bugun jini

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

Sakonni ga bugun jini

Pulse-ups shine ingantaccen motsa jiki na ƙarfafawa wanda da farko ke kai hari ga ƙananan abs, amma kuma yana ɗaukar abs na sama da ƙwanƙwasa hanji. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa bugun bugun jini a cikin aikin motsa jiki na yau da kullun don inganta ƙarfin asali, haɓaka daidaito da kwanciyar hankali, da ba da gudummawa ga ingantaccen yanki na ciki.

Yanayinta: tsammanin nuni a nuni bugun jini

• Ɗaga ƙafafu biyu a mike zuwa saman rufin don su kasance daidai da jikinka, ajiye su tare kuma a shimfiɗa su gaba ɗaya.
• Shigar da tsokoki na asali kuma ku ɗaga kwatangwalo daga bene a cikin ƙaramin motsi mai sarrafawa, tura ƙafafunku zuwa sama.
• Rage hips ɗin ku zuwa ƙasa sama da ƙasa, kiyaye ƙafafu da ainihin ku.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye iko da daidaito a cikin motsi.

Lajin Don yi bugun jini

• Shiga Mahimmancin ku: Ƙaƙwalwar bugun jini babban motsa jiki ne, don haka yana da mahimmanci don shigar da tsokoki na tsakiya a duk tsawon motsi. Wannan yana nufin ya kamata ku ci gaba da jan maɓallin ciki zuwa ga kashin baya, kuma ku ci gaba da yin kwangilar ku. Kuskure na yau da kullun shine dogaro da yawa akan hanzari ko yin amfani da baya ko wuyansa don yin motsi, wanda zai haifar da rauni.
• Sarrafa Motsin ku: Ya kamata a yi bugun bugun jini ta hanyar sarrafawa. Wannan yana nufin ya kamata ku kasance yana dagawa da runtse kwatangwalo a hankali, ba tare da wani motsi ba. Kuskuren gama gari shine a gaggauce ta cikin

bugun jini Tambayoyin Masu Nuna

Shi beginners za su iya bugun jini?

Ee, masu farawa zasu iya yin motsa jiki na Pulse-up. Duk da haka, yana da mahimmanci a lura cewa wannan darasi na farko yana hari ne akan tsokoki na ƙananan ciki kuma yana iya zama ɗan ƙalubale ga waɗanda suka kasance sababbi don dacewa ko kuma suna da raunin tsoka. Yana da mahimmanci don farawa a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara maimaitawa yayin da ƙarfi da jimiri suka inganta. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga bugun jini?

• Nauyin Pulse-Up: Don wannan bambancin, riƙe dumbbell mai haske tsakanin ƙafafunku yayin yin bugun bugun jini don ƙara juriya da ƙalubalanci ƙananan abs da masu sassauƙa na hip.
• Reverse Pulse-Up: Maimakon ɗaga kwatangwalo daga ƙasa, kuna ɗaga baya na sama yayin da kuke kiyaye ƙafafu a cikin iska, wanda ke kaiwa saman abs.
• Pulse-Up with a Twist: Wannan bambance-bambancen ya ƙunshi karkatar da kwatangwalo zuwa gefe ɗaya a saman bugun bugun jini don haɗa abubuwan da suka dace kuma ƙara juzu'in juzu'i zuwa motsa jiki.
• Ƙwallon Ƙwallon Ƙarfafawa: Yin bugun bugun jini tare da ƙafafu a kan ƙwallon kwanciyar hankali yana ƙara wani abu na daidaito da kwanciyar hankali, yana sa ainihin ku yayi aiki sosai don sarrafa motsi.

Me suna da abin da ya sanya ɗaukehawa ga bugun jini?

• Ƙafar ɗaga ƙafa wani motsa jiki ne mai tasiri wanda ya dace da Pulse-ups, yayin da suke niyya ga tsokoki na ƙananan ciki, suna haɓaka ƙarfin gabaɗaya da sautin duk yankin ciki, kama da tasirin Pulse-ups.
• Crunches na keke kuma na iya haɗawa da Pulse-ups, saboda ba wai kawai suna kaiwa ga abdominis da ƙumburi ba ne kawai, amma kuma suna haɗa motsin karkatarwa wanda zai iya haɓaka ƙarfin jujjuyawar ainihin ainihin ƙarfin da sassauci, yana ba da ƙarin aikin motsa jiki na ciki.