Floor T-Raise

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Infraspinatus, Trapezius Middle Fibers, Trapezius Upper Fibers

Sakonni ga Floor T-Raise

The Floor T-Raise wani motsa jiki ne mai ƙarancin tasiri wanda da farko ke kaiwa saman baya, kafadu, da ainihin, yana taimakawa wajen inganta matsayi, daidaito, da ƙarfin jiki gaba ɗaya. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa, saboda ba ya buƙatar kayan aiki kuma ana iya canzawa cikin sauƙi. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin jikinsu na sama, haɓaka sassauci, da haɓaka mafi kyawun matsayi, wanda zai iya ba da gudummawa ga mafi koshin lafiya, salon rayuwa mai aiki.

Yanayinta: tsammanin nuni a nuni Floor T-Raise

• Kiyaye tafin hannunka suna fuskantar ƙasa kuma ƙafar ƙafafu da faɗin kafaɗa.
• Haɗa ainihin ku kuma ɗaga ƙirjin ku, hannaye, da ƙafafu daga ƙasa lokaci guda, matse ruwan kafada tare.
• Rike wannan matsayi na ƴan daƙiƙa guda, kiyaye wuyanka tsaka tsaki da kallon ƙasa don gujewa takura wuyanka.
• Rage jikin ku zuwa ƙasa don kammala maimaitawa ɗaya, sannan maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Floor T-Raise

• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Madadin haka, ɗaga ƙirjin ku da hannuwanku daga ƙasa ta amfani da motsi mai sarrafawa a hankali. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana haɓaka tasirin aikin ta hanyar shigar da ƙungiyoyin tsoka daidai.
• Ci gaba da daidaitawa: Kai, wuyanka, da kashin baya yakamata su kasance cikin layi madaidaiciya. Ka guji ɗaga kai ko ɗaga bayanka fiye da kima domin hakan na iya haifar da ciwon wuya ko baya.
• Numfashi Da Kyau: Numfashi muhimmin sashi ne na kowane motsa jiki, kuma T-Raise na bene ba banda ba. A ciki

Floor T-Raise Tambayoyin Masu Nuna

Shi beginners za su iya Floor T-Raise?

Ee, masu farawa zasu iya yin motsa jiki na T-Raise na bene. Wannan motsa jiki yana da sauƙi kuma baya buƙatar kowane kayan aiki, yana sa ya dace da masu farawa. Koyaya, yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Masu farawa yakamata su fara da nauyi mai sauƙi ko babu nauyi kuma a hankali suna ƙaruwa yayin da suke haɓaka ƙarfi. Kamar kowane sabon motsa jiki, yana da kyau a koyi motsi a ƙarƙashin jagorancin ƙwararrun ƙwararrun ƙwararru kamar mai horar da kai.

Me ya sa ya wuce ga Floor T-Raise?

• Ƙarƙashin T-Raise na Bench: A cikin wannan bambancin, ana yin aikin a kan benci na karkata wanda ke kaiwa tsokoki daga wani kusurwa daban.
• Tsaye T-Raise: Maimakon kwanciya a ƙasa, ana yin wannan bambancin a tsaye, ta amfani da dumbbells ko juriya.
• Hannun T-Raise guda ɗaya: Wannan bambancin ya haɗa da yin motsa jiki hannu ɗaya a lokaci guda, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa na tsoka.
• T-Raise tare da Twist: A cikin wannan ci gaba na ci gaba, ana ƙara murɗawa a saman motsi don ƙara haɗa tsokoki na baya da kafadu.

Me suna da abin da ya sanya ɗaukehawa ga Floor T-Raise?

• Plank wani motsa jiki ne mai fa'ida wanda ke cike da T-Raise na bene kamar yadda ba wai kawai yana ƙarfafa ainihin ba, har ma yana haɗa kafadu da tsokoki na baya, inganta kwanciyar hankali da daidaituwa waɗanda ke da mahimmanci don aiwatar da T-Raises na bene da kyau.
• Layukan Dumbbell kuma na iya haɗawa T-Raise na Floor ta hanyar ƙarfafa tsokoki na baya da inganta matsayi, wanda ke taimakawa wajen kiyaye tsari mai kyau yayin yin T-Tawa da Floor kuma yana rage haɗarin rauni.