A matsayinmu na yara, dukanmu muna jin daɗin igiya mai tsalle, amma yayin da muke girma, tasirinmu ga wannan aikin yana raguwa. Koyaya, igiya mai tsalle haƙiƙa wani nau'in motsa jiki ne mai fa'ida sosai wanda ke haɗa tsoka da yawa. A ƙasa akwai fa'idodin igiya mai tsalle, bambancinsa, da matakan kiyayewa don ɗauka.
A lokacin aikin motsa jiki na yau da kullun, Ina ba da shawarar haɗa igiyar tsalle don ingantacciyar sakamakon motsa jiki! Bayanai sun nuna cewa bayan zaman HIIT na minti 30, ƙara igiya tsalle zai iya taimaka maka ƙone ƙarin adadin kuzari 800 a kowace rana, daidai da sa'a ɗaya na iyo. Wannan ya sa ya zama cikakke ga waɗanda suke so su rasa nauyi amma suna da iyakacin lokaci. Jump igiya yana ba da fa'idodi takwas masu zuwa:
1. Tasirin Kona Fat Na Musamman
Tsalle igiya a taki na yau da kullun, inda ba ku da numfashi amma har yanzu kuna iya yin magana, na iya ƙone kusan adadin kuzari 400 a cikin mintuna 30, kama da tsere na mintuna 60. Bugu da ƙari, lokacin da yanayi bai dace ba ko kuma kun shagala sosai, igiya mai tsalle ta cika buƙatun ku don lokaci, sarari, da inganci!
2. Yawancin Ƙashi
Baya ga rage kitse da inganta lafiyar zuciya da jijiyoyin jini, igiya tsalle kuma tana kara habaka kashi da kuma kara karfin kashi. Bincike ya nuna cewa matan da suka yi tsallen igiya sau 50 a rana za su iya kara yawan kashi 3-4% bayan watanni shida, wanda hakan zai rage hadarin ciwon kashi.
3. Ingantacciyar Ƙarfafawa
Ga masu gudu ko masu tseren hanya, igiya tsalle hanya ce mai kyau na horo. Tun da ƙafafu biyu suna samun ƙarfi a lokacin igiya mai tsalle, yana magance rashin daidaituwar tsoka kuma yana inganta daidaituwa gaba ɗaya da ƙarfi.
4. Ingantattun Ayyukan Zuciya
Jumping igiya motsa jiki ne na motsa jiki wanda, tare da daidaitaccen aiki, yana ƙarfafa aikin zuciya. Yayin da aikin jijiyoyin jini ya ƙarfafa, jikin ku ya zama mai karɓa ga hanyoyin horarwa mafi girma, inganta aikin motsa jiki.
5. Ƙaruwar Juriya na tsoka
Ko da yake igiya tsalle motsa jiki ne na motsa jiki, tsarin tsalle yana horar da ƙananan juriyar tsokar jiki. Ƙara saurin igiya mai tsalle kuma yana buƙatar babban ƙarfin tsokar hannu da kafada, haɓaka ƙarfin babba da ƙasa.
6. Abun iya ɗauka
Ya ƙunshi hannaye biyu da igiya, igiya mai tsalle tana kusan girman kwalban ruwa 500ml lokacin da aka naɗe shi, yana ɗaukar sarari kaɗan a cikin jakar baya. Don haka, zaku iya ɗaukar shi a ko'ina kuma kuyi motsa jiki a duk lokacin da kuke so.
7. Sauƙi don Aiki da Nishaɗi
Matsalolin tsalle-tsalle na asali ba su da wahala, kuma kusan kowa yana iya yin su. Tare da dumi mai kyau kafin yin motsa jiki, igiya mai tsalle ba ta da lahani ga jiki.
8. Karancin Rauni na Wasanni
Kamar yadda aka ambata a baya, igiya mai tsalle tana ɗaukar ƙananan haɗarin raunin wasanni. Mutane da yawa na iya yin mamaki, "Shin ba a yi tsallen igiya da wuya a gwiwoyi ba?" Kwararrun likitocin sun yi nuni da cewa matsawar da ke kan gwiwoyi yayin igiyar tsalle a hakika ya yi karanci fiye da lokacin tsere! Gudun gudu yana ba da ƙafa ɗaya zuwa ƙarfin amsawa, tare da ƙarin hadaddun motsin gwiwa, yana haifar da babban tasiri akan gwiwoyi. Sabanin haka, igiya mai tsalle ta ƙunshi ƙarfi daidai a ƙafafu da ƙarfi a tsaye, sanya ƙaramin damuwa akan gwiwoyi.
Idan ra'ayin ku na igiya na tsalle ya iyakance ga tsalle-tsalle sama da ƙasa, duba abubuwan nishaɗin da mai koyarwa ya tsara. Akwai matakan matakin farko guda uku da suka dace da sabbin igiya mai tsalle:
1. Ƙaƙƙarfan Mataki na Taɓa
Daidaita igiyar tsalle a kwance don alamar nisa don matakan gefe. Sanya hannayenka a dabi'a a gaban kirjinka, tare da ƙafafu da faɗin kafada da gwiwoyi kaɗan sun ɗan lanƙwasa.
Mataki na ƙafar dama zuwa dama, kuma kawo ƙafar hagu tare da ita zuwa dama, yana motsa jikinka a gefe kamar kaguwa zuwa ƙarshen igiyar tsalle. Lankwasawa a hankali don taɓa hannun, tashi tsaye, kuma matsa zuwa wancan ƙarshen rikewar igiya mai tsalle. Maimaita aikin.
2. Jump Rope Shuttle Run
Bugu da ƙari, daidaita igiyar tsalle a ƙasa kuma ku tsaya a gefe ɗaya na rike, tare da ƙafafu da fadin kafada kuma ku hau kan igiya. Yi tafiya a hankali a gaba har sai kun isa ƙarshen igiya, lanƙwasa ƙasa don taɓa hannun. Tashi ka yi taguwar gudu ta baya zuwa wancan ƙarshen igiyar, ta sake taɓa hannun. Maimaita aikin.
3. Gefe-to-gefe Jump tare da Ƙafafu Tare
Ninka igiyar tsalle-tsalle-zuwa-hannu ka tsaya a gefen dama na igiyar. Sanya hannuwanku a bayan ku kuma dan dan karkatar da gwiwoyinku, ƙoƙarin kiyaye ƙafafunku tare. Juya hannunka gaba, yin ƙarfi da jikinka, kuma tsalle zuwa gefen hagu na igiyar yayin da kake riƙe da durƙushewa a kan saukowa.
Yayin da igiya mai tsalle tana da ƙananan haɗarin rauni, ba gaba ɗaya ba tare da haɗari ba. Anan akwai matakan kiyayewa guda shida don kiyaye:
1. Tsalle Zaɓin igiya
Akwai nau'ikan igiyoyin tsalle daban-daban da suka haɗa da na yara da horo, waɗanda suka bambanta da tsayi da nauyi. Zaɓin tsayin da ya dace wanda ya dace da bukatunku zai haɓaka sakamakon aikin ku. Don ƙayyade tsayin igiya mafi kyau, mataki a kan igiya kuma ɗaga hannaye a bangarorin biyu. Lokacin da gwiwar gwiwar ku sun samar da kusurwa 90-digiri, tsayi ya kamata ya kai kusa da cibiya. Za'a iya zaɓar nauyin nauyi bisa ga abubuwan da ake so, amma masu farawa ba tare da tushe mai ƙarfi ba ya kamata su zaɓi ma'aunin nauyi.
2. Ba a ba da shawarar ga Mutane masu kiba ko masu raunin gwiwa
Ko da yake tasirin igiya tsalle yana da ƙananan, mutanen da ke da nauyin kima ko tarihin raunin gwiwa suna da raunin gwiwoyi idan aka kwatanta da wasu. Yana da kyau kada a yi ƙoƙarin tsalle igiya ba tare da tuntuɓar ƙwararren koci ko likita ba idan kuna sha'awar gwadawa.
3. Zabi Wuri Mai Kyau
Motsa jiki a wuri mai aminci shine mataki na farko don guje wa raunuka. Ka guji tsalle igiya a kan manyan filaye ko benaye masu wuya. Madadin haka, zaɓi hanyar guje-guje ta PU a filin wasa ko sanya tabarma na yoga a ƙarƙashin ƙafafunku don ƙara matsawa.
4. Sanya Takalmin Wasa
Shin kun saba tsalle igiya ba takalmi ko sanya silifas a gida? Ka rabu da wannan mugun halin! Sanya takalman motsa jiki yana da mahimmanci don tsalle igiya. Takalma tare da elasticity mai kyau da ɗaukar hoto suna kare ƙafafunku, hana damuwa da sprains.
5. Tsalle Tsayi
Babu buƙatar yin tsalle mai tsayi; tsalle sama ba dole ba ne ya ƙone ƙarin adadin kuzari. Tsawon tsallen da aka ba da shawarar ya isa kawai don barin igiya ta wuce ƙarƙashin ƙafafunku. Yin tsalle da yawa yana ƙara nauyi akan gwiwoyinku kuma yana iya haifar da raunin idon sawu.
6. Dumu-dumu da mikewa kafin da bayan motsa jiki
Ka tuna don dumi kafin motsa jiki don shirya jikinka, hana raunuka, da haɓaka aiki. Bayan yin motsa jiki, shimfiɗa don ƙyale tsokoki masu zafi su yi sanyi a hankali kuma su dawo da sassauci!
Lokacin aikawa: Nuwamba-17-2023