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 babban motsa jiki ne mai tasiri sosai wanda ke kaiwa tsokoki na ciki, yana taimakawa wajen inganta ƙarfi, kwanciyar hankali, da matsayi. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa da ke neman haɓaka ainihin ƙarfi zuwa ƴan wasan da ke neman haɓaka aikinsu. Mutum zai so yin wannan darasi saboda ba wai yana ƙara ƙarfin gaske bane har ma yana taimakawa wajen haɓaka daidaituwar jiki gaba ɗaya da daidaito.

Yanayinta: tsammanin nuni a nuni 3/4 Zauna

• Sanya hannuwanku a bayan kai, ko ketare a kan ƙirjin ku, tabbatar da cewa kada ku dame wuyan ku lokacin da kuke yin zama.
• Shiga tsokoki na ciki kuma ka ɗaga jikinka na sama daga ƙasa zuwa gwiwoyinka, amma tsaya a kusan matsayi 3/4, ma'ana ba za ka tafi har zuwa gwiwa ba.
• Riƙe wannan matsayi na daƙiƙa, mai da hankali kan tashin hankali a cikin tsokoki na ciki.
• Rage jikin ku baya zuwa wurin farawa a cikin tsari mai sarrafawa kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi 3/4 Zauna

• Motsi masu sarrafawa: Maɓallin ingantaccen zaman 3/4 yana jinkirin, motsi mai sarrafawa. Guji kuskuren gama gari na amfani da hanzari don ɗaga jikinka daga bene. Maimakon haka, haɗa tsokoki na ciki don ɗaga jikinka na sama kusan rabin tsakanin kasa da gwiwoyi.
• Numfashi Daidai: Numfashi yana da mahimmanci a kowane motsa jiki. Yi numfashi yayin da kake kwance baya da fitar numfashi yayin da kake daga jikinka. Kada ka riƙe numfashinka saboda zai iya ƙara hawan jini kuma ya hana tsokoki daga samun iskar oxygen da suke bukata.
• Tsaya Bayanku Daidai: Kuskure na gama gari shine kewaya baya yayin motsi. Yi ƙoƙarin kiyayewa

3/4 Zauna Tambayoyin Masu Nuna

Shi beginners za su iya 3/4 Zauna?

Ee, masu farawa za su iya yin aikin motsa jiki na 3/4. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa kowane rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo idan kun kasance sababbi don motsa jiki don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga 3/4 Zauna?

• Karkatar Rasha: A cikin wannan bambancin, kuna zaune a ƙasa tare da durƙusa gwiwoyi, ja abs ɗin ku zuwa kashin baya, kuma ku karkatar da jikin ku daga gefe zuwa gefe.
• V-sit: Wannan shine mafi ƙalubalanci bambancin inda kuke zaune tare da ƙafafunku daga ƙasa, kuma kuna jingina baya yayin da kuke mayar da baya, samar da siffar V tare da jikin ku.
• Crunch Bicycle: Don wannan bambancin, kuna kwance a bayanku, kawo gwiwoyinku zuwa kirjinku, kuma ku canza taɓa gwiwar gwiwar ku zuwa kishiyar gwiwa.
• Plank: Ko da yake ba zaman al'ada ba ne, wannan motsa jiki yana ƙarfafa tsokoki iri ɗaya. Kuna riƙe jikin ku a madaidaiciyar layi tun daga kanku zuwa ƙafafu, kuna kwantar da hannayenku da yatsun kafa.

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

• Juyin juya halin Rasha wani ƙari ne mai kyau, kamar yadda kuma suke kaiwa ga obliques, haɓaka ƙarfin jujjuyawar da kwanciyar hankali wanda 3/4 sit-ups ya fara haɓakawa.
• Crunches na keke na iya haɗawa 3/4 zama-ups da kyau saboda sun haɗa da crunching da motsi motsi, wanda ba wai kawai yana aiki da babba da ƙananan abs ba amma yana haɓaka ingantaccen daidaituwa da daidaituwa.