Ƙwallon ƙafa wani yanki ne na kayan aiki na yau da kullun da mutanen zamani ke amfani da su don motsa jiki na cikin gida.Lokacin horarwa a kan injin tudu, hawan tudu hanya ce mai matukar tasiri don inganta lafiyar zuciya, ƙarfin tsoka da juriya.Duk da haka, yana da mahimmanci don sanin yadda ake yin horon hawan tudu yadda ya kamata.A yau, muna ba ku wasu mahimman bayanai kan yadda ake amfani da injin tudu yadda ya kamata don horar da hawan tudu.
1.Zaɓi madaidaicin gradient da saurin gudu
Ɗaya daga cikin ƙa'idodi na horon hawan tudu shine zabar maki mai kyau da sauri.Don masu farawa, ana ba da shawarar farawa da ƙananan gradient kuma a hankali ƙara gradient bayan amfani da shi.A farkon, ana iya saita gradient a 1-2% kuma ana iya sarrafa saurin a cikin kewayon jin daɗin ku.Kamar yadda ikon daidaitawa ya inganta, sannu a hankali ƙara gradient zuwa 3-6%, kuma za'a iya daidaita saurin daidai gwargwadon yanayin mutum, amma kuna buƙatar kiyaye bugun zuciyar ku a cikin yankin horon da ya dace.
2.Maintaining daidai matsayi
Yana da mahimmanci a kula da yanayin da ya dace lokacin horo don hawan tudu a kan tudu.Da farko, kula da kiyaye tsayin daka na sama, kiyaye ƙirjinka waje da cikinka, kuma ka guji jingina jikinka na sama gaba.Abu na biyu, kiyaye hannayenku a hankali a hankali kuma ku karkata cikin jituwa da kari.A ƙarshe, saukowar ƙafa ya kamata ya kasance mai ƙarfi da kwanciyar hankali, kuma yakamata a kiyaye tsokoki na ƙafa da ƙafa don guje wa wuce gona da iri wanda zai haifar da rauni.
3.Hanyar numfashi
Hanyoyi masu kyau na numfashi na iya inganta tasiri da jin dadi na motsa jiki yayin horon hawan tudu.Ana ba da shawarar yin numfashi mai zurfi, shaka sosai ta hanci da ɗaukar numfashi a kan exhale.Yi ƙoƙarin daidaita numfashin ku tare da tafiyarku kuma ku kiyaye shi a tsaye da rhythmic.
4. Horon gyarawa na yau da kullun
Horon farfadowa da kyau yana da mahimmanci yayin horon hawan tudu.Bayan kowane zaman horo, yi sauƙi mai shimfiɗawa da motsa jiki don taimakawa wajen dawo da tsoka.Bugu da ƙari, tsara tazarar horo cikin hikima don ba wa jikin ku isasshen hutu da lokacin dawowa.
5.Individualized horo da tsare-tsaren
A ƙarshe, yana da matukar mahimmanci don haɓaka shirin horon da ya dace dangane da yanayin ku.Dangane da burin ku da yanayin jikin ku, haɓaka ingantaccen tsarin horo na hawan tudu, gami da ƙarfin horo, lokaci da mita.Ana ba da shawarar neman jagorancin ƙwararren mai horar da wasanni don haɓaka tsarin horo na musamman.
Don taƙaitawa, horarwa mai kyau na hawan tudu zai iya inganta aikin zuciya da ƙarfin tsoka, amma kuna buƙatar kula da zabar madaidaicin karkata da sauri, da kuma kula da kiyaye daidaitaccen matsayi da dabarun numfashi.Koyarwar farfadowa na yau da kullun da haɓaka tsarin horon da ya dace dangane da yanayin mutum zai haifar da kyakkyawan sakamakon horo.
Lokacin aikawa: Maris-07-2024