Ƙafar Juya Zauna

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques, Quadriceps

Sakonni ga Ƙafar Juya Zauna

The Flexion Leg Sit Up wani motsa jiki ne mai ƙarfi wanda ke kai hari ga ainihin tsokoki, musamman maƙarƙashiya, yayin da yake shiga cikin jujjuyawar hip da ƙananan jiki. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai waɗanda ke da niyyar haɓaka ƙarfin ainihin su, haɓaka daidaito, da haɓaka haɗin gwiwar jiki gaba ɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimaka muku cimma madaidaicin sashi, mafi kyawun matsayi, da haɓaka aikin jikin ku.

Yanayinta: tsammanin nuni a nuni Ƙafar Juya Zauna

• Kunna gwiwoyinku kuma ku kawo su zuwa ga ƙirjin ku, kiyaye ƙafafunku daga ƙasa; wannan shine matsayin ku na farawa.
• A lokaci guda, ɗaga jikinka na sama daga ƙasa, kawo gwiwar gwiwarka zuwa gwiwoyi a cikin motsin zama.
• Dakata na ɗan lokaci a saman motsin, sannan sannu a hankali rage girman jikin ku da ƙafafu zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da shigar da tsokoki na ciki a duk lokacin motsa jiki.

Lajin Don yi Ƙafar Juya Zauna

• ** Shiga Jigon ku ***: Yayin da kuke zaune, tabbatar da shigar da tsokoki na ciki maimakon dogaro da wuyanku ko baya. Kuskure na yau da kullun shine jan wuyan ku, wanda ba kawai rage tasirin aikin ba amma kuma yana iya haifar da rauni ko rauni.
• **Motsi Mai Sarrafawa**: Tabbatar cewa motsin ku yana jinkiri, tsayayye, kuma ana sarrafa shi. Ka guji jarabar yin gaggawar zama ko yin amfani da kuzari don ja da kanka. Wannan zai iya haifar da mummunan nau'i da raunin da ya faru.
• **Tsarin Numfashi**: Numfashi yayin da kake daga jikinka kana shaka yayin da kake sauke shi. Wannan yana taimakawa wajen shigar da tsokoki na tsakiya yadda ya kamata kuma yana hana

Ƙafar Juya Zauna Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafar Juya Zauna?

Ee, masu farawa zasu iya yin motsa jiki na Flexion Leg Sit up. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Wannan motsa jiki da farko yana kaiwa ga tsokoki na ciki kuma yana shiga ƙwanƙwasa hanji. Tabbatar kiyaye tsari mai kyau don guje wa rauni ko rauni. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, ana ba ku shawarar neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙafar Juya Zauna?

• V-up Sit-up wani bambanci ne inda kuke ɗaga kafafunku da na sama a lokaci guda, kuna samar da siffar V.
• Rashan Twist Sit-up ya ƙunshi juzu'i a kololuwar zaman, wanda ke yin niyya ga maƙasudin ban da tsokoki na asali.
• Jackknife Sit-up shine mafi ci gaba bambance-bambancen, inda kuka cika jikin ku sannan ku ninka ta hanyar kawo kafafunku da hannayenku tare.
• Reverse Crunch shine bambancin inda maimakon ɗaga jikinka na sama, zaka ɗaga ƙananan jikinka zuwa kirjinka.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Juya Zauna?

• Bicycle Crunches: Waɗannan su ne ingantacciyar ma'amala ga Flexion Leg Sit up saboda ba wai kawai suna aiki da ɗigon ciki ba amma har ma suna aiwatar da obliques, suna ba da cikakkiyar motsa jiki na ciki da kuma taimakawa wajen haɓaka tushen ƙarfi da daidaitacce.
• Rashan Twists: Ta hanyar kai hari ga obliques, ƙananan baya, da ciki, Rashan Twists suna cika Ƙafar Flexion Sit up ta hanyar ba da motsi na juyawa wanda ke ƙalubalantar ainihin ku ta wata hanya ta daban, inganta ci gaba da kwanciyar hankali da ƙarfin ku.