Ƙungiya a tsaye tana murzawa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Ƙungiya a tsaye tana murzawa

Bangare tsayawa karkatarwa wata matsala ce mai tsauri wanda ke nisantar da abiyanku, ya ba da ƙarfi, haɓaka ƙarfi da haɓaka sassauci. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita juriya bisa ƙarfin mutum. Mutane za su so yin wannan motsa jiki don haɓaka ainihin kwanciyar hankalin su, inganta yanayin su, da tallafawa gabaɗayan dacewa da motsin aikin yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙungiya a tsaye tana murzawa

• Riƙe band ɗin da hannaye biyu, miƙe hannunka kai tsaye a gabanka kuma ka koma baya har sai an sami tashin hankali a cikin ƙungiyar.
• Ƙunƙarar ƙwanƙwasa zuciyarka, sannan ka karkatar da jikinka zuwa gefe ɗaya yayin da kake ja da bandeji zuwa gwiwa a lokaci guda, yana kwaikwayon motsi mai ruɗi.
• Juya motsin hankali a hankali, kwance jikin ku da ɗaga hannuwanku baya zuwa wurin farawa.
• Maimaita motsi a wancan gefen don kammala maimaitawa ɗaya, kuma ci gaba da canza bangarorin don adadin maimaitawar da kuke so.

Lajin Don yi Ƙungiya a tsaye tana murzawa

• Matsayin Da Ya dace: Tsaya tsaye tare da faɗin ƙafafu da ƙafafu. Riƙe band ɗin da hannaye biyu kuma ka mika hannunka sosai. Tabbatar cewa bayanku madaidaiciya kuma ainihin ku yana aiki a duk lokacin motsa jiki. Hunching ko slouching na iya haifar da raunin baya.
• Motsi Mai Sarrafa: Makullin wannan darasi shine aiwatar da motsin jujjuyawar ta hanyar sarrafawa. Guji motsi ko motsi mai sauri wanda zai iya raunana tsokoki. Juya juzu'in ku zuwa gefe ɗaya, murƙushe kejin haƙarƙarin ku zuwa hips ɗin ku. Sa'an nan kuma a hankali komawa zuwa wurin farawa kafin a sake maimaita a daya gefen.
• Guji Ƙarfafawa: Kada ka karkatar da jikinka da nisa ko ka ja bandeji fiye da yankinka na jin daɗi. Yawan wuce gona da iri na iya haifar da raunin tsoka ko wasu raunuka. Yana da mahimmanci don

Ƙungiya a tsaye tana murzawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya a tsaye tana murzawa?

Ee, masu farawa za su iya yin motsa jiki mai jujjuyawa a tsaye. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan ba ku da tabbas game da yadda ake motsa jiki, yana iya zama taimako don neman jagora daga mai horar da kai ko kallon bidiyon koyawa. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.

Me ya sa ya wuce ga Ƙungiya a tsaye tana murzawa?

• Band Overhead Twisting Crunch: Anan, kuna riƙe band ɗin sama kuma kuna yin murɗawa, ƙara ƙarin ƙalubale ga jikinku na sama da ainihin ku.
• Band Seated Twisting Crunch: A cikin wannan sigar, kuna zaune akan ƙwallon kwanciyar hankali ko benci kuma kuna yin murɗaɗɗen murɗawa, wanda ke kai hari ga ainihin tsokoki daga wani kusurwa daban.
• Band Single-Arm Twisting Crunch: Wannan bambance-bambancen ya ƙunshi yin murɗa murɗa tare da hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen keɓewa da ƙarfafa kowane ɓangaren asalin ku daban-daban.
• Band Lying twing crunch: A cikin wannan bambance-bambancen, kuna kwance a baya tare da gwiwoyinku ya tanƙwara yayin da ƙungiyar, wanda ke riƙe da ƙaramin rauni a wuyanku da baya.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya a tsaye tana murzawa?

• Tsaye Resistance Band Hip Abduction: Wannan motsa jiki yana cike da bandeji a tsaye yayin da yake aiki akan tsokoki masu satar hip, waɗanda ake amfani da su yayin motsin karkatarwa, ta haka yana haɓaka aikin gabaɗaya da rage haɗarin rauni.
• Band Curin Cire: Bandungiyar ta cire ta hanyar hadin rataye karkatar da murƙushe yayin da yake da tushe mai karko da inganta ma'auni gaba daya.