An tsara tsarin motsa jiki na gida tare da dumbbells mai haske ga marasa lafiya da masu ciwon sukari waɗanda ke cikin mummunan yanayin jiki. Hakanan, ana iya yin waɗannan darussan idan kun sami raunin koda na cutar kansa (nephropathy) ko idanu (retinopathy). Dumbbells yakamata su ƙirƙiri kaya, amma kuyi haske sosai har hawan jini baya ƙaruwa. Kuna buƙatar zaɓar dumbbells na irin wannan nauyin da zaku iya yin kowane motsa jiki sau 10 a cikin set 3, tare da ƙaramin hutu don hutawa.
Menene amfanin darussan da aka bayyana a wannan labarin:
- suna horar da gidajen abinci, da inganta motsirsu;
- hana lalacewar shekaru masu haɗuwa da gidajen abinci, kiyaye kariya daga amosanin gabbai;
- rage abin da ya faru na faduwa da karaya a cikin tsofaffi.
Kowane motsa jiki yakamata a yi shi a hankali, a hankali, yana mai da hankali ga yadda kuke ji.
Lambar motsa jiki 1 - biceps flexion.
Yadda za a yi:
- Tsaya kai tsaye tare da dumbbells a cikin hannayen da aka saukar, dabino sun juya gaba.
- Theara murƙushe lambobin, da lanƙwasa cikakken hannu.
- Sannu a hankali ka rage dumbbells zuwa matsayin su na asali.
Lambar motsa jiki 2 - don tsokoki na kafada.
Hanyar aiwatarwa kamar haka:
- Tsaya a tsaye, ɗauki madaukai a cikin hannayenku, ɗaga hannuwanku, lanƙwasa su a gwiwowinku da shimfiɗa tafin hannayenku ga juna.
- Iseaukaka muryoyin murfin da aka maka a kan ka (har yanzu dabino na hannuwan hannu ana aikinsu).
- Rage dumbbells zuwa matsayinsu na asali.
Lambar motsa jiki 3 - hannaye biyu.
Umurnin motsa jiki kamar haka :.
- Tsaya a tsaye, rike da dumbbells a cikin hannayenku, dabino na hannayen sun juya zuwa ga juna.
- Liftaga muryoyin lebe a cikin bangarorin sama (dabino suna fuskantar bene) saman kanka.
- Rage dumbbells ta tarnaƙi ƙasa.
Lambar motsa jiki 4 - daftarin a cikin gangara.
Motsa jiki kamar haka:
- Samu madaidaiciya. Lean gaba ya ɗauko dumbbell kwance a gabanka a ƙasa. A lokaci guda, kada ku tanƙwara gwiwoyinku, ajiye baya a layi daya zuwa bene.
- Haɗa dumbbells zuwa matakin kirji.
- Rage dumbbells a kasa.
Lambar motsa jiki 5 - gangara mai nauyi.
Dokoki don aiwatar da gangara tare da yin nauyi :.
- Tsaya a tsaye kuma ansu rubuce-rubucen da kewayen. Youraga hannayenka sama da kanka ba tare da lanƙwasa su ba.
- Rage dumbbell gaba, karkatar da baya a layi daya zuwa bene.
- Komawa wurin farawa.
Darasi na 6 - ɗaga hannaye zuwa gefe a cikin matsayi mai sauƙi.
Yi wannan darasi kamar haka:
- Kwanciya a bayanku, ɗauki dumbbells a cikin hannayenku. Yada hannuwanku zuwa bangarorin.
- Bothaga duka dumbbell tare, haɗa su a saman kai.
- Rage hannuwanku ta bangarorin ƙasa.
Darasi na motsa jiki 7 - latsa benci daga bayan kai yayin da yake kwance.
Motsa jiki kamar haka:
- Ana kwance a ƙasa, ɗauki madaukai tare da hannaye biyu da aka ɗaga sama da kanka.
- Ba tare da lanƙwasa hannuwanku ba, runtse dumbbell a bayan kai.
- Komawa wurin farawa.
Saiti na motsa jiki tare da dumbbell na haske, wanda aka gabatar a cikin labarin, yawancin baƙi ne ke zaune a cikin mazaunan reno. Yana da kyau dawo da ƙarfi a cikin tsokoki, wanda da alama gaba daya ragewa. Godiya ga wannan, kyautata rayuwar tsofaffi yana ingantawa ta hanyar fantasy. A cikin shekarun 1990s, wani likita mai suna Alan Rubin ya gano cewa waɗannan motsa jiki sun dace sosai ga marasa lafiya da ke ɗauke da ciwon sukari na 1 da nau'in 2.
Ana iya yin motsa jiki tare da dumbbell na haske har ma ga waɗanda ke fama da cutar sankara waɗanda suka kamu da cututtukan ƙwayar cutar hanta (cututtukan koda) ko cututtukan ido, kuma wannan yana sanya taƙaitawa kan ilimin ilimin ta jiki. Idan kayi ayyukan a hankali, sannu a hankali da santsi, to ba zasu haifar da wata illa ga kodan ku ba, ko a ganinku, ko ma haka kadan ga kafafuwanku. Kuna buƙatar minti 5-10 kawai a rana don kammala duk gwajin 7, kowannensu sau 3 don hanyoyin 10. Bayan kwanaki 10 na horo, tabbatar cewa fa'idodi suna da yawa.
