Band jack wuka zauna-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Obliques, Pectineous, Tensor Fasciae Latae

Sakonni ga Band jack wuka zauna-up

Band Jack Knife Sit-up babban motsa jiki ne mai ƙarfi wanda ke ƙarfafa abubuwan ciki, jujjuyawar hip, da ƙananan baya, yana ba da cikakkiyar motsa jiki don tsakiyar sashin ku. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, saboda juriya mai daidaitacce. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana inganta ƙarfin gaske da kwanciyar hankali ba amma yana haɓaka daidaituwa, matsayi, da kuma dacewa da aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Band jack wuka zauna-up

• Ɗauki ƙarshen band ɗin tare da hannaye biyu, kuma ku miƙe hannuwanku madaidaiciya sama da kan ku, kiyaye ƙafafunku a mike kuma.
• A cikin motsi guda ɗaya na ruwa, yi zama ta hanyar ɗaga jikinka na sama daga ƙasa yayin da kake jan gwiwoyi zuwa ƙirjinka lokaci guda.
• A saman motsi, jikinka ya kamata ya zama siffar V kuma ya kamata ka ji raguwa a cikin tsokoki na ciki.
• Sannu a hankali rage jikin ku zuwa wurin farawa, mika hannayenku da kafafunku, kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Band jack wuka zauna-up

• Motsi Mai Sarrafa: Yana da mahimmanci a yi motsa jiki tare da motsi mai sarrafawa. Ka guje wa firgita ko amfani da kuzari don ja da kanka. Maimakon haka, yi amfani da tsokoki na ciki don ɗaga na sama a hankali zuwa gwiwoyi yayin da suke ɗaga kafafunku don saduwa da jikinku na sama.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ragewar jikin ku gaba ɗaya baya bayan kowane wakili don jikinku ya faɗi kafin fara mai zuwa na gaba.
• Gujewa Ƙwayar Wuya: Kuskure na gama gari shine a ja wuya a lokacin zaman. Don kauce wa wannan, mayar da hankali kan ajiye wuyanka a cikin tsaka tsaki.

Band jack wuka zauna-up Tambayoyin Masu Nuna

Shi beginners za su iya Band jack wuka zauna-up?

Ee, tabbas masu farawa za su iya gwada motsa jiki na Band Jack Knife Sit-up, amma yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba. Yana buƙatar adadi mai kyau na ƙarfi da sarrafawa. Idan kun fara farawa, yana iya zama mafi kyau don farawa da motsa jiki masu sauƙi kamar daidaitattun sit-ups ko crunches, kuma a hankali ku yi aiki har zuwa ƙarin ƙungiyoyi masu rikitarwa kamar Band Jack Knife Sit-up yayin da ƙarfin ku da matakin dacewa ya inganta. . Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni kuma tuntuɓi ƙwararren ƙwararru idan ba ku da tabbacin yadda ake yin kowane motsa jiki.

Me ya sa ya wuce ga Band jack wuka zauna-up?

• Kwallon Magani Jack Knife Sit-up: A cikin wannan bambance-bambance, kuna riƙe ƙwallon magani da hannaye biyu yayin yin zaman, ƙara ƙarin ƙalubale ga ainihin ku.
• Stability Ball Jack Knife Sit-up: Wannan sigar tana amfani da ƙwallon kwanciyar hankali don haɗa ƙarin tsokoki da haɓaka daidaito da kwanciyar hankali.
• V-Up Jack Knife Sit-up: Maimakon durƙusa gwiwoyi, kuna kiyaye ƙafafunku madaidaiciya, kuna yin siffar 'V' tare da jikinku a saman sit-up.
• Ƙafa ɗaya Jack Knife Sit-up: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya kawai a lokaci guda, wanda ke kaiwa tsokoki daban-daban kuma yana ƙara wani abu na wahala.

Me suna da abin da ya sanya ɗaukehawa ga Band jack wuka zauna-up?

• Plank: Aikin motsa jiki yana cika wurin zama na Band Jack Knife ta hanyar ƙarfafa ainihin tsokoki, wanda ke taimakawa wajen inganta kwanciyar hankali da juriya da ake bukata don yin zaman Band Jack Knife da kyau.
• Bicycle Crunches: Bicycle Crunches suna haɓaka wurin zama na Band Jack Knife ta hanyar yin niyya ga ƙananan abs da obliques, don haka tabbatar da cikakken kewayon motsi da ƙarin aikin motsa jiki na ciki.