Dakatar da wuka Jack

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

Sakonni ga Dakatar da wuka Jack

Dakatarwar Jack Knife babban motsa jiki ne mai ƙalubale wanda ke kaiwa tsokoki na ciki, yana inganta daidaito, da haɓaka ƙarfin jiki gabaɗaya. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka tsarin motsa jiki. Mutane na iya zaɓar wannan darasi don haɓaka ainihin ƙarfinsu, haɓaka kwanciyar hankali, da haɓaka aikinsu na motsa jiki.

Yanayinta: tsammanin nuni a nuni Dakatar da wuka Jack

• Tsayar da hannunka a tsaye da kuma jigon ku, kawo gwiwoyi zuwa kirjin ku ta hanyar lankwasa a kugu, yadda ya kamata jikinku ya zama siffar V.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, tabbatar da cewa tsokoki na ciki sun kulla.
• A hankali komawa zuwa wurin farawa ta hanyar shimfiɗa kugu da kuma motsa ƙafafunku zuwa matsayinsu na asali.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma jigon ku yayin aikin.

Lajin Don yi Dakatar da wuka Jack

• Sarrafa Motsin ku: Ka guji yin gaggawar motsa jiki. Kowane wakili ya kamata a yi shi a cikin jinkirin, sarrafawa don haɓaka aikin tsoka da rage haɗarin rauni. Ya kamata a fara motsin daga ainihin ku, ba ta hanyar karkatar da ƙafafunku ba ko amfani da ƙarfi.
• Fara da gyare-gyare: Idan kun kasance sababbi ga jackknife na dakatarwa ko kuma ku ga yana da ƙalubale sosai, fara da fasalin motsa jiki da aka gyara. Maimakon sanya gwiwoyi biyu a cikin kirjin ku a lokaci guda, gwada canza kafafu ko rage yawan motsi har sai kun sami ƙarfi da kwanciyar hankali.
• Shiga Mahimmancin ku: Tabbatar da shigar da jigon ku cikin duk motsin ku. Wannan ba kawai yana taimakawa ba

Dakatar da wuka Jack Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da wuka Jack?

Ee, masu farawa za su iya yin motsa jiki na dakatarwa Jack Knife, amma yana iya zama ƙalubale saboda yana buƙatar wani matakin ƙarfin gaske da kwanciyar hankali. Yana da mahimmanci koyaushe a fara sannu a hankali, kiyaye tsari mai kyau, kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta. Idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya, ana ba ku shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki don tabbatar da motsa jiki ya dace da matakin lafiyar ku kuma an yi shi daidai don hana rauni.

Me ya sa ya wuce ga Dakatar da wuka Jack?

• Dakatarwar Oblique Jack Knife yana mai da hankali kan tsokoki na madaidaici ta hanyar karkatar da gangar jikin da kawo gwiwoyi zuwa kishiyar gwiwar hannu yayin motsi.
• The Pike Suspension Jack Knife wani bambanci ne inda kuke tsayar da kafafunku madaidaiciya kuma ku ɗaga kwatangwalo zuwa rufi, kuna mai da hankali kan ƙananan tsokoki na ciki.
• Ƙwararren Dakatarwar Jack Knife ya ƙunshi sanya hannuwanku a kan wani wuri mai ɗaukaka, wanda ke ƙara kewayon motsi kuma yana ƙarfafa motsa jiki.
• Dakatar da Ma'auni Jack Knife yana ƙara ƙarin juriya ta hanyar ɗaure ma'aunin nauyi a idon sawun ku, yana sa motsa jiki ya fi ƙalubale da tasiri don ƙarfafa ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da wuka Jack?

• Push-ups: Push-ups babban motsa jiki ne na motsa jiki yayin da suke aiki da ƙarfin jiki na sama, musamman ƙirji, kafadu, da triceps, waɗanda kuma ke aiki yayin wuƙar dakatarwar Jack don kula da matsayin jiki.
• Rataye Ƙafafun Rataye: Waɗannan suna nufin ƙananan abs da ƙwanƙwasa na hip, tsokoki iri ɗaya waɗanda aka yi aiki sosai a lokacin wuƙar Dakatar da Jack, don haka inganta aikin gabaɗaya da juriya ga motsa jiki.