane motsa jiki an ba shi akalla minti daya.
Hoto: pixabay.com.
Dokokin shimfiɗa
A lokacin motsa jiki, ya kamata ka ji saurin tashin hankali a cikin tsokoki. Babu buƙatar yin shimfiɗa ta hanyar ƙarfi lokacin da kuke jin zafi, zai haifar da rauni. Hakanan yana da mahimmanci a yi motsa jiki a kai a kai cewa tsokoki suna amfani da tsokoki don ɗaukar kaya kuma sannu a hankali kwanciyar hankali. Da zaran kun lura cewa sun zama da sauƙin shimfiɗa, nemi aboki don taimaka muku - saka baya don haɓaka tsokoki da ƙari kuma shimfiɗa tsokoki.