Duck Walk

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Duck Walk

Duck Walk wani motsa jiki ne mai ƙarfi wanda ke ƙarfafa ƙananan jiki, yana mai da hankali kan quadriceps, hamstrings, glutes, da calves. Ya dace da kowa, daga 'yan wasa zuwa masu sha'awar motsa jiki, suna neman inganta ƙananan ƙarfin jiki, daidaitawa, sassauci, da kuma wasan kwaikwayo na gaba. Mutane za su so yin Duck Walk kamar yadda ba wai kawai yana haɓaka ƙarfin jiki ba amma yana ƙarfafa juriya, yana inganta matsayi mai kyau, da kuma taimakawa wajen rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Duck Walk

• Danganta kadan a gaba kuma mika hannunka a gabanka don ma'auni.
• Fara tafiya gaba yayin da yake riƙe da squat, motsa ƙafa ɗaya a gaban ɗayan.
• Tsaya baya a madaidaiciya kamar yadda zai yiwu kuma gwiwoyi akan yatsun kafa yayin tafiya.
• Ci gaba da wannan motsi don ƙayyadadden nisa ko lokaci, sannan a hankali tashi sama zuwa matsayi na tsaye don kammala aikin.

Lajin Don yi Duck Walk

• Form Da Ya dace: Kuskuren da ya fi kowa shine sigar da ba daidai ba. Fara a cikin squat wuri tare da ƙafar kafada-nisa. Tsaya kirjin ku sama, baya madaidaiciya, da nauyin ku a cikin diddige ku. Yayin da kuke tafiya gaba, yi ƙoƙarin kiyaye kwatangwalo, a daidai matakin kowane lokaci. Ka guji halin tashi yayin da kake ci gaba.
• Ɗauki Ƙananan Matakai: Kuskuren gama gari shine ɗaukar manyan matakai, wanda zai iya raunana gwiwoyi. Madadin haka, ɗauki ƙananan matakai a hankali, kiyaye cinyoyin ku daidai da ƙasa. Wannan zai iya taimaka maka kula da daidaituwa da sarrafawa yayin da kake aiki da tsokoki yadda ya kamata.
• Guji Ciwon Knee: Idan kun ji zafi a gwiwoyinku yayin yin Tafiya na Duck, yana iya zama

Duck Walk Tambayoyin Masu Nuna

Shi beginners za su iya Duck Walk?

Ee, masu farawa zasu iya yin motsa jiki na Duck Walk. Duk da haka, yana da mahimmanci a lura cewa yana buƙatar wani matakin ƙarfi, sassauci, da daidaituwa. Don haka, masu farawa yakamata su fara jinkiri, kula da tsari mai kyau, kuma a hankali su ƙara ƙarfi yayin da matakan dacewarsu suka inganta. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai kuma don guje wa rauni.

Me ya sa ya wuce ga Duck Walk?

• The "Lateral Duck Walk" wani bambanci ne inda kake matsawa gefe maimakon gaba, wanda zai iya taimakawa wajen inganta motsi na gefe.
• Tafiya mai nauyi "Duck Duck" sigar mafi ƙalubale ce inda kuke ɗaukar nauyi, kamar kettlebell ko dumbbell, yayin yin tafiya.
• The "Reverse Duck Walk" ya ƙunshi komawa baya maimakon gaba, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa.
• The "Duck Walk with Jump" yana ƙara nau'in tsalle a ƙarshen kowane zagayowar tafiya, yana ƙara ƙarfi da ƙara sashin zuciya zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Duck Walk?

• Lunges, kama da Duck Walks, yana buƙatar daidaitawa da daidaitawa yayin aiki iri ɗaya tsokoki na ƙananan jiki, kuma zai iya taimakawa wajen inganta kwanciyar hankali da kulawa da ake bukata don Duck Walks.
• Ƙunƙarar maraƙi na iya haɗawa da Duck Walks ta ƙarfafa tsokoki na maraƙi, waɗanda ke aiki a lokacin squatting da motsi na Duck Walk, don haka inganta jimiri da iko.