Fitar Dakatarwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major

Sakonni ga Fitar Dakatarwa

Dakatarwar Rollout wani ingantaccen motsa jiki ne mai ƙarfafawa wanda ke kaiwa abs, obliques, da ƙananan baya, haɓaka kwanciyar hankali da haɓaka ƙarfin jiki gabaɗaya. Ya dace da daidaikun mutane a tsaka-tsaki ko matakin dacewa na ci gaba, saboda ma'auni da kulawa da ake buƙata. Mutane za su so yin wannan motsa jiki don inganta ƙarfin zuciya, haɓaka daidaito, da haɓaka mafi kyawun matsayi, ba da gudummawa ga ingantaccen aiki a wasu ayyukan jiki da wasanni daban-daban.

Yanayinta: tsammanin nuni a nuni Fitar Dakatarwa

• Jingina gaba, shimfiɗa hannunka a gabanka har sai jikinka ya samar da madaidaiciyar layi daga kai zuwa diddige, kama da matsayi na katako.
• Ƙarfafa ƙarfin zuciyar ku kuma sannu a hankali ku mirgine jikin ku gaba ta hanyar mika hannuwanku a gaban ku, kiyaye jikin ku a madaidaiciyar layi.
• Dakata na ɗan lokaci lokacin da hannayenku suka cika cikakke, sannan yi amfani da abs ɗin ku don ja da kanku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye tsari mai kyau da sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Fitar Dakatarwa

• **Motsi Mai Sarrafa**: Maɓalli don ingantaccen fiddawar dakatarwa yana jinkirin, motsi mai sarrafawa. Mirgine jikin ku gaba gwargwadon iyawa ba tare da rasa sifa ba, sannan ku yi amfani da tsokoki don ja da kanku zuwa wurin farawa. Ka guji kuskuren gama gari na amfani da hannunka ko ƙarfin hali don ja da kanka baya, wanda ke rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• ** Shiga Babban Mahimmancin ku ***: Fitar da dakatarwar shine farkon motsa jiki, don haka yana da mahimmanci ku haɗa tsokoki na ku a duk lokacin motsi. Ka guji kuskuren barin abs ɗinka ya huta yayin motsa jiki, wanda zai iya haifar da sigar da ba ta dace ba da yiwuwar rauni.
• **

Fitar Dakatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Fitar Dakatarwa?

Ee, masu farawa zasu iya yin motsa jiki na Dakatarwa, amma yana da mahimmanci a lura cewa motsa jiki ne mai ƙalubale wanda ke buƙatar babban adadin ƙarfi da kwanciyar hankali. Ana ba da shawarar cewa masu farawa su fara da sauƙin motsa jiki kuma a hankali su yi aiki har zuwa mafi wahala kamar Fitar Dakatarwa. Yana da kyau koyaushe a sami mai horarwa ko ƙwararrun motsa jiki su nuna madaidaicin sigar don guje wa duk wani rauni mai yuwuwa.

Me ya sa ya wuce ga Fitar Dakatarwa?

• Ƙaddamar da Dakatar da Hannu guda ɗaya shine bambancin ƙalubale wanda ke buƙatar mai amfani ya yi aikin motsa jiki ta amfani da hannu ɗaya kawai, don haka yana shiga jiki da na sama sosai.
• Dakatarwar Gwiwa shine bambancin abokantaka na mafari inda mai amfani ya fara motsa jiki akan gwiwowinsu, yana mai da shi ƙasa da ƙalubale fiye da mizani na yau da kullun.
• Dakatarwar Rollout tare da murgudawa ya ƙunshi karkatar da jiki zuwa gefe ɗaya yayin jujjuyawar, yana ba da ƙarin ƙalubale ga tsokoki.
• The Pike Suspension Rollout shine ƙarin ci gaba, inda mai amfani ya ja jikinsu zuwa matsayin pike a kololuwar zagayowar, yana shiga ƙananan abs da ƙwanƙwasa hanji.

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

• Push-ups: Push-ups babban motsa jiki ne na haɓakawa ga Dakatarwar Rollouts yayin da suke aiki a jikin babba, musamman ƙirji, kafadu, da triceps, suna haɓaka ƙarfin gabaɗayan da ake buƙata don Fitowar Dakatar.
• Masu Hawan Dutse: Masu hawan dutse babban ƙari ne ga Dakatarwar Rollouts kamar yadda kuma suke kaiwa ga cibiya yayin haɗa nau'ikan cardio, haɓaka duka ƙarfi da jimiri, waɗanda suka wajaba don aiwatar da Rollouts.