Babban Gudun Knee

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Babban Gudun Knee

Babban Gudun Gwiwa wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga ƙananan jiki, gami da cinyoyi, kwatangwalo, da maruƙa, yayin da yake haɓaka lafiyar zuciya. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa 'yan wasa, waɗanda ke neman haɓaka ƙarfinsu, ƙarfin hali, da juriya. Wannan motsa jiki yana da fa'ida musamman saboda ba kawai sautin tsokoki bane amma yana inganta daidaito, daidaitawa, da haɓaka lafiyar gabaɗaya, yana mai da shi mashahurin zaɓi ga waɗanda ke neman cikakkiyar motsa jiki.

Yanayinta: tsammanin nuni a nuni Babban Gudun Knee

• Fara gudu a wuri, kawo gwiwoyinku sama kamar yadda za su iya tafiya.
• Yayin da kuke ɗaga gwiwoyinku, ku tabbata cinyoyinku sun kusan layi ɗaya da ƙasa.
• Juya hannuwanku a zahiri kamar kuna gudana akai-akai, amma ku tabbata sun daidaita da kishiyar kafa.
• Ci gaba da wannan motsi don adadin lokacin da ake so ko maimaitawa, tabbatar da kiyaye jigon ku da kiyaye saurin gudu.

Lajin Don yi Babban Gudun Knee

• **Motsin Hannu**: Ya kamata hannuwanku suyi tafiya daidai da kafafun ku. Yayin da gwiwa ta dama ta hau sama, hannun hagu ya kamata ya motsa gaba kuma akasin haka. Wannan ba wai kawai yana taimakawa wajen kiyaye daidaito ba amma yana ƙara ƙarfin motsa jiki.
• ** Tsawon gwiwa ***: Nufin ɗaga gwiwoyinku zuwa tsayin hips, amma kar ku tilasta shi idan ba za ku iya kai wannan tsayin da farko ba. A hankali ƙara tsayi yayin da sassauci da ƙarfin ku ya inganta. Kuskure na yau da kullun shine rashin ɗaga gwiwoyi sosai, wanda ke rage tasirin motsa jiki.
• ** Saukowa Kafar**: Kasa a hankali akan ƙwallan ƙafafunku ba akan dugaduganku ba. Saukowa akan dugadugan ku na iya haifar da rauni yayin da yake aika firgita a ƙafar ku, mai yuwuwar cutar da gwiwoyinku

Babban Gudun Knee Tambayoyin Masu Nuna

Shi beginners za su iya Babban Gudun Knee?

Ee, masu farawa za su iya yin motsa jiki na High Knee Run. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara taki yayin da matakin dacewarsu ya inganta. Wannan motsa jiki yana da kyau don inganta lafiyar zuciya da jijiyoyin jini, haɓaka ƙananan ƙarfin jiki, da haɓaka sauri da ƙarfi. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su tabbatar sun yi amfani da tsari daidai don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, yana da kyau a daina motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Babban Gudun Knee?

• Babban Knee Twists: Wannan bambancin ya haɗa da karkatar da jikin ku da ƙoƙarin taɓa gwiwar gwiwar ku zuwa gwiwa mai tasowa, ƙara motsa jiki na ciki zuwa gaurayawa.
• Babban Knee Jump Rope: A cikin wannan bambancin, kuna yin Babban Gudun Knee yayin da kuke tsalle igiya a lokaci guda, wanda ke ƙara daidaitawa da ƙalubalen zuciya.
• Lateral High Knee Run: Wannan bambancin ya haɗa da motsi gefe zuwa gefe yayin da ake yin Babban Knee Run, wanda ke taimakawa wajen aiki da tsokoki na gefe da kuma inganta haɓaka.
• Babban Gudun Knee tare da Ƙungiyoyin Resistance: Wannan bambancin ya haɗa da yin amfani da igiyoyin juriya a kusa da idon sawu ko gwiwoyi a lokacin Babban Knee Run, wanda ke ƙara ƙalubalen ƙarfi da juriya ga ƙananan tsokoki na jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Babban Gudun Knee?

• Masu hawan dutse: Masu hawan dutse suna da matukar dacewa ga High Knee Run yayin da suke yin niyya iri ɗaya da tsokoki na ƙafafu, amma kuma suna shiga jiki na sama, inganta ƙarfin gaba ɗaya da jimiri.
• Squat Jumps: Squat Jumps yana aiki da kyau tare da High Knee Run yayin da suke mayar da hankali kan gina ƙananan ƙarfin jiki, musamman a cikin quads, hamstrings, da glutes, yayin da kuma inganta lafiyar zuciya.