Cikakken Nauyin Jiki tare da Latsa Sama

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Cikakken Nauyin Jiki tare da Latsa Sama

Cikakken Nauyin Jiki tare da Latsa Sama babban motsa jiki ne wanda ke aiki da ƙungiyoyin tsoka da yawa, gami da ƙafafu, cibiya, da kafadu, haɓaka ƙarfi, kwanciyar hankali, da sassauci. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka aikin su da haɓaka ƙarfin jikinsu gabaɗaya. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun zai iya haifar da ingantaccen matsayi, mafi kyawun daidaituwa, ƙara yawan ƙona calories, da haɓaka ƙwayar tsoka mai laushi.

Yanayinta: tsammanin nuni a nuni Cikakken Nauyin Jiki tare da Latsa Sama

• Rage jikin ku a cikin matsayi mai zurfi ta hanyar durƙusa gwiwoyi da kuma tura kwatangwalo a baya, yayin da kuke ajiye kirjin ku a tsaye da kuma ainihin ku.
• Riƙe matsayin squat na ɗan lokaci, sa'an nan kuma matsa ta cikin diddige don tsayawa sama, tabbatar da ci gaba da mayar da baya da kuma ainihin ku.
• Yayin da kake tashi, ɗaga hannayenka kai tsaye zuwa sama cikin latsawa, mai shimfiɗa gwiwar gwiwarka cikakke amma ba tare da kulle su ba.
• Rage hannuwanku baya zuwa tsayin kafada yayin da kuke rage jikinku lokaci guda zuwa cikin squat, kuma maimaita jerin adadin maimaitawar da kuke so.

Lajin Don yi Cikakken Nauyin Jiki tare da Latsa Sama

• Shiga Mahimmancin ku: Kuskure na gama gari baya shiga ainihin lokacin aikin. Riƙe abs ɗin ku yayin duk motsi. Wannan zai taimaka wajen kiyaye ma'auni, kare ƙananan baya, da kuma ƙara yawan tasirin motsa jiki.
• Sarrafa motsinku: Kada ku yi gaggawar motsa jiki. A hankali, motsi mai sarrafawa shine maɓalli. Sauke cikin squat sannu a hankali, dakata, sannan tura sama kuma danna ma'aunin nauyi sama. Wannan yana tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma ba dogaro da ƙarfi ba.
• Numfashi Daidai: Numfashi yana da mahimmanci ga kowane motsa jiki. Yi numfashi yayin da kuke ƙasa cikin squat da exh

Cikakken Nauyin Jiki tare da Latsa Sama Tambayoyin Masu Nuna

Shi beginners za su iya Cikakken Nauyin Jiki tare da Latsa Sama?

Ee, masu farawa za su iya yin Cikakken Squat na Jiki tare da motsa jiki na sama, amma yakamata su fara da nauyi mai sauƙi ko ma nauyin jikinsu kawai don tabbatar da cewa suna amfani da tsari daidai kuma ba sa takura tsokoki. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki don tabbatar da cewa suna yin shi daidai. Kamar kowane motsa jiki, masu farawa ya kamata su saurari jikinsu kuma su daina idan sun ji wani ciwo.

Me ya sa ya wuce ga Cikakken Nauyin Jiki tare da Latsa Sama?

• Goblet Squat tare da Latsa Sama: Wannan sigar tana amfani da nauyi ɗaya kamar kettlebell ko dumbbell da ake riƙe a matakin ƙirji yayin squat, sannan danna sama yayin da kuke tsaye.
• Squat Thrust with Overhead Press: A cikin wannan bambancin, squat yana biye da matsayi na plank, sa'an nan kuma tsalle baya zuwa squat kafin latsa sama, yana ƙara wani nau'i na cardio da cikakken motsa jiki.
• Sumo Squat tare da Latsa Sama: Wannan bambancin yana canza matsayi zuwa fadi, matsayi na sumo wanda ke kaiwa ƙungiyoyi daban-daban na tsoka a cikin ƙananan jiki, yayin da latsa sama ya kasance iri ɗaya.
• Single-Arm Squat tare da Latsa Sama: Wannan sigar ta ƙunshi yin squat tare da latsa hannu ɗaya a saman sama, wanda ke ƙara wani ɓangaren ma'auni da kwanciyar hankali ga

Me suna da abin da ya sanya ɗaukehawa ga Cikakken Nauyin Jiki tare da Latsa Sama?

• Push-ups: Tura-ups suna kaiwa tsokoki na jiki na sama, musamman ƙirji, kafadu, da triceps, waɗanda kuma suke aiki a lokacin latsa sama na squat tare da danna sama. Wannan motsa jiki na iya taimakawa wajen ƙarfafa ƙarfi da juriya a cikin waɗannan tsokoki, haɓaka aikin gabaɗaya na haɗin haɗin gwiwa.
• Planks: Planks wani kyakkyawan motsa jiki ne don ƙarfafa ainihin tsokoki. Ƙarfafa mai ƙarfi yana da mahimmanci don kiyaye tsari mai kyau a lokacin cikakken squat tare da latsa sama, saboda yana taimakawa wajen daidaita jiki da kuma hana rauni.