Dodon tafiya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Dodon tafiya

The Monster Walk wani ƙananan motsa jiki ne na jiki wanda ya fi dacewa da glutes, hips, da cinya, yana ba da babbar hanya don ƙarfafa waɗannan wurare da inganta kwanciyar hankali da daidaito. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke jure wa lafiyar jiki ko gyarawa. Mutane na iya so su haɗa Monster Walks cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka motsi, haɓaka wasan motsa jiki, da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Dodon tafiya

• Tsaya tare da faɗin ƙafafu da nisa, karkatar da gwiwoyinku kaɗan, kuma ku shiga wani wuri mai nisa don shiga cikin glutes da cinyoyinku.
• Ɗauki mataki zuwa dama tare da ƙafar dama, tabbatar da cewa band ɗin ya matse kuma ƙafar hagunka ya kasance a tsaye.
• Yanzu, matsar da ƙafarka na hagu zuwa dama, komawa zuwa matsayi na nisa na hip, kiyaye bandejin juriya a duk lokacin motsi.
• Maimaita waɗannan matakan ta matsawa zuwa gefen hagu, kuma ci gaba da canza bangarorin na tsawon lokacin aikinku.

Lajin Don yi Dodon tafiya

• Yi amfani da Ƙimar Juriya Dama: Don Tafiya na dodanni masu tasiri, yi amfani da madaidaicin juriya. Ya kamata ya zama ƙalubale amma ba matsi sosai ba har ya ɓata tsarin ku. Idan band ɗin yayi sako-sako da yawa, ba zai samar da isasshen juriya don sa aikin yayi tasiri ba.
• Damuwa Madaidaici: Riƙe tashin hankali a kan band a duk lokacin motsa jiki. Wannan yana nufin kar a bar band ɗin ta yi rauni a kowane lokaci yayin tafiya. Kuskure na yau da kullun shine tafiya da nisa sosai, yana sa ƙungiyar ta rasa tashin hankali.
• Motsi Mai Sarrafa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Guguwa cikin motsa jiki ko yin amfani da ƙarfi don murɗa ƙafafu na iya rage tasirin sa

Dodon tafiya Tambayoyin Masu Nuna

Shi beginners za su iya Dodon tafiya?

Ee, masu farawa zasu iya yin motsa jiki na dodo. Yana da babban motsa jiki don ƙarfafa ƙananan jiki, musamman hips, glutes, da cinya. Duk da haka, yana da mahimmanci a fara da maƙallan juriya na haske kuma a hankali ƙara juriya yayin da ƙarfi da sassauci suka inganta. Kamar kowane sabon motsa jiki, masu farawa yakamata su kula don koyo da amfani da sigar da ta dace don guje wa rauni. Yana iya zama taimako don koyon motsa jiki a ƙarƙashin jagorancin ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dodon tafiya?

• The Reverse Monster Walk yana mai da hankali kan hamstrings da glutes ta hanyar komawa baya maimakon gaba.
• Squat Monster Walk yana haɗuwa da tafiya na dodo na gargajiya tare da tsutsawa a kowane mataki, ƙara ƙarfin jiki da mayar da hankali ga ƙananan tsokoki na jiki.
• Rikicin dodo na Band-Resisted yana ƙara ƙungiyar juriya a kusa da idon sawu ko gwiwoyi, yana haɓaka wahala da tasiri na motsa jiki.
• Diagonal Monster Walk yana gabatar da matakin diagonal zuwa tafiya na dodo na gargajiya, yana ƙara wani abu na rashin tabbas da ƙarin ƙalubale ma'auni da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Dodon tafiya?

• Lunges: Lunges suna da matukar dacewa ga Monster Walks saboda suna aiki akan kowace ƙafa ɗaya daban-daban, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa, yayin da kuma ƙarfafa tsokoki guda ɗaya a cikin ƙananan jiki - glutes, hamstrings, da quads.
• Glute Bridges: Glute Bridges suna haɓaka Tafiya na Monster ta musamman niyya da ƙarfafa glutes da hamstrings, waɗanda ke da mahimmanci don aiwatar da motsi na gefe a cikin Tafiya na Monster, kuma suna taimakawa wajen haɓaka motsin hip da kwanciyar hankali.