Dandali na Ƙafa ɗaya Slide

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius

Sakonni ga Dandali na Ƙafa ɗaya Slide

Slide Single Leg Platform Slide wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ƙananan jiki, haɓaka daidaito, ƙarfi, da kwanciyar hankali. Ya zama cikakke ga 'yan wasa da ke neman haɓaka aikin su, da kuma daidaikun mutane waɗanda ke neman inganta aikin su na dacewa ko gyarawa daga ƙananan raunin jiki. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka daidaitawar ku, rage haɗarin rauni, da haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dandali na Ƙafa ɗaya Slide

• Sannu a hankali fara zame ƙafar tare da faifan waje zuwa gefe, kiyaye ɗayan ƙafar ku madaidaiciya kuma ainihin ku.
• Rage jikin ku zuwa wurin tsutsa yayin da kuke zazzage ƙafar ƙafar ku, tabbatar da cewa gwiwa na ƙafar kafa ba ta wuce yatsan ƙafarku ba.
• Riƙe matsayin squat na ƴan daƙiƙa kaɗan, sannan sannu a hankali zame ƙafarku zuwa wurin farawa yayin tashi daga squat.
• Maimaita wannan aikin don adadin da ake so, sannan canza ƙafafu kuma maimaita aikin.

Lajin Don yi Dandali na Ƙafa ɗaya Slide

• Matsayin Ƙafar Da Ya dace: Lokacin yin Ƙafar Platform Slide na Ƙafa ɗaya, ya kamata a sanya ƙafar ka da kyau a kan dandamali ko madauki. Ka guji sanya yatsun kafa ko diddige a gefen dandamali saboda wannan na iya haifar da rashin kwanciyar hankali kuma yana kara haɗarin rauni.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma yana ƙara tasirin aikin motsa jiki ta hanyar shigar da ƙungiyoyin tsoka.
• Daidaitaccen Rarraba Nauyi: Tabbatar da rarraba nauyin ku daidai da kafa a tsaye. Ka guje wa jingina da yawa zuwa gefe guda, wanda zai iya haifar da damuwa da yiwuwar rauni.
• Hutu na yau da kullun: Yana da

Dandali na Ƙafa ɗaya Slide Tambayoyin Masu Nuna

Shi beginners za su iya Dandali na Ƙafa ɗaya Slide?

Ee, masu farawa zasu iya yin motsa jiki guda ɗaya na Platform Slide, amma yana da mahimmanci a fara sannu a hankali kuma tare da sigar da ta dace don guje wa rauni. Wannan darasi yana buƙatar ma'auni da ƙarfi, don haka yana da kyau a yi amfani da goyan baya ko gyara motsa jiki kamar yadda ake buƙata. Yana da kyau koyaushe ku tuntuɓi ƙwararrun motsa jiki idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Dandali na Ƙafa ɗaya Slide?

• Ƙafar Platform Platform Slide guda ɗaya tare da Ƙungiyoyin Resistance yana ƙara ƙarin matakin wahala ta haɗa makada na juriya, haɓaka horon ƙarfi.
• Maɗaukakin Ƙafar Platform Slide mai Ƙafar Ƙafa ɗaya ya ƙunshi yin motsa jiki a kan dandamali mai tsayi, ƙara yawan motsi da ƙarfi.
• Gudanar da tsari na tsari mai narkewa tare da ihu mai nauyi ya shafi sutturar da aka yi nauyi, ƙara ƙarin ƙarfin ƙarfi ga motsa jiki.
• Slide Single Leg Platform Slide tare da Twist ya haɗa da juzu'in juzu'i lokacin zamewar kafa baya, yana ƙara babban motsa jiki zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dandali na Ƙafa ɗaya Slide?

• Pistol Squats: Waɗannan su ne wani nau'i na motsa jiki guda ɗaya wanda zai iya taimakawa wajen inganta daidaituwa, daidaitawa, da ƙarfi a cikin ƙananan jiki da ainihin, kama da Single Leg Platform Slide, yana mai da shi kyakkyawan motsa jiki.
• Ƙafafun Ƙafa ɗaya: Wannan motsa jiki ya cika Ƙafar Platform Slide guda ɗaya kamar yadda kuma yake kaiwa ƙafa ɗaya a lokaci guda, yana inganta daidaito da kwanciyar hankali yayin da yake ƙarfafa glutes, hamstrings, da ƙananan baya, waɗanda ke da mahimmanci ga motsi na zamewa a cikin motsa jiki na asali. .