3 4 Zauna

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

Sakonni ga 3 4 Zauna

3 4 Sit up shine ingantaccen motsa jiki mai ƙarfafawa wanda ke kai hari ga tsokoki na ciki, yana haɓaka kwanciyar hankali, kuma yana inganta yanayin jikin ku gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawarsu. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen cimma matsakaicin ƙaranci ba amma yana goyan bayan kyakkyawan aiki a cikin sauran ayyukan jiki da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni 3 4 Zauna

Lajin Don yi 3 4 Zauna

• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine gaggawar motsin zama. Yana da mahimmanci a yi motsa jiki a hankali, sarrafawa. Ɗaga jikinka na sama daga ƙasa zuwa cinyoyinka, yin numfashi yayin da kake yin haka. Dakata a saman motsin, sannan a hankali ka runtse kanka baya, numfashi yayin da kake yin haka.
• Matsayin Wuyan: Ka guji ja a wuyanka lokacin da kake zaune. Wannan kuskure ne na kowa wanda zai iya haifar da wuyan wuyansa. Hannunku suna nan don tallafi, ba don yin ɗagawa ba. Tsaya wuyanka a cikin tsaka tsaki, daidaita tare da kashin baya.
• Shiga Mabuɗin Ku: Maɓallin samun

3 4 Zauna Tambayoyin Masu Nuna

Shi beginners za su iya 3 4 Zauna?

Ee, mafari za su iya yin aikin motsa jiki na 3/4. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar daidai don guje wa duk wani rauni mai yuwuwa. Hakanan ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo don tabbatar da cewa kuna yin motsa jiki daidai. Idan akwai rashin jin daɗi ko ciwo, yana da kyau a dakatar da motsa jiki kuma ku nemi shawarar kwararru.

Me ya sa ya wuce ga 3 4 Zauna?

• Rashan Twist Sit Up: Wannan bambancin ya ƙunshi yin daidaitaccen zama, amma a saman, kuna karkatar da jikin ku daga gefe zuwa gefe.
• Jackknife Sit Up: Wannan shi ne ƙarin ci-gaba bambance-bambancen inda ka mika hannuwanku da kafafu gaba daya, sa'an nan kawo jikinka zuwa wani V siffar.
• Matsayin Ma'auni: Wannan bambancin ya ƙunshi riƙe nauyi ko dumbbell akan ƙirjin ku yayin yin zama, yana ƙara juriya ga motsi.
• Ballurin kwanciyar hankali yana zaune: Wannan bambancin yana amfani da ƙwallo mai kwanciyar hankali don tallafawa ƙananan baya a lokacin zama, wanda zai iya taimaka wajan rage iri da kuma maƙasudin yadda Abs ya fi dacewa.

Me suna da abin da ya sanya ɗaukehawa ga 3 4 Zauna?

• Bicycle Crunch wani motsa jiki ne wanda ya dace da 3 4 Sit up. Har ila yau, yana kaiwa ga abs amma yana ƙara wani nau'i na aikin da ba daidai ba, wanda zai iya taimakawa wajen inganta ƙarfin ƙarfin zuciya da kwanciyar hankali, yana sa zaman ya fi tasiri.
• Twist na Rasha yana da matukar dacewa ga 3 4 Sit up saboda yana aiki da dukan yankin na ciki, ciki har da obliques, wanda sau da yawa ana watsi da su a cikin motsa jiki na al'ada. Wannan na iya haifar da ƙarin daidaito da cikakkiyar motsa jiki.