Table of Contents

Me Ya Sa Ya Kamata Masu Wasa da Ƙananan Ƙungiyoyi Su Yi Nunawa da Kuma Yin Jaraba

Kayan aiki na ƙaramin ƙarfe tuba, euphonium, trombone, da bass trombonesuna sanya buƙatu na zahiri na musamman akan jiki. matsakaicin tuba yana da nauyi tsakanin 15 zuwa 30 fam, kuma tallafawa wannan nauyin yayin kiyaye madaidaicin iko da numfashi, kwanciyar hankali na ƙuƙwalwa, da ƙafar hannu ko slide yana buƙatar ƙwarewar tsoka. Ba tare da shiri na musamman ba, 'yan wasa galibi suna haɓaka tashin hankali na yau da kullun a wuyansa, kafadu, saman baya, da ƙananan baya, kuma suna fuskantar rauni mai maimaitawa a cikin wuyan hannu da hannuwan hannu.

Bincike game da lafiyar aiki tsakanin mawaƙa na ƙarfe ya tabbatar da cewa kashi 70 80% na masu wasan ƙwararru suna ba da rahoton rikice-rikice na tsoka da ke tattare da wasa a wani lokaci a cikin ayyukansu (Source: PMC binciken ). Yawancin waɗannan matsalolin sun samo asali ne daga ɗorawa mai ɗorewa, rashin matsayi, da rashin sassauƙa. Ta hanyar haɗa yanayin jiki cikin aikin yau da kullun, zaku iya wucewa fiye da kawai magance buƙatun kayan aiki kuma a maimakon haka inganta mashin ku don sauƙi, inganci, da 'yancin magana.

Ƙungiyoyin Muscle Masu Muhimmanci

Yin wasa da ƙarancin ƙarfi yana shafar kusan kowane babban rukunin tsokoki, amma wasu yankuna suna da nauyin da ya fi girma kuma sun cancanci a mai da hankali sosai:

  • Postural stabilizers: tsokoki na tsokoki, trapezius, rhomboids, da kuma zurfin wuyansa flexors. Wadannan suna kiyaye daidaitawa kuma suna hana raguwa.
  • Kayan kwalliya: [1].........................................................................................................................................................................................................................................................
  • Ƙarfin numfashi: diaphragm, waje da ciki intercostals, abdominal obliques, transversus abdominis, da quadratus lumborum. Wadannan sarrafa numfashi da numfashi matsa lamba.
  • Ƙarfin hannu da hannu: flexors / extensors na hannu, thenar da hypothenar eminences, da intrinsic hannu tsokoki. Muhimmanci ga bawul ko slide sarrafawa.
  • Muskels na bakin: orbicularis oris, buccinator, levator anguli oris, da sauransu a kusa da bakin. Kodayake ba shine batun wannan labarin ba, shakatawa na gaba ɗaya na jiki kai tsaye yana tallafawa sassauci na lebe.

Tsarin Warming-Up don Ayyukan Koyarwa

Kafin ka ɗauki kayan aikinka, ka shirya jikinka da ɗan gajeren lokacin da za ka yi ta ɗumi. Wannan zai ƙara yawan jini, ya shafa haɗin gwiwa, kuma ya kunna tsarin neuromuscular da za ka yi amfani da shi yayin wasa. Ka ciyar da minti 510 a kan jerin abubuwan da ke gaba kafin kowane zaman wasa:

  1. Maris a wuri ko jinkirin tsalle-tsalle (minti 1) don haɓaka zafin jiki na core.
  2. Halin wuyansa yana juyawa da juyawa ] (minti 1) don sakin tashin hankali na mahaifa. Sannu a hankali ya sunkuyar da kunne zuwa kafada, sannan ya juya hanci zuwa ƙashin ƙugu; guje wa cikakken zagaye.
  3. Kwanƙwasawa da zagaye (1 minti): ɗaga kafadu zuwa kunnuwa, matsawa, sannan a mirgine baya da gaba tare da sarrafawa.
  4. Thoracic spine mobility (2 min) tare da kwalliyar kumfa ko shimfiɗa ƙofar: sanya hannuwan a kowane gefen ƙofar, sunkuya gaba, kuma ji wani santsi shimfiɗa a kan kirji da saman baya.
  5. Fitar da numfashi mai zurfi tare da faɗaɗa (minti 2 3): zauna a tsaye, sanya hannayenku a ƙananan ribs, kuma ku numfashi a hankali, kuna jin ribs suna turawa zuwa waje a hannun. Ku numfashi ta bakin da aka yi wa ƙwanƙwasawa na tsawon jimla huɗu. Maimaita sake zagayowar goma.
  6. Kwanƙwasa hannu da wuyan hannu (minti 1) don shafawa da wuyan hannu da kwano.

Yin Jinya don Ka Kasance da Tawali'u da Kuma Ka Kashe Jiki

Ya kamata a yi tsawaitawa kullumkawai kafin wasa (mai karfin gaske) da kuma bayan wasa (mai tsayayye). Tsawaitawa masu zuwa suna nufin manyan wuraren matsala ga masu wasa na ƙaramin ƙarfe. Ka riƙe kowane tsawo mai tsayayye na 2030 seconds, ba tare da yin tsalle ba. Sha numfashi sosai a duk lokacin motsawa.

Ƙarfi da Ƙarfin Trapezius

  • Tsawon kunne zuwa kafada: Zauna a tsayi, mika hannu ɗaya zuwa kasa, a hankali ka karkatar da kunnen da ke gaba zuwa kafada. Yi amfani da hannunka mai sauƙi a kan kai don ƙarin tsawoKada ka taɓa jan ƙarfi. Maimaita kowane gefe.
  • Tunƙarar hanci: Yayin tsaye ko kwance, ja hanci kai tsaye baya (ba ƙasa ba), yana haifar da hanci double. Tsaya na dakika 5, saki. maimaita sau 10. Wannan yana kunna masu lankwasa wuyan wuyan hannu da kuma magance matsayin kai gaba.

Kafadun da Keken

  • Ƙofar kirji: Tsaya a buɗe ƙofar, hannayen hannu a digiri 90 tare da ƙuƙwalwa da hannayen riga a kan firam. Da hankali ka sunkuya gaba har sai ka ji tsawa a cikin pectorals. Ka riƙe 2030 seconds.
  • Tashi a kan kafada: Ka kawo hannu ɗaya a kan kirji, yi amfani da hannun da ya dace don matsawa kusa da shi a hankali. Ka guji juyawa a cikin kwandon. Canja gefuna.
  • Gidan slide: FLT:1 Ka fuskanci bango, ka sanya hannunka a saman shi a kan kafada, kuma a hankali ka zame su sama yayin da kake sunkuyar da kai. Wannan yana buɗe kwayar kafada da kashin baya.

Ƙarƙashin Ƙafa da Ƙarƙashin Ƙafa

  • Cat-cow a kan kumfa roller: Laye a kan kumfa roller sanya a kwance a saman baya, hannayensu a baya da kai. Arch a kan roller (tsawo), sa'an nan kuma tuck chin yayin da curling saman baya (flexion). Slow, ganganci motsi na minti 1.
  • Scapular retraction stretch: Sanya hannayenku a baya, ku miƙe hannuwanku, ku ɗaga su daga jiki. Wannan kuma yana shimfiɗa gaban deltoids da biceps.

Hannun hannu da Hannun Hannun

  • Yi addu'a: Ka sanya hannuwan hannu tare a gaban kirji, ka saukar da su zuwa ga bel, ka riƙe hannayen hannu tare, ka ji tsawa a cikin masu lankwasawa. Sa'an nan kuma ka juya: baya na hannayen hannu tare, yatsunsu suna nunawa ƙasa, ka matsa ƙasa kaɗan don tsawaitawa.
  • Tsawaita yatsan: Ka riƙe hannunka ɗaya a hannunka, ka yi amfani da hannunka na biyu don ka ja yatsan ka a hankali na tsawon dakika 15; ka maimaita tare da hannunka a ƙasa.

Ƙafa da Ƙafa

  • Juyawa na baya: Zauna a kasa ko kujera, tsallake kafa ɗaya a kan ɗayan, juyawa zuwa gwiwar da aka ɗaga, riƙe kujerar baya ko gaban gwiwa don ƙarfin gwiwa. maimaita kowane gefe.
  • Hoto na hudu: Ka kwanta a kwance, ka tsallake kafarka ɗaya a kan gwiwoyi na gaba, ka jawo kafa marar tsallake zuwa kirji. Wannan yana nufin piriformis da glutes, wuraren da ke da damuwa daga zaune na dogon lokaci tare da kayan aiki mai nauyi.

Ƙarfafa Jimrewa da Kuma Kula da Kai

Yin motsa jiki kadai bai isa ba. Masu wasa da ƙananan ƙarfe suna buƙatar ƙarfin tsoka don ci gaba da matsayi, tallafawa kayan aiki, da samar da iska mai ɗorewa. Yi waɗannan motsa jiki sau 34 a mako a ranakun da ba su dace ba, ta amfani da juriya mai haske da maimaitawa (1215 a kowane saiti) don gina jimiri ba tare da yawan taro ba.

Ƙarfin Matsayi

  • Mala'iku na bango: Tsaya tare da baya a kan bango, hannayen hannu suna lankwasawa digiri 90, hannayen hannu suna fuskantar gaba. Slide hannayen sama da ƙasa a hankali, riƙe baya da ƙuƙwalwa a tuntuɓar bango. Wannan yana ƙarfafa rhomboids, ƙananan trapezius, da kuma ƙuƙwalwar mai juyawa.
  • Cobra mai saurin kai: Ka kwanta fuska a ƙasa, hannayenka a gefe, hannayenka a sama. Ka ɗaga kirji da hannayenka daga ƙasa, ka matsa kafadu tare. Ka riƙe 23 seconds, ƙasa. Gina zuwa 1012 sakewa.
  • Superman: Daga dukkan hudu, mika hannun da kafafu a gaba, riƙe na dakika 2, sannan canzawa. Wannan yana motsa kwanciyar hankali ta hanyar core da baya extensor sarkar.

Tsayayyar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin

  • FlT:0]]Flank bambance-bambancen: FlT: 1] Tsarin daidaitaccen jirgin (3060 seconds), sannan jirgin gefe (2040 seconds a gefe), da kuma jirgin baya (2030 seconds). Mai da hankali kan kashin baya, ba lankwasawa ba.
  • Matattu bug: FLT:1: Kwanciya a kwance, hannayen hannu sun miƙa sama da kirji, gwiwoyi a digiri 90. Sannu a hankali saukar da hannu ɗaya da kafa ɗaya zuwa ƙasa ba tare da yin kwalliya ba. Komawa da maye. 10 sakewa a kowane gefe.
  • Dogin tsuntsu: Kama da mutum mai girma amma tare da saurin tunani: mika hannu da kafa, riƙe numfashi, kawo ƙugu zuwa gwiwa, sake faɗaɗa. 810 sakewa a kowane gefe.

Ƙarfin da ke Taimaka wa Nono

  • Fitarwa: Fitarwa: Fitarwa: Ka kwanta a baya tare da nauyi mai nauyi a saman ciki. numfashi sosai, sannan numfashi ta hanyar lebe masu laushi yayin da kake ci gaba da fadada kwandon kirji. Nauyin yana ba da juriya ga bango na ciki, yana ƙarfafa obliques da transversus abdominis.
  • Hema tana riƙe da motsi mai ƙarfi: Hema gaba ɗaya, riƙe numfashi, da kuma ɗaga hannuwan biyu a hankali a saman (ko tafiya a wurin). Ci gaba da numfashi na 510 seconds, sannan numfashi da maimaitawa. Wannan yana ƙalubalanci diaphragm da intercostals a ƙarƙashin kaya.
  • (Sanya sunan alama na mai horar da numfashi mai tsayayya idan ya dace amma ka guji takamaiman tallafi; maimakon haka ka danganta zuwa babban tushe: Wasu 'yan wasa suna amfana daga amfani da na'urar numfashi mai tsayayya a ƙarƙashin jagorancin ƙwararren likita don haɓaka ƙarfin tsokoki na numfashi.

Ƙarfin Hannun Ƙasa da Ƙarfin Ƙarfin

  • Kwanƙwasa hannu: Yi amfani da dumbbell mai sauƙi (25 lbs) ko ƙungiyar juriya. Tare da hannunka na gaba wanda aka tallafawa a kan tebur, hannunka sama, kun kunsa hannu sama da ƙasa. Sa'an nan kuma hannunka ƙasa don aikin tsawo. 1215 ya maimaita kowane shugabanci.
  • Finger tsawo: Yi amfani da madaurin roba a kusa da yatsunsu, buɗe hannu akan juriya, sannan ka huta. 15 sakewa.
  • FLT:0]]Squeezes: Ƙwalƙwalwar matsawa mai laushi ko mai koyar da riƙewa; riƙe squeeze na sakan 5, saki. Yi 10 a kowace hannu.

Horar da Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin

Taimako na numfashi shine tushen wasa mai ƙarancin ƙarfe. Baya ga dacewa ta zuciya da jijiya, motsa jiki na musamman na iya haɓaka ikon riƙe dogon jimloli da sarrafa bambance-bambance masu motsi.

  • Fitar da numfashi: Fitar da numfashi zuwa cikakken ƙarfinsa a cikin sakan 4, sannan numfashi ta hanyar lebe masu laushi na 8, 12, sannan sakan 16. Ci gaba da iska mai daidaitawa da santsi. Maimaita sake zagayowar 5.
  • Aikin sautin mai tsawo: Play a cikin sautin matsakaici mai sauƙi, riƙe shi tsawon lokacin da zai yiwu tare da ingantaccen motsi (FLT: 3). Yi amfani da mai sautin don kiyaye sautin. Yi la'akari da iyakar lokacin da kake da shi kuma yi ƙoƙarin ƙara shi da 23 seconds a mako.
  • Hatsarin numfashi: Yi aiki da crescendo da diminuendo a kan sautin da aka riƙe, yana sarrafa saurin iska da ƙarar iska. Haɗa tare da jinkirin motsi na hannu don haɗa jiki da numfashi.
  • Aikin numfashi na yau da kullun: Ba lallai bane ga kowa, amma koyon abubuwan da suka dace na iya inganta tsarin sarrafa iska gaba ɗaya. Cika da wuyan tare da iska yayin numfashi ta hanyar kayan aiki, sannan a numfasa cikin hanci da sauri yayin tura iska ta wuyan waje. Fara ba tare da kayan aiki ba ta amfani da tsami da gilashin ruwa.

Ƙaddamar da Matsayi da Taimako na Kayan Aiki

Ko da mafi kyawun aikin motsa jiki ba zai iya biyan rashin matsayi ba yayin wasa. Kayan aiki ya kamata ya zama mai sarrafawa, ba kamar kaya ba. Yi la'akari da wurin zama: yi amfani da kujera wanda zai ba da damar ƙafafun su kwanta a kasa, kugu kaɗan fiye da gwiwa, da madaidaiciya daga kunnuwa zuwa kafadu zuwa kugu. Ga masu kunna tuba, ƙaramin kujera ko kujera mai daidaitawa yana da mahimmanci. Ga masu kunna trombone, guji jingina gaba don isa matsayi na bakwai; maimakon haka, motsa kayan aiki ko yi amfani da ɗamara mai tsayi.

  • Yi la'akari da kayan aiki: Harnesses, madaurin wuyan, ko ƙuƙwalwar ƙasa na iya sauke nauyi daga kafadu da kashin baya. Yawancin masu sana'a masu amfani da tub suna amfani da tsarin harness; masu amfani da trombonist na iya amfani da tsayayyen nauyi don kararrawa a lokacin zaman horo.
  • Ka'idodin Alexander Technique suna da mahimmanci ga masu wasan rawa. Yawancin cibiyoyin karatu sun haɗa da koyar da Alexander Technique; zaku iya samun malamai masu takaddun shaida ta hanyar kundin adireshin American Society for the Alexander Technique (AmSAT).

Ƙara Yin Aikin Jiki a Tsarin Waƙoƙi Mai Aiki

A yau, ana iya yin amfani da sa'o'i biyu don yin wa'azi a kai a kai.

  • Pair stretches with daily habits: Yi tsawaita wuyan yayin da akwatin kayan aikinka yake buɗe; yi motsa jiki na numfashi yayin tafiya.
  • Yi amfani da hutu na motsa jiki a matsayin mini-workouts: A kowane minti 20 30 na wasa, tashi, yi wasu mala'iku na bango, tebur mai sauri (20 seconds), da numfashi mai zurfi.
  • Hanyar motsa jiki: Ya hada da aikin zuciya da jijiyoyin jini (tafiya, keke, yin iyo) sau 23 a mako don jimiri da farfadowa gaba ɗaya.
  • FLT:0]]Kirsimeti mai hankali: Yoga ko Pilates azuzuwan na iya amfani kai tsaye ga jikin mai kunna ƙaramin ƙarfe.
  • Ci gaba da ci gaba: Ci gaba da yin rikodin motsa jiki, tsawon lokaci, da duk wani canji a cikin wasan kwanciyar hankali ko jimiri. Wannan yana taimaka maka ganin ci gaba da kasancewa mai motsawa.

Yin Gyara da Kuma Hana Raunin

Yin motsa jiki da kuma ƙarfafa jiki suna da muhimmanci sosai, amma yin hakan yana da muhimmanci sosai. Yin motsa jiki da yawa zai iya sa mutum ya kamu da ciwon hanci, ƙwayoyin tsoka, ko kuma ya yi sanyin jijiyoyi.

  • ] Cool down ] bayan kowane zaman wasa tare da santsi mai laushi, musamman ga wuyansa, kirji, wuyansa, da ƙananan baya.
  • Hydrate kafin da bayan motsa jiki; rashin ruwa yana kara karfin tsoka.
  • Yi amfani da kankara ko zafi idan kuna jin taushi na gida. kankara don kumburi mai tsanani (sa'o'i 48 na farko), zafi don taurin kai.
  • FLT: 0]] Saurari siginar ciwo: zafi mai kaifi ko ciwo mai ci gaba yana nufin dakatar da aikin da ke haifar da shi kuma tuntuɓi ƙwararren likita wanda ya ƙware a likitancin fasaha.
  • FLT:0]]Ka sake yin aiki: maye gurbin kwanaki masu nauyi da ranakun haske, kuma tsara ranar hutu a kowane mako. Kamar yadda 'yan wasa ke murmurewa, mawaƙa suna buƙatar gyarawa don kauce wa haɗuwa da ƙananan rauni.

Samfurin Tsarin motsa jiki na mako-mako don 'yan wasa masu ƙarancin ƙarfe

Wannan shirin ya haɗa da motsa jiki na kullum da kuma motsa jiki na mako guda uku.

Kowace rana (minti 510 kafin wasa)

  • Ƙunƙun wuyansa da ƙuƙwalwar ƙuƙwalwa (2 min)
  • Mala'iku da suke ɗauke da kayan ado (2 min.)
  • Hatsin numfashi mai zurfi da kuma faɗaɗa gashin kai (minti 3)
  • Ƙafafun hannu da yatsun hannu (2 min)

Litinin/Laraba/Jumma'a (1520 min)

  • Fata: 3 sets na 30 seconds
  • Dogon tsuntsu: 10 sakewa a gefe
  • Cobra mai kafafu: 12
  • Fitar da iska: 5 sake zagayowar tare da nauyi
  • Kayan kwalliya na hannu: 3 sets na 15
  • Yin tsawaitawa a dukan manyan rukuni (5 min.)

Talata/Alhamis (minti 10)

  • Slides na bango (2 min)
  • Ƙarƙashin ƙirjin ƙofar (2 min)
  • Yana riƙe da numfashi sa'ad da yake tafiya (2 min.)
  • Ƙarƙashin ƙashin baya (2 min)
  • Hoto na hudu na glue stretch (minti 2 a gefe)

Kuskuren da Ya Kamata Mu Guje wa

  • Yin amfani da tsawaitawa kawai kafin wasa: Tsawaitawa na wucin gadi yana rage ƙarfin tsokoki na wucin gadi; gaba da shi tare da motsa jiki mai ƙarfi ko wasa na minti biyar da farko.
  • FLT:0]] watsi da madaurin wuyansa: Yawancin 'yan wasa suna shimfiɗa gefen wuyansa ne kawai, amma madaurin zurfin (ƙwanƙwasa ƙwanƙwasa) suna da mahimmanci ga ɗaukar kai.
  • Tunƙusa kayan aiki tare da kulle kafadu: Ka riƙe kafadu a ƙasa kuma ka shakata; matsayi shrugged da sauri yana haifar da spasm trapezius.
  • Fitar da tsokoki na numfashi: Sessions biyu ko uku na horo na numfashi sun isa; yawanci zai iya haifar da wartsakewa ko kuma matsawa a cikin diaphragm.
  • Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki na jiki: Kayan aiki: Kayan aiki: Kayan aiki na jiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki: Kayan aiki

Tattalin Arziki don Ƙarin Koyo

  • The Musician's Way (FLT: 1) ta Gerald Klickstein (FLT: 0) kyawawan surori kan aikin lafiya da rigakafi.
  • BodyChance ( albarkatun fasaha na Alexander) nemo malamai da koyo game da daidaitawa ga mawaƙa.
  • Tashar YouTube ta Brass Gym ta gudanar da ayyukan bidiyo kyauta don masu wasan gogewa.
  • Playing (Less) Hurt by Janet Horvath shawarwari masu kyau na rigakafin rauni daga mawaƙa mai sana'a.
  • Cibiyar Nazarin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Harkokin Har

Ƙarshe: Ka Yi Wasa da 'Yanci

Yin wasa da ƙaramin ƙarfe fasaha ce ta zahiri. Kayan aiki yana da girma, buƙatun suna da girma, amma jikinka zai iya daidaitawa da haɓaka tare da shiri mai kyau. Tsawaitawa, ƙarfafawa, motsa jiki na numfashi, da dawo da hankali ba su rabu da mawaƙa basuna cikinsa. Lokacin da ka saka hannun jari a cikin tushen jikinka, za ka sami ikon yin wasa da ƙarancin ƙoƙari, ƙarin magana, da tsawon rai. Fara inda kake, yi amfani da motsa jiki da aka tsara a nan, kuma daidaita su da bukatunka. Kiɗa da jikinka za gode maka.