Band tura zaune

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

Sakonni ga Band tura zaune

The Band Push Sit-Up motsa jiki ne mai ƙarfi wanda ke kaiwa hari da ƙarfafa ainihin ku, kafadu, da hannaye yayin inganta kwanciyar hankali gabaɗaya. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ƙarfin ciki da juriyar jikinsu na sama. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka matsayi, haɓaka wasan motsa jiki, da haɓaka aikin motsa jiki saboda cikakkiyar haɗin kai da mai da hankali kan daidaitawar asali.

Yanayinta: tsammanin nuni a nuni Band tura zaune

• Ka kwanta a bayanka tare da durƙusa gwiwoyi, kuma ka riƙe ƙarshen ƙungiyar juriya da hannaye biyu, tabbatar da cewa akwai ɗan tashin hankali a cikin band ɗin.
• Yayin da kuka fara yin sit-up, a lokaci guda ku tura band ɗin gaba a cikin motsin naushi, riƙe hannayenku madaidaiciya.
• Rage kanku baya zuwa wurin farawa, ja da bandeji zuwa kirjin ku.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Band tura zaune

• Sigar da ta dace: Fara da zama a ƙasa tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Riƙe band ɗin tare da hannayenku a faɗin kafaɗa baya. Tsaya baya madaidaiciya kuma shigar da ainihin ku yayin da kuke tura bandeji daga jikin ku. Ka guji zagaye bayanka ko karkace saboda wannan na iya haifar da rauni.
• Motsi Mai Sarrafa: Guji motsin motsi. Tura band ɗin daga jikin ku a cikin tsari mai sarrafawa kuma a hankali komawa zuwa wurin farawa. Wannan zai tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki.
• Kada ku Ƙarfafa Ƙaddamarwa: Ƙungiyar ya kamata ta kasance mai ƙarfi don samar da juriya, amma ba maƙarƙashiya ba don haka dole ne ku damu.

Band tura zaune Tambayoyin Masu Nuna

Shi beginners za su iya Band tura zaune?

Babu shakka, masu farawa zasu iya yin motsa jiki na turawa sit-up. Duk da haka, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan tsari daidai don guje wa rauni. Hakanan ana ba da shawarar neman jagora daga ƙwararrun motsa jiki ko kallon bidiyo na koyarwa don tabbatar da dabarar da ta dace. Kamar yadda yake tare da kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimiri ya inganta.

Me ya sa ya wuce ga Band tura zaune?

• Resistance Band Push Sit-Up: Wannan sigar tana amfani da band ɗin juriya, wanda ke ƙara ƙarin matakin wahala ga motsa jiki kuma yana taimakawa haɓaka ƙarfi da juriya.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaddamarwa ana yin shi a kan benci na karkata, wanda ke ƙara ƙarfin motsa jiki da kuma kai hari ga tsokoki na ciki daban-daban.
• The Double Band Push Sit-Up: A cikin wannan bambance-bambance, ana amfani da makada biyu lokaci guda don ƙara juriya da ƙalubalanci na sama.
• Band Push Sit-Up with Twist: Wannan bambance-bambancen ya haɗa da juzu'i a saman sit-up, wanda ke taimakawa wajen shiga tsokoki na wucin gadi da haɓaka ƙarfin ainihin gaba ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Band tura zaune?

• Plank with Band Rows: Plank tare da Band Rows ba wai kawai yana ƙarfafa ainihin ku ba, kamar Band Push Sit-up, amma kuma ya haɗa da jan motsi wanda ke aiki da tsokoki na baya, yana ba da cikakkiyar motsa jiki wanda ya dace da motsin motsi a cikin Band Push Sit-up. .
• Resistance Band Squats: Wannan motsa jiki yana cika Band Push Sit-up ta hanyar haɗa ƙananan ƙarfin horo na jiki tare da kwanciyar hankali, kama da sit-up, amma yana mai da hankali kan ƙananan jiki, yana tabbatar da cikakken motsa jiki.