Yadda za a Shakata da tsokoki bayan Babban Motsa Jiki?

Ko horon wasanni na ƙwararru ne ko motsa jiki na yau da kullun da tsarin motsa jiki, idan ba a aiwatar da hutun tsoka daidai ba bayan motsa jiki mai ƙarfi, rashin jin daɗi kamar ciwon tsoka na iya faruwa a rana mai zuwa, wanda zai haifar da raunin wasanni a cikin dogon lokaci.Sabili da haka, horar da tsoka bayan babban tsanani motsa jikishakatawa yana da matukar muhimmanci.

1.Muscle dawo da jogging - game da 5 zuwa 10 minutes
Bayan motsa jiki mai tsanani, saboda tsokoki na jiki suna cikin yanayi mai tsanani, ba za ku iya zama ko kwanta nan da nan ba, wanda zai iya haifar da taurin tsoka, wanda ba zai iya taimakawa wajen dawo da ayyukan jiki ba.A wannan lokacin, kuna buƙatar yin tsere na mintuna 5-10 don shakatawa da tsokoki a hankali.da sauran ayyukan jiki don ci gaba zuwa mataki na gaba na shakatawa.

2.Kafa tsokar motsa jiki
Bayan tsere, tsokoki na jiki suna cikin yanayin annashuwa.A wannan lokacin, kuna buƙatar yin wasu motsa jiki na motsa ƙafafu don ƙara shakatawa ƙungiyoyin tsokar ƙafar da suka gaji, kamar latsa ƙafar ƙafar ƙafa, ƙafar latsa gefe, danna kafa mai kyau, da sauransu. Bukatar yin saiti 4 gabaɗaya, jagorar hannun hagu yana juyawa, kuma kowane saiti shine sau 16.

3.Upper jiki tsoka mikewa motsa jiki
Bayan kafafu sun huta, shimfiɗa tsokoki na sama.Kuna iya zaɓar wasu jujjuyawar gefe masu sauƙi, motsa jiki na faɗaɗa ƙirji, lanƙwasa don taɓa ƙasa, ko kuna iya sanya hannayenku a kan wani wuri mai tsayi, riƙe hannayenku madaidaiciya, kuma danna ƙasa a hankali.Jimlar Do 2 sets na 16 reps.

4.Tausasawa da Kafafun Maraƙi
Da farko, zauna tare da gwiwoyi, ta yadda ɗan maraƙi ya kasance cikin annashuwa, kuma ku tausa jijiyar Achilles a madauwari motsi tare da babban yatsan hannu, daga sama zuwa ƙasa, sake zagayowar sau 4, kusan minti ɗaya kowane lokaci.Sa'an nan kuma, yi amfani da tafin hannunka don matse jijiyar Achilles, daga jijiyar Achilles zuwa maraƙi, danna sama kuma ka tsunkule baya da gaba na kimanin minti 4.A ƙarshe, yi hannu kuma a ɗan taɓa ɗan maraƙin na kusan mintuna 2.

5.Thigh tsoka mai sanyaya jiki tausa
Ajiye tausa na cinya tsokoki.Idan kun yi tausa da kanku, kuna buƙatar zama tare da gwiwoyinku.Bayan ka ajiye cinyoyinka cikin annashuwa sai a yi dunkule a dunkule kafafun biyu a lokaci guda na tsawon mintuna 3-5, daga sama zuwa kasa, daga hagu zuwa dama, idan kana da abokin tarayya, za a iya amfani da matsi na gaba. bari abokin tarayya yayi amfani da ƙafar gaba zuwa gwiwoyi sama da gwiwoyi zuwa tushen cinyoyin, kuma suyi matakan haske na rhythmic na mintuna 3-5, daga sama zuwa ƙasa.