Gefe Yana ɗaga Juya Tsaye

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Rectus Abdominis

Sakonni ga Gefe Yana ɗaga Juya Tsaye

Sideways Lifts A tsaye Juyi wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga tsokoki, amma kuma yana amfanar kafadu, hannaye, da ƙafafu. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, musamman waɗanda ke neman haɓaka daidaito, daidaitawa, da ƙarfin gabaɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta kwanciyar hankalin jikin ku, haɓaka mafi kyawun matsayi, da haɓaka aikin ku, yin ayyukan yau da kullun cikin sauƙi don aiwatarwa.

Yanayinta: tsammanin nuni a nuni Gefe Yana ɗaga Juya Tsaye

• A hankali ɗaga hannuwanku zuwa gefe har sai sun yi daidai da ƙasa, ku ajiye ɗan lanƙwasa a cikin gwiwar hannu.
• Da zarar hannuwanku sun kai tsayin kafada, juya wuyan hannu don tafukan ku suna fuskantar sama.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali ku runtse hannayenku zuwa ɓangarorin ku, juya wuyan hannu zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da kuma bayanku madaidaiciya gaba ɗaya.

Lajin Don yi Gefe Yana ɗaga Juya Tsaye

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Kowane dagawa da juyawa yakamata a yi su cikin tsari da gangan. Wannan ba wai kawai yana taimakawa wajen guje wa rauni ba amma har ma yana tabbatar da cewa ana aiwatar da tsokoki da aka yi niyya yadda ya kamata.
• Numfashi Mai Kyau: Numfashi yana taka muhimmiyar rawa a kowane motsa jiki. Yi numfashi lokacin da kake ɗagawa da fitar da numfashi lokacin da kake ƙasa. Numfashin da ba daidai ba zai iya haifar da gajiya da sauri kuma yana iya rinjayar aikinku da sakamakonku.
• Yi amfani da Nauyin Da Ya dace: Yin amfani da ma'aunin nauyi da yawa zai iya haifar da sigar da ba ta dace ba da kuma yuwuwar rauni. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ka tuna, makasudin ba shine ɗaukar nauyi kamar yadda zai yiwu ba, amma don aiwatarwa

Gefe Yana ɗaga Juya Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Gefe Yana ɗaga Juya Tsaye?

Ee, masu farawa zasu iya yin motsa jiki na Sideway Lifts Vertical Juyawa, amma yakamata su fara da nauyi mai nauyi kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar samun mai horar da motsa jiki ko gogaggen mutum ya jagorance su ta hanyar motsa jiki da farko don tabbatar da suna yin shi daidai. Kamar kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku wuce iyakokin ku.

Me ya sa ya wuce ga Gefe Yana ɗaga Juya Tsaye?

• Juyawa Side Lift da Juyawa wani bambance-bambance ne wanda ke kaiwa ga tsokoki na matattu, yana haɗa motsin juyawa yayin yin ɗagawa.
• Hawan Sideway tare da Juyawa sama ba kawai ya haɗa da ɗagawa ta gefe ba har ma da jujjuyawar sama, yana ƙara ƙarin ƙalubale ga babba da cibiya.
• Diagonal Lift da Pivot bambanci ne wanda ya haɗa da ɗaga nauyi a kai tsaye a cikin jiki yayin da yake jujjuya kishiyar ƙafar a lokaci guda.
• Hawan Sideway tare da Juya-digiri 360 ya ƙunshi cikakken juyowar jiki bayan kowane ɗagawa, haɗa ma'auni da daidaitawa cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Gefe Yana ɗaga Juya Tsaye?

• Plank Hip Dips: Plank Hip Dips babban motsa jiki ne na motsa jiki zuwa Sideways Lifts Vertical Juyawa yayin da su biyu suka shiga cikin tsokoki, musamman mabuƙata, waɗanda zasu iya taimakawa haɓaka kwanciyar hankali gaba ɗaya, ƙarfi, da daidaito.
• Bicycle Crunches: Bicycle Crunches yana da fa'ida ƙari ga Sideways Lifts Vertical Juyawa saboda suma suna ba da cikakken aikin motsa jiki, wanda ke yin niyya ba kawai na obliques ba har ma da madaidaicin abdominis da ƙananan abs, don haka inganta ƙarfin gaske da kwanciyar hankali.