Fursuno Tashi

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Fursuno Tashi

The Prisoner Get-Up cikakken motsa jiki ne wanda ke haɓaka ƙarfi, daidaitawa, da daidaito, yana mai da shi manufa ga daidaikun duk matakan dacewa don neman cikakkiyar motsa jiki. Ta hanyar shigar da ƙungiyoyin tsoka da yawa a lokaci guda, yana taimakawa wajen haɓaka ƙarfin jiki gabaɗaya, haɓaka matsayi, da haɓaka ƙarfin aiki. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum saboda ikonsa na samar da cikakkiyar motsa jiki a cikin motsi guda ɗaya, inganta asarar nauyi, da inganta wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Fursuno Tashi

• Na gaba, rage jikin ku zuwa matsayi mai tsutsawa, ajiye kirjin ku da gwiwoyinku a bayan yatsun ku.
• Daga wurin squat, a hankali sanya hannayenku a ƙasa kuma ku kori ƙafafunku baya don shigar da matsayi na turawa.
• Da sauri juyar da motsi ta hanyar ja da ƙafafunku baya ƙarƙashin jikin ku kuma tashi sama zuwa matsayi na squat.
• A ƙarshe, tashi tsaye daga squat don komawa zuwa wurin farawa, ajiye hannayenku a bayan kai a duk lokacin motsa jiki.

Lajin Don yi Fursuno Tashi

• **Madaidaicin Form:** Kuskuren da ya fi kowa a cikin Fursunonin Tashi ba daidai ba ne. Fara da kwanciya a baya tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Haye hannuwanku akan ƙirjin ku tare da hannayenku suna taɓa kafadu. Tura ta dugadugan ku kuma yi amfani da ainihin ku don ɗaga jikin ku daga ƙasa, sannan ku tashi gaba ɗaya. Juya motsi don komawa wurin farawa. Tsayar da bayanka a mike kuma zuciyarka ta tsunduma cikin aikin.
• **A Gujewa Guguwa:** Kada ku yi gaggawar motsa jiki. The Prisoner Get-Up ba game da gudun ba ne, amma game da sarrafawa da ƙarfi. Ɗauki lokacinku don yin kowane motsi daidai kuma da gangan. Guguwa na iya kaiwa ga matalauta

Fursuno Tashi Tambayoyin Masu Nuna

Shi beginners za su iya Fursuno Tashi?

Ee, masu farawa za su iya yin aikin motsa jiki na fursunoni. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Tashin Fursunoni cikakken motsa jiki ne wanda ke haɗa ainihin ku, ƙafafu, da hannayenku. Zai iya taimakawa inganta daidaituwa da daidaituwa. Idan kuna da wasu sharuɗɗan da suka gabata ko raunin da ya faru, da fatan za a tuntuɓi ƙwararrun motsa jiki ko likita kafin yunƙurin sabbin motsa jiki.

Me ya sa ya wuce ga Fursuno Tashi?

• The Dumbbell Prisoner Get-Up: Wannan sigar ta ƙunshi riƙe dumbbell, wanda za'a iya daidaita shi don nauyi, yana sa motsa jiki ya fi dacewa don matakan dacewa daban-daban.
• Jakar Sandar Fursunoni Tashi: A cikin wannan bambancin, ana amfani da jakar yashi maimakon kettlebell ko dumbbell, ƙara wani abu na rashin kwanciyar hankali wanda ke aiki da tsokoki ta wata hanya dabam.
• Tashin Fursunonin Kwallon Magunguna: Wannan bambance-bambancen yana amfani da ƙwallon magani, wanda ba kawai yana ƙara wahala ba amma yana taimakawa haɓaka ƙarfin kamawa.
• Tashin Fursunonin Jiki: Wannan sigar ba ta ƙunshi kowane nauyi ba, yana mai da shi manufa ga masu farawa ko ga waɗanda ke son mayar da hankali kan tsari da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Fursuno Tashi?

• Kettlebell Swing wani karin motsa jiki ne saboda yana mai da hankali kan tsokoki na baya, ciki har da glutes, hamstrings, da ƙananan baya, waɗanda kuma suke aiki yayin Tashin Fursunoni, don haka yana taimakawa wajen haɓaka ƙarfin aikin ku gaba ɗaya.
• Hakanan Goblet Squat na iya haɗawa Fursunonin Tashi yayin da yake aiki akan ƙananan ƙarfin jiki da motsi, musamman quadriceps, hamstrings, da glutes, waɗanda ke da mahimmanci ga tsayuwar lokacin Fursunonin Get-Up.