Fitar da Dabarun

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Gurbi Gandu
• Musulunci Masu gudummawa: Iliopsoas, Obliques, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Posterior, Latissimus Dorsi, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Sakonni ga Fitar da Dabarun

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa , wanda ke nufin ba kawai abs ba har ma da ƙananan baya, hips, da kafadu. Yana da dacewa da motsa jiki ga daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba, suna neman haɓaka ainihin kwanciyar hankalinsu da ƙarfin jiki gabaɗaya. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen inganta matsayi, rage ciwon baya, da kuma tallafawa mafi kyawun aiki a wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Fitar da Dabarun

• Tsayar da bayanka madaidaiciya da core shiga, a hankali tura dabaran gaba, mika jikinka zuwa madaidaiciyar layi.
• Rage jikinka gwargwadon yadda za ku iya ba tare da taɓa ƙasa ba, kiyaye ƙarancin ku don hana bayanku daga baka.
• Dakata na ɗan lokaci a cikakkiyar matsayi mai tsayi, tabbatar da cewa jikinka yana cikin layi madaidaiciya daga kai zuwa gwiwoyi.
• A ƙarshe, yi amfani da abs da hips don janye kanku zuwa wurin farawa, kiyaye hannayenku da baya madaidaiciya a cikin motsi.

Lajin Don yi Fitar da Dabarun

• **Motsi Mai Sarrafawa**: A guji saurin motsi. Ba game da yawan reps za ku iya yi ba, amma yadda za ku iya yin su sosai. Mirgine a hankali kuma cikin tsari mai sarrafawa, sannan mirgine ciki tare da sarrafawa iri ɗaya. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• **Tsarin Numfashi**: Kada ka rike numfashi yayin motsa jiki. Maimakon haka, shaka yayin da kake fitar da numfashi yayin da kake komawa ciki. Numfashin da ya dace yana taimakawa wajen shiga zuciyarka kuma yana ba da tsokoki tare da iskar oxygen da suke bukata.
• ** Ci gaba a hankali ***: Idan kun kasance sababbi ga wannan darasi, fara

Fitar da Dabarun Tambayoyin Masu Nuna

Shi beginners za su iya Fitar da Dabarun?

Ee, masu farawa zasu iya yin motsa jiki na Wheel Rollout, amma yana da mahimmanci a lura cewa motsa jiki ne mai ƙalubale wanda ke buƙatar adadin ƙarfin gaske. Ya kamata masu farawa su fara sannu a hankali, watakila tare da gyare-gyaren aikin motsa jiki, kamar yin shi daga gwiwoyi maimakon yatsunsu. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Fitar da Dabarun?

• Knee Wheel Rollout: Wannan sigar abokantaka ce ta mafari inda za ku fara da gwiwoyi kuma ku mirgine dabaran, kiyaye hannayenku madaidaiciya.
• Juyawa Juyin Dabarun Hannu Guda: Wannan ci-gaba na buƙatar ka yi amfani da hannu ɗaya kawai don mirgine dabaran, yana ƙalubalantar ma'auni da ƙarfin ainihin ku.
• Rollout Wheel tare da murgudawa: A cikin wannan bambance-bambancen, kuna mirgine dabaran a diagonal, shigar da abubuwan da suka dace kuma suna ƙalubalantar jikin ku ta sabuwar hanya.
• Pike Wheel Rollout: Wannan bambancin ya haɗa da mirgina dabaran sannan kuma ɗaga kwatangwalo zuwa matsayi na pike, ƙara ƙarin ƙalubale don ainihin jikin ku da na sama.

Me suna da abin da ya sanya ɗaukehawa ga Fitar da Dabarun?

• Push-ups: Turawa ba kawai aiki a kan ƙarfin jikinka na sama ba, musamman ƙirjinka, kafadu, da triceps, amma kuma haɗa ainihinka, kama da Wheel Rollouts, ƙarfafa waɗannan tsokoki na iya taimaka maka sarrafa motsi da kwanciyar hankali a lokacin da ake yin rollout. motsa jiki.
• Rataye Ƙafafun Ƙafa: Wannan motsa jiki yana hari kan ƙananan abs da hip flexors, tsokoki waɗanda kuma suke aiki yayin Rollouts. Ta hanyar ƙarfafa waɗannan wurare, za ku iya inganta ikon ku da kwanciyar hankali yayin motsi na motsi, yin aikin motsa jiki ya fi tasiri.