Daga cikin kayan aikin motsa jiki, rower yana ɗaya daga cikin kayan aiki tare da ayyuka masu yawa.A lokaci guda kuma, jirgin ruwa yana da fa'idodi da yawa.Duk da haka, rower kuma na musamman.Amma wasu ba su san yadda ake amfani da jirgin ruwa daidai ba.Mun yi imanin wasu mutane za su so ƙarin koyo game da jirgin ruwa.Don haka, menene madaidaicin hanyar amfani da jirgin ruwa?Yanzu bari mu raba shi!
Mataki 1:
Sanya ƙafar a kan feda kuma ɗaure shi da madaurin ƙafa.A farkon, huda sandar hannu tare da ƙarfin da ya dace a ƙarƙashin ƙaramin juriya.
Mataki na 2:
Lanƙwasa gwiwoyi zuwa ga ƙirji, karkatar da jikin na sama kaɗan gaba, tura ƙafafu da ƙarfi don mika ƙafafu, ja hannaye zuwa babba ciki, da karkatar da jiki a baya.
Mataki na 3:
Daidaita hannaye, durƙusa gwiwoyi, kuma motsa jiki gaba, komawa inda kuka fara.
Hankali:
1. Masu farawa su dauki matakin a hankali.A farkon, yi ƴan mintuna kaɗan, sa'an nan kuma ƙara yawan lokaci kowace rana.
2. Ya kamata sandar hannun ta zama sako-sako da kuma mashin din ya zama santsi.Idan abin hannu ya yi ƙarfi sosai, yana da sauƙi don haifar da gajiya a hannu biyu da hannaye, kuma yana da wuya a dage.
3. Lokacin tuƙi, yakamata ku ba da haɗin kai tare da numfashi;shaka lokacin ja da baya, da fitar da numfashi lokacin shakatawa.
4. Kula da yanayin bugun jini a kowane lokaci, ƙayyade yawan bugun zuciya a gaba, kuma kuyi ƙoƙarin isa ga ma'auni.Idan ya zarce ma'auni, rage gudu don rage yawan bugun zuciya, kuma kar a daina nan da nan.
5. Bayan motsa jiki, yi wasu motsa jiki na shakatawa, kamar tafiya a hankali, kuma kada ku zauna ko tsayawa tsaye nan da nan.
6. Yi sau uku zuwa biyar a rana, minti 20 zuwa 40 kowane lokaci, kuma fiye da bugun jini 30 a minti daya.
7. Yana da sauƙi don haifar da haɓakar gefe ɗaya na ƙarfin jiki, juriya da ci gaban tsoka ta hanyar aiwatar da horo na kayan aiki kawai, yayin da watsi da amsawa, sauri da daidaitawa.Don haka, baya ga horar da kayan aiki na yau da kullun, dole ne a ƙara motsa jiki na taimako (kamar wasan ƙwallon ƙafa, wasan motsa jiki, wasan motsa jiki, wasan motsa jiki, hip-hop, dambe, rawa, da sauransu) don sa jiki ya haɓaka gabaɗaya.
Lokacin aikawa: Juni-03-2019