Band maraƙi tadawa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Band maraƙi tadawa

Band Calf Raise wani motsa jiki ne da aka yi niyya wanda ke ƙarfafawa da kuma sautin tsokoki na maraƙi, inganta duka kwanciyar hankali da iko a cikin ƙananan ƙafafu. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gudu, ko duk wanda ke neman haɓaka ƙarfin jikinsu ko inganta daidaiton su. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, za ku iya ƙara ƙarfin ku da juriya, wanda zai iya haifar da kyakkyawan aiki a wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Band maraƙi tadawa

• Tabbatar cewa ƙafafunku suna da faɗin hip-dutse kuma gwiwoyinku sun ɗan lanƙwasa.
• A hankali ɗaga dugadugan ku daga ƙasa yayin da kuke riƙe band ɗin, ɗaga sama gwargwadon iyawa don haɗa tsokar maraƙi.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin tashin hankali a cikin maruƙanku.
• Sannu a hankali rage sheqa zuwa ƙasa zuwa wurin farawa, tabbatar da cewa kuna kula da sarrafawa da juriya a cikin motsi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Band maraƙi tadawa

• Madaidaicin Matsayi: Tsaya madaidaiciyar baya kuma shigar da ainihin ku yayin motsa jiki. Ka guji karkata gaba ko baya, saboda hakan na iya haifar da rauni ko rauni. Ya kamata jikinka ya kasance a tsaye a duk lokacin motsi, kuma kallonka ya kamata ya kasance a gaba.
• Motsi Mai Sarrafa: Kada ku yi gaggawar motsa jiki. Tabbatar yin ɗaga maraƙi a hankali da sarrafawa. Motsa jiki da sauri, mai kauri na iya haifar da ciwon tsoka kuma ba zai ba ku cikakkiyar fa'idar motsa jiki ba.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar cewa kuna amfani da cikakken kewayon motsi. Rage dugadugan ku gwargwadon iyawa don shimfiɗa maruƙanku, sannan ku ɗaga su gwargwadon iko

Band maraƙi tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Band maraƙi tadawa?

Ee, masu farawa za su iya yin cikakken motsa jiki na band maraƙi. Abu ne mai sauƙi kuma mai inganci don ƙarfafa tsokoki na maraƙi. Koyaya, yana da mahimmanci a yi amfani da sigar da ta dace kuma fara da matakin juriya mai daɗi. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Hakanan yana iya zama taimako don samun mai horarwa ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Band maraƙi tadawa?

• Wurin zama Band Calf Raise: A cikin wannan bambancin, kuna zaune akan kujera tare da shimfiɗa ƙafafu a ƙasa kuma band ɗin ya kewaye ƙafafunku, sannan ku ɗaga dugaduganku daga ƙasa.
• Ƙafar Ƙafa ɗaya Ƙafa ɗaya: Ana yin wannan motsa jiki a tsaye akan ƙafa ɗaya tare da bandeji a ƙarƙashin ƙafarku, yana ɗaga diddige ku don shiga tsokar maraƙi.
• Band Calf Raise with Toe-In: Don wannan bambance-bambance, kuna tsayawa akan band ɗin tare da nuna yatsun ƙafar ƙafa zuwa ciki, sannan ku ɗaga dugadugan ku daga ƙasa don kaiwa sassa daban-daban na tsokar maraƙi.
• Band Calf Raise with Toe-Out: Wannan bambancin sabanin sigar yatsan yatsan hannu ne, inda zaku tsaya kan band din tare da nuna yatsun kafa a waje, sannan daga diddigin ku don yin aiki daban-daban

Me suna da abin da ya sanya ɗaukehawa ga Band maraƙi tadawa?

• Igiya Tsalle: Wannan motsa jiki yana ƙara ƙarfin maraƙi da fashewa, wanda ya dace da ƙarfin ƙarfafa ƙarfin bandeji yana ɗagawa, yana haifar da daidaiton ƙarfi da ƙarfi a cikin tsokoki na maraƙi.
• Squats : Yayin da ake nufi da cinya da glutes, squats kuma suna shiga tsokoki na maraƙi, musamman a lokacin motsi na sama. Lokacin da aka haɗe shi da ɗan maraƙi yana ɗagawa, waɗannan darussan guda biyu na iya samar da ingantaccen motsa jiki na ƙasan jiki.