Hoto: Babban motsa jiki na rukuni a dakin motsa jiki

cikin faffadan dakin motsa jiki, mai hasken rana, gungun mutane suna nutsewa cikin kauri da tsananin zaman horon tazara mai kuzari. Yanayin yana motsawa tare da motsi da azama, yayin da mahalarta-maza da mata na shekaru daban-daban da matakan motsa jiki-suna aiwatar da atisayen aiki tare da madaidaici. An ƙera ɗakin don yin aiki: faffadan sararin samaniya, shimfidar bene mai ɗorewa wanda ke ɗaukar tasiri, da manyan tagogi waɗanda ke mamaye wurin da hasken halitta, suna yin dogon inuwa mai ƙarfi waɗanda ke madubi ƙarfin motsa jiki.

gaban gaban wurin, wani mutum sanye da rigar wasan motsa jiki mara hannu da baƙar wando na motsa jiki yana ba da kulawa. Jikinsa yana da ƙwanƙwasa da tsoka, ma'anar da ke cikin hannayensa da kafadu yana ƙarfafa ta hanyar hasken wuta da ƙoƙarin motsi. Agogon motsa jiki yana nannade wuyan hannu, yana bin kowane wakili, kowane bugun zuciya, kowane kalori ya ƙone. Matsayinsa yana da ƙarfi kuma yana ƙasa, gwiwoyi sun durƙusa a cikin zurfafa zurfafa, makamai sun shimfiɗa a cikin motsi mai ƙarfi wanda ke nuna duka iko da makamashi mai fashewa. Ba wai kawai yana shiga ba - yana jagoranci ta misali, yana saita taki da ƙarfi ga ƙungiyar da ke kewaye da shi.

gefensa, wata mata ce sanye cikin bakar kaya masu sulke tare da koren tambari a hannun hannunta tana kallon motsinsa da mai da hankali daidai gwargwado. Siffanta a matse take da ganganci, kallonta yai gaba, ya kunshi horo da tukin da ke ayyana zaman. A bayansu, sauran ƴan ƙungiyar suna biye da su, kowane mutum yana yin motsa jiki iri ɗaya, jikinsu yana tafiya a dunƙule kamar wani taro mai kyau. Bambance-bambancen mahalarta - nau'ikan jiki daban-daban, maganganu daban-daban na ƙoƙari - yana ƙara zurfi zuwa wurin, ƙarfafa yanayin haɗin kai na dacewa da rukuni da kuma haɗin kai na burin mutum.

Aikin motsa jiki da kansa ya bayyana ya zama haɗuwa da ƙarfi da cardio, tare da squats, ƙwanƙwasa hannu, da saurin sauye-sauye da ke ƙalubalanci jimiri da haɗin kai. Ƙarfin yana da kyau, duk da haka akwai ma'anar abokantaka da ke sassauta gefen. Ƙarfafawa yana gudana a cikin shiru tsakanin mahalarta ta hanyar kallo, motsi mai kamanni, da juzu'in gama kai na aiki. Mai koyarwa, mai yiwuwa mutumin da ke gaba, da alama bai yi ja-gora ba da kalmomi kawai amma tare da kasancewarsa—ƙarfinsa mai yaɗuwa, siffarsa mai buri.

Tsarin dakin motsa jiki yana haɓaka ƙwarewa. Hasken halitta yana gudana ta tagogi, yana haskaka sararin samaniya tare da dumi, haske mai kuzari. Ganuwar suna tsaka tsaki, suna ba da damar motsi mai motsi na motsa jiki don ɗaukar matakin tsakiya. An tsara kayan aiki da kyau a bango - kettlebells, makada na juriya, da tabarma - shirye don amfani amma ba tare da damuwa ba, yana ba da shawarar sararin da ke aiki duka kuma an tsara shi cikin tunani. An tsara shimfidar bene da tallafi, an tsara shi don tsayayya da buƙatun horo mai tasiri yayin samar da aminci da ta'aziyya.

Wannan hoton yana ɗaukar fiye da motsa jiki-yana ɗaukar ruhun ƙoƙarin gamayya, ƙarfin motsi, da ƙarfin canji na ƙalubale na zahiri. Shaida ce ta gani ga fa'idodin horarwar HIIT: ingantaccen ƙarfi, lafiyar zuciya, juriyar tunani, da farin cikin tura iyaka a cikin yanayin tallafi. Ko an yi amfani da shi don haɓaka shirye-shiryen motsa jiki, ƙarfafa tafiye-tafiyen jin daɗin jama'a, ko murna da faɗuwar al'ummomin da ke aiki, yanayin yana daɗaɗɗa da sahihanci, ƙarfafawa, da ɗorewa na gumi, ƙarfi, da haɗin kai.

Hoton yana da alaƙa da: Mafi Kyawun Ayyuka don Lafiyayyan Rayuwa