Dakatar Da Jawo Ta Hanyar

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Erector Spinae
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Hamstrings, Iliopsoas

Sakonni ga Dakatar Da Jawo Ta Hanyar

Dakatar da Jawo Ta hanyar motsa jiki ne mai cikakken jiki wanda da farko ke kai hari ga cibiya, glutes, da hamstrings, yayin da kuma inganta daidaito da kwanciyar hankali. 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 haɗa wannan motsa jiki a cikin abubuwan yau da kullun don tasirinsa wajen ƙarfafa tsokoki, haɓaka sarrafa jiki, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Dakatar Da Jawo Ta Hanyar

• Tafiya gaba 'yan matakai har sai an sami tashin hankali a cikin madauri, sa'an nan kuma karkata gaba zuwa matsayi na diagonal, ajiye ƙafafu da nisa kuma hannayenka sun shimfiɗa a gabanka.
• Tsayar da zuciyar ku da jikin ku a madaidaiciyar layi, ja jikin ku gaba ta hanyar mayar da hannayenku baya, matsi da kafadar ku tare.
• Sannu a hankali shimfiɗa hannunka baya a gabanka, ƙyale jikinka ya koma baya cikin matsayi na farawa, kiyaye iko da tashin hankali a cikin madauri a kowane lokaci.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, yana tabbatar da ku kula da tsari mai kyau da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Dakatar Da Jawo Ta Hanyar

• **Kiyaye Daidaiton Jiki**: Kuskure daya na kowa shine barin jiki ya yi kasala ko lankwasa a kugu. Don guje wa wannan, haɗa ainihin ku kuma tabbatar da cewa jikin ku yana cikin layi madaidaiciya daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Wannan zai taimaka wajen haɗa tsokoki masu dacewa da kuma guje wa damuwa mara amfani a kan ƙananan baya.
• **Motsin Sarrafa**: Yi ja da baya a hankali, sarrafawa. Ka guje wa firgita ko amfani da kuzari don ja da kanka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki.
• **Mayar da hankali kan tsokar Dama ***: An ƙera abin da aka dakatar da shi don kaiwa baya, kafadu,

Dakatar Da Jawo Ta Hanyar Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Da Jawo Ta Hanyar?

Ee, masu farawa zasu iya yin Jigilar Dakatarwa Ta hanyar motsa jiki, amma yakamata su fara da nauyi mai sauƙi don guje wa rauni. Yana da mahimmanci a kula da tsari mai kyau kuma a hankali ƙara nauyi yayin da ƙarfi ya inganta. Hakanan yana da kyau a sami mai koyarwa ko gogaggen jagora ta hanyar tsari don tabbatar da an yi aikin daidai.

Me ya sa ya wuce ga Dakatar Da Jawo Ta Hanyar?

• Jigilar Dakatar ta hanyar tare da murƙushewa ya ƙunshi ƙara juzu'in juzu'i a saman motsin, yin niyya ga tsokoki masu ma'ana ban da glutes da hamstrings.
• Dakatar da Jawo Ta hanyar Squat ya haɗa da squat a ƙarshen ja ta hanyar, wanda ke ƙara ɓangaren ƙarfafa quadriceps zuwa motsa jiki.
• Maɗaukakin Dakatar Dakatarwa Ta hanyar ya haɗa da yin aikin motsa jiki tare da ƙafafunku a kan dandamali mai tasowa, ƙara yawan motsi da wahalar motsa jiki.
• Dakatar da Jump ta hanyar Jump ya haɗa da tsalle a ƙarshen ja ta, ƙara plyometric da ɓangaren zuciya na motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar Da Jawo Ta Hanyar?

• Deadlift wani motsa jiki ne wanda ke cike da Dakatar da Jawo Ta hanyar, yayin da yake aiki da dukkan sarkar baya - hamstrings, glutes, da ƙananan tsokoki - yana haɓaka ƙarfi da kwanciyar hankali da ake buƙata don ingantaccen ja-ta hanyar motsi.
• Kettlebell Swing kuma yana cike da Jigilar Dakatar da shi saboda yana haɓaka motsin hinge na hip da ƙarfin sarkar baya, waɗanda ke da mahimmanci don yin motsa jiki ta hanyar motsa jiki tare da tsari mai kyau da sarrafawa.