Cable Rataye Kafar Tadawa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Cable Rataye Kafar Tadawa

Cable Hanging Leg Raise shine babban motsa jiki mai ƙarfi wanda ke da niyya ga abs, amma kuma yana aiki da jujjuyawar hip da ƙananan baya, yana ba da ingantacciyar hanya don ƙarfafawa da sautin waɗannan wuraren. Yana da kyakkyawan zaɓi ga waɗanda ke matsakaicin matsakaici ko ci gaba na motsa jiki, musamman ga 'yan wasa da masu gina jiki waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Shiga cikin wannan motsa jiki na iya inganta daidaituwa, taimakawa wajen yin ayyuka na yau da kullum tare da sauƙi, kuma yana ba da gudummawa ga yanki mai kyau na ciki, yana mai da shi abin sha'awa ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Cable Rataye Kafar Tadawa

• Ka kama igiyar da hannaye biyu kuma ka koma baya 'yan ƙafafu don haifar da tashin hankali akan kebul ɗin, sannan ɗaga hannayenka ka lanƙwasa gwiwar gwiwarka don kawo igiyar zuwa matakin kunne, ƙirƙirar kusurwa 90-digiri tsakanin jikinka da hannaye.
• Ɗaga ƙafafunku daga ƙasa kuma ku rataya kyauta, wannan shine farkon ku.
• Fara motsa jiki ta hanyar ƙulla ciwon ciki da ɗaga gwiwoyinku zuwa ga ƙirjin ku, yayin da kuke haɗa kafafunku tare da bayanku madaidaiciya.
• Rage kafafunku zuwa matsayi na farawa a cikin tsari mai sarrafawa, tabbatar da ku kula da tashin hankali a cikin abs a cikin motsi. Maimaita don adadin da ake so.

Lajin Don yi Cable Rataye Kafar Tadawa

• Motsi Mai Sarrafa: Ka guji karkatar da jikinka ko yin amfani da kuzari don ɗaga ƙafafunka. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon baya kuma baya shiga tsokoki da aka yi niyya yadda ya kamata. Maimakon haka, mayar da hankali kan yin amfani da tsokoki don ɗaga ƙafafunku a hankali, sarrafawa.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yi ƙoƙarin ɗaga ƙafafunku sama yadda za ku iya, da kyau har sai sun kasance a kusurwa 90-digiri tare da jikin ku. Duk da haka, kada ku tilasta jikin ku zuwa wani wuri mara dadi. Idan ba za ku iya ɗaga ƙafafunku sama da farko ba, fara da ƙaramin kewayon kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
• Rike Naku

Cable Rataye Kafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Cable Rataye Kafar Tadawa?

Ee, masu farawa zasu iya yin motsa jiki na Cable Hanging Leg Raise, amma yana da mahimmanci a lura cewa yana da ƙarin ci gaba da motsa jiki wanda ke buƙatar babban adadin ƙarfi da sarrafawa. Idan kun kasance mafari, ana ba da shawarar farawa da motsa jiki mafi sauƙi kamar ɗaga ƙafa ta yau da kullun ko ɗaga gwiwa kuma sannu a hankali ku yi aiki har zuwa Cable Hanging Leg Raise yayin da ƙarfin ku da sarrafa ku suka inganta. Koyaushe tuna yin amfani da tsari da dabara mai kyau don guje wa rauni.

Me ya sa ya wuce ga Cable Rataye Kafar Tadawa?

• Cable Woodchop ya ƙunshi karkatar da gangar jikin ku yayin ja da kebul ɗin a tsaye a jikin ku, yana aiki da ma'auni da ƙananan abs.
• Kneeling Cable Crunch shine bambancin inda kuka durƙusa a ƙasa kuma ku ja kebul ɗin zuwa ƙasa, yana mai da hankali kan tsokoki na ciki.
• Cable Russian Twist motsa jiki ne zaune inda kake riƙe kebul da hannaye biyu kuma ka karkatar da jikinka daga gefe zuwa gefe.
• Cable Oblique Crunch yana kai hari ga tsokoki na ciki na gefe, inda kuka tsaya a gefe zuwa injin kebul kuma ku ja kebul ɗin zuwa hip ɗin ku.

Me suna da abin da ya sanya ɗaukehawa ga Cable Rataye Kafar Tadawa?

• Planks: Planks suna aiki gaba ɗaya, ciki har da ƙananan baya da masu sassauƙa na hip, waɗanda kuma suke aiki yayin Cable Hanging Leg Raises, yana mai da su babban motsa jiki na gaba ɗaya don ƙarfin ƙarfin gaske da jimiri.
• Rashan Twists: Wannan motsa jiki yana mai da hankali kan obliques, waɗanda tsokoki ne na biyu da aka yi aiki a cikin Cable Hanging Leg Raises, don haka samar da ƙarin aikin motsa jiki na ciki lokacin da aka yi tare.