Makadan juriyaHakanan maɓalli ne na taimako wanda zai iya taimaka muku kewaya wasanni masu ƙalubale.Anan akwai wasu dalilai don ƙara ƙungiyar juriya zuwa wasanku!
1. Makadan juriyazai iya ƙara lokacin horo na tsoka
Kawai mike bandeji na juriya na iya haifar da tashin hankali kamar nauyi.Mafi girman digiri na mikewa, mafi girman tashin hankali.Kuma makada na juriya sun bambanta da ma'aunin nauyi.Ƙungiyar juriya tana ba da tashin hankali a duk lokacin motsa jiki.Ta haka zai iya ƙara lokacin horo na tsokoki.
2. Makadan juriyazai iya zama da amfani a kusan kowane tsarin horo
Ƙungiyoyin juriya kuma suna iya taimaka muku haɓaka ƙarfi ba tare da yin kima da tsokar ku ba bayan an ji rauni.Wasu makada na juriya, musamman dogayen da ke da ƙarin shimfiɗa, sun dace.Sun fi sassauƙa da daidaitawa fiye da ƙananan maɗauran madauri waɗanda ba su wuce 30 cm fadi ba.
Yadda ake amfani da shijuriya makadadaidai?
1. Zaɓi ƙungiyar juriya mai dacewa bisa ga nau'in horo
Idan tsarin aikinku na yau da kullun ya haɗa da darussan haɗin gwiwa da yawa, zaku iya zaɓar ƙungiyar juriya mai tsayi mai kauri.Sau da yawa ana kiran su da "manyan juriya" saboda suna kama da manyan makada na roba.Irin wannan rukunin juriya na iya hana rauni daga horon nauyi.
Lokacin da kuka ƙware a takamaiman ƙungiyoyin tsoka, kuna buƙatar ƙungiyar juriya mai sassauƙa da sassauƙa.Wannan zai ba ka damar mikewa daga kusurwoyi daban-daban.Wannan shine lokacin da za ku iya zaɓar band ɗin zobe na bakin ciki mai tsayi.Ƙaƙƙarfan takarda ce, maɗaurin roba mai faɗi, kamar babban kintinkiri.
Don motsa jiki tare da ƙaramin kewayon motsi, kamar horarwar hip, zaku iya zaɓar ƙaramin juriya.Domin ya fi dacewa don zamewa a kan idon sawu ko sama da gwiwa.
2. Koma zuwa "nauyin" nabandejin juriya
Makada na juriya suna zuwa cikin ma'auni daban-daban ko matakan tashin hankali, yawanci gami da haske mai haske, haske, matsakaici, nauyi da ƙari mai nauyi.Ana amfani da launuka gabaɗaya don bambance matakan daban-daban.
Yana da mahimmanci don zaɓar "nauyin" daidai don halaye na motsa jiki, dangane da burin ku.Idan ba za ku iya yin maimaita 5 a jere a daidai matsayi lokacin da kuke yin saiti ba, to kuna buƙatar rage nauyi kaɗan.Idan ba ku da zafi a ƙarshen saitin horo, to kuna buƙatar ƙara ƙaramin matakin nauyi kaɗan kaɗan.
3. Daidaita bisa ga wurin motsa jiki
Kuna iya daidaita ƙarfin motsa jiki, musamman maɗaurin juriya, dangane da matsayin juriya a cikin gaɓoɓin.
The ci gaba dabandejin juriyadaga tsokar da kake son motsa jiki, mafi yawan motsa jiki na tsoka zai kasance.Wannan saboda zai haifar da lever mai tsayi don tsoka don motsawa.Idan kuna son ƙarfafa gluteus maximus ta hanyar ɗaga kafa a gefe, za ku iya sanya ƙungiyar juriya a sama da idon kafa maimakon sama da gwiwa.Ta wannan hanyar gluteus maximus zai sarrafa duka cinya da maraƙi kuma sakamakon zai fi kyau.
* Tukwici mai dumi: Kada a taɓa sanya bandejin juriya akan gwiwa, idon sawu, ko wani haɗin gwiwa.Kodayake maƙallan juriya suna da taushi da sassauƙa, tashin hankali da suke haifarwa na iya sanya matsa lamba mai yawa akan haɗin gwiwa.Wannan na iya ƙara haɗarin ciwo ko rauni.
4. Tashin hankali!Tashin hankali!Tashin hankali!
Don samun cikakken tasirin ƙarfafawajuriya makada, kiyaye su taut cikin motsa jiki!Ya kamata koyaushe ku ji tashin hankalin tsokoki a kan ƙungiyar juriya.
Miƙa bandejin juriya a duk lokacin motsa jiki don kowane motsi.Har sai kun ji kamar dole ne ku tsayayya da tashin hankali don kauce wa sake dawowa.Sannan kiyaye wannan tashin hankali akai-akai a cikin saitin.
Lokacin aikawa: Janairu-19-2023