Band Kin Zama

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps, Serratus Anterior, Tensor Fasciae Latae

Sakonni ga Band Kin Zama

Band Decline Sit-up wani motsa jiki ne mai matukar tasiri wanda ke kai hari ga tsokoki na ciki, yana inganta ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, kamar yadda za a iya daidaita juriya gwargwadon iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin su, inganta matsayi, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Band Kin Zama

• Sanya ƙafafunku a ƙasa kuma ku durƙusa gwiwoyinku a kusurwa 90-digiri. Ya kamata jikin ku ya kasance a cikin raguwa tare da kan ku ƙasa da hips.
• Shiga jigon ku kuma fara motsa jiki ta hanyar yin zama, ja da juriya zuwa jikin ku yayin da kuke tashi.
• Riƙe matsayi a saman na ɗan lokaci, tabbatar da cewa tsokoki na ciki sun cika kwangila.
• Sannu a hankali rage jikin ku zuwa wurin farawa, sakin tashin hankali a cikin band. Maimaita wannan don adadin maimaitawa da ake so.

Lajin Don yi Band Kin Zama

• Kiyaye Form Mai Kyau: Tsaya ƙafafunku a kwance a ƙasa kuma gwiwoyinku sun lanƙwasa a kusurwa 90-digiri. Yayin da kake zaune, mayar da hankali kan yin amfani da tsokoki na ciki maimakon ja da hannunka ko matsa wuyanka. Ka guji kuskuren gama gari na jagoranci da kai ko wuyanka, wanda zai iya haifar da rauni ko rauni.
• Sarrafa Motsi: Tasirin Band Decline Sit-up ya ta'allaka ne a cikin motsin sarrafawa, duka yayin da suke zaune a kan juriya na band kuma yayin ragewa baya. Ka guje wa kuskuren gaggawar motsi ko yin amfani da hanzari don zama, wanda zai iya rage tasirin motsa jiki kuma ya kara haɗarin rauni.
• Numfashi Daidai: Ka tuna fitar da numfashi yayin da kake

Band Kin Zama Tambayoyin Masu Nuna

Shi beginners za su iya Band Kin Zama?

Ee, masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarfafa Zama. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfi da jimiri ke haɓaka. Wannan darasi da farko yana kaiwa ga tsokoki na ciki kuma yana iya zama da wahala sosai, don haka yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Yana iya zama da amfani ga masu farawa su sami mai horo ko ƙwararren mai motsa jiki ya kula da su da farko don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Band Kin Zama?

• Ƙarƙashin Ƙarƙashin Ƙirji tare da Latsa Kirji: A cikin wannan bambancin, kuna yin latsa kirji tare da bandejin juriya a saman kowane zama.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Anan, za ku ƙara motsi na motsa jiki yana jan band zuwa gare ku yayin da kuke zaune, wanda ke aiki da baya da kafadu.
• Single-Single Band Rage-up: Wannan nau'in yana buƙatar ka aiwatar da zama-sama ta amfani da hannu daya kawai don jan banbancin ka da babba da jiki mai sama.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafa tare da Ƙafafun Ƙafa: A cikin wannan bambancin, za ku ƙara ɗaga ƙafa a saman kowane zazzagewa, da shigar da ƙananan ƙananan ku da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Band Kin Zama?

• Planks: Planks babban motsa jiki ne na haɗin gwiwa saboda suna shiga cikin gaba ɗaya, gami da tsokoki da aka yi amfani da su a Band Decline Sit-ups. Suna taimakawa wajen gina jimiri a cikin abs, baya, da tsokoki masu daidaitawa, wanda zai iya inganta tsari da ingancin zaman ku.
• Kafa ta tashi: Kafa ta tashi kuma yana iya dacewa da ƙungiyar ƙiɗa da ke zaune a cikin gida yayin da suke nada ƙananan tsokoki na ciki. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya ƙara ƙarfin ku don yin motsi na sama a cikin raguwa da kuma kula da matsayi mafi kyau yayin motsa jiki.