Babban Gwiwa a bango

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Babban Gwiwa a bango

Babban Gwiwa a kan motsa jiki na bango wani motsa jiki ne mai ƙarfi wanda ke kai hari ga ainihin, tsokoki na ƙafa, kuma yana inganta daidaiton jiki gaba ɗaya da daidaitawa. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ƙarfin daidaitacce. Mutane da yawa za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta ƙarfin zuciya, da kuma inganta matsayi mafi kyau.

Yanayinta: tsammanin nuni a nuni Babban Gwiwa a bango

• Ɗaga gwiwa na dama zuwa ga kirjinka kamar yadda za ka iya yayin kiyaye ma'auni.
• Rage gwiwa na dama kuma mayar da ƙafarku zuwa ƙasa.
• Maimaita motsi iri ɗaya tare da gwiwa na hagu, ɗaga shi zuwa kirjin ku.
• Ci gaba da musanya tsakanin gwiwar dama da hagu, yin aikin a cikin taki wanda ya dace da ku.

Lajin Don yi Babban Gwiwa a bango

• Matsayi: Tsaya bayanka madaidaiciya da jigon ku yayin aikin motsa jiki. Wannan yana taimakawa wajen kiyaye daidaito kuma yana ƙarfafa ainihin ku. Ka guji yin lanƙwasa ko lankwasa bayanka domin hakan na iya haifar da ciwon baya ko wasu raunuka.
• Ɗaga Knee: Ɗaga gwiwa ɗaya zuwa ga ƙirjin ku, gwargwadon yadda za ku iya, yayin da kuke ajiye ɗayan ƙafar a ƙasa. Ya kamata gwiwa ta zama daidai da ƙasa ko sama. Ka guje wa rabin ɗaga gwiwa yayin da yake rage tasirin motsa jiki kuma yana iya sanya damuwa mara kyau akan ƙwanƙwasa kwatangwalo.
• Motsin Hannu: Yi amfani da hannunka don ma'auni ta hanyar sanya tafin hannunka saman bango. Ka guji tura bango da hannunka, saboda wannan na iya ɗaukar wasu ayyukan daga naka

Babban Gwiwa a bango Tambayoyin Masu Nuna

Shi beginners za su iya Babban Gwiwa a bango?

Ee, masu farawa zasu iya yin Babban Knee akan motsa jiki na bango. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke taimakawa wajen inganta ƙarfin jiki da sassauci. Koyaya, yana da mahimmanci a yi shi daidai don guje wa rauni. Idan kun kasance mafari, kuna iya farawa a hankali kuma a hankali ƙara saurin ku da ƙarfin ku yayin da matakin dacewarku ya inganta. Hakanan yana da kyau a yi dumi kafin a fara motsa jiki sannan a mike daga baya.

Me ya sa ya wuce ga Babban Gwiwa a bango?

• Babban Knee tare da Kick Side: Bi kowane tsayin gwiwa, yi bugun gefe a bango don haɗa tsokoki na madaidaici.
• Babban Knee tare da Tushen bango: Haɗa babban gwiwa tare da tura bango ta hanyar sanya hannayenku akan bango da yin turawa bayan kowace babban gwiwa.
• Babban Knee tare da Wall Squat: Bayan kowane babban gwiwa, yi bangon bango ta hanyar jingina da bango kuma rage jikinka zuwa matsayi na squat.
• Babban Knee tare da Taɓan Yatsan Yatsan ƙafa: Bayan ɗaga gwiwa zuwa bango, shimfiɗa ƙafar ƙafa kuma taɓa ƙafar ƙafar zuwa bango, shigar da ainihin ku da haɓaka sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Babban Gwiwa a bango?

• Wall Sits: Ganuwar zaune cikakke ne yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya kamar Babban Knee da bango - quadriceps, hamstrings, da glutes, amma a tsaye, yanayin isometric, wanda ke taimakawa haɓaka ƙarfin tsoka da ƙarfi.
• Masu hutawa na dutse: Manyan gwiwoyi a bango, masu hawan dutse suna ba da isasshen aiki, masu sassaucin ra'ayi, da tsokoki na ƙafa, da haɓaka daidaito da daidaituwa.