Ƙarƙashin Ƙarƙashin Ƙasa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙasa

Hyperextension na bene wani motsa jiki ne mai fa'ida da farko wanda ke niyya ga ƙananan baya, yana taimakawa ƙarfafa tsokoki da haɓaka matsayi. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke ɗaukar tsawon sa'o'i suna zaune ko waɗanda ke nufin haɓaka ainihin kwanciyar hankalinsu. Shiga cikin wannan motsa jiki na iya rage ciwon baya, haɓaka daidaitawar kashin baya, kuma yana ba da gudummawa ga ƙarfin jiki gaba ɗaya da sassauci.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙasa

• Tsaya kafafunku madaidaiciya kuma tare, yatsun kafa suna nunawa.
• Shaka kuma a hankali ɗaga hannuwanku, ƙirji, da ƙafafu daga ƙasa gwargwadon ƙarfin da kuke iyawa, yayin da kuke ajiye wuyan ku a cikin tsaka tsaki.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan yayin da kake matse glutes da ƙananan tsokoki na baya.
• Yi numfashi kuma sannu a hankali rage jikinka zuwa wurin farawa, kuma maimaita motsa jiki kamar yadda ake so.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙasa

• Shiga Jikinka: Kafin ka ɗaga jikinka na sama ko ƙafafu, haɗa tsokoki na tsakiya. Wannan zai ba da kwanciyar hankali da goyon baya ga kashin baya yayin motsa jiki. Kuskure na yau da kullun: Rashin shiga cikin ainihin na iya haifar da dogaro da yawa akan tsokoki na baya, wanda zai haifar da rauni ko rauni. Tabbatar cewa kun kasance cikin maƙarƙashiya a duk lokacin motsa jiki.
• Motsi Mai Sarrafa: Lokacin da kuka ɗaga hannuwanku da ƙafafu, yi haka a hankali da sarrafawa. Wannan zai taimake ka ka shiga daidai tsokoki da kuma kauce wa rauni.

Ƙarƙashin Ƙarƙashin Ƙasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙasa?

Ee, masu farawa zasu iya yin aikin motsa jiki na bene. Koyaya, yana da mahimmanci a fara da ƙarfin haske don guje wa rauni. Wannan motsa jiki yana da kyau don ƙarfafa ƙananan baya da tsokoki na tsakiya. Yana da mahimmanci koyaushe don kula da tsari da fasaha mai kyau don haɓaka fa'idodin motsa jiki da kuma hana yiwuwar raunin da ya faru. Idan an ji wani ciwo ko rashin jin daɗi, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙasa?

• Ƙimar Kujerar Romawa: Wannan bambancin yana amfani da kujera na Romawa ko benci mai tsawo don ƙara yawan motsi da ƙarfin motsa jiki.
• Matsakaicin Ma'auni: Don wannan bambancin, kuna riƙe farantin nauyi ko dumbbell a ƙirjin ku ko bayan kan ku don ƙara juriya da haɓaka ƙalubalen.
• Banded Hyperextensions: A cikin wannan bambancin, kuna amfani da bandeji na juriya a kusa da kugu, wanda aka makala zuwa madaidaicin wuri a gaban ku, don ƙara ƙarin matakin juriya.
• Ƙafafun Ƙafa ɗaya: Wannan bambancin ya ƙunshi yin motsa jiki tare da ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa a cikin ƙarfin tsakanin gefen hagu da dama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙasa?

• Tsare-tsare na haɓaka Ƙaƙƙarfan Ƙarƙashin Ƙasa ta hanyar ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye tsari mai kyau da kuma hana rauni a lokacin hawan jini.
• The Bird Dog motsa jiki wani karin motsa jiki ne zuwa Ƙarƙashin Ƙarƙashin Ƙasa kamar yadda yake inganta daidaituwa, daidaitawa, da ƙarfi a cikin ƙananan baya da tsokoki na ciki, waɗanda ake amfani da su a lokacin hawan jini.