Gindin jiki namiji-mace

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Gindin jiki namiji-mace

Tsarin Jiki na namiji-mace wani motsa jiki ne mai ƙarfi wanda ke haɓaka ma'anar tsoka, daidaito, da sassauci. Yana da kyau ga duka maza da mata waɗanda ke cikin dacewa da gyaran jiki, suna nufin inganta yanayin jikinsu da kasancewar matakin su. Mutane da yawa za su so su shiga cikin wannan motsa jiki don baje kolin ginannun jikinsu, ƙara amincewa da kai, da shirya gasa na gina jiki.

Yanayinta: tsammanin nuni a nuni Gindin jiki namiji-mace

• Tsaya tsayi tare da faɗin kafada da ƙafafu kuma ƙafar ƙafar ƙafar ƙafar ƙafa sun ɗan nuna waje.
• Mika hannuwanku biyu zuwa ɓangarorin ku, lanƙwasa gwiwar gwiwar ku ta yadda hannayenku su zama kusurwa 90-digiri.
• Juya wuyan hannu ta yadda tafin hannunku da na cikin biceps ɗinku suna fuskantar gaba.
• Juyawa biceps ɗinku da ƙarfi gwargwadon iyawa, yayin da kuke jujjuya abs, quads, da calves ɗin ku don nuna ma'anar tsokar ku.
• Rike wannan matsayi na ƴan daƙiƙa guda, riƙe murmushi da kallo mai ƙarfin gwiwa, kamar yadda yanayin fuska da yanayin gaba ɗaya suke da mahimmanci a ginin jiki.

Lajin Don yi Gindin jiki namiji-mace

• Horon Sassauƙa: Sassauƙi shine maɓalli a cikin abubuwan gina jiki. Haɗa motsa jiki na yau da kullun a cikin aikin yau da kullun don inganta sassaucin ku. Wannan ba wai kawai zai taimaka muku aiwatar da matakan da ya dace ba amma kuma zai hana yiwuwar raunin da ya faru.
• Numfasawa: Kuskure na yau da kullun shine riƙe numfashi yayin nunawa. Wannan na iya haifar da tashin hankali mara amfani kuma yana iya sa wurin ya zama mara kyau. Gwada sarrafa numfashi. Numfashi yayin da ake shirye-shiryen tsayawa da fitar da numfashi yayin aiwatar da shi.

Gindin jiki namiji-mace Tambayoyin Masu Nuna

Shi beginners za su iya Gindin jiki namiji-mace?

Ana amfani da matakan gina jiki galibi a cikin gasa don nuna ma'anar tsoka da daidaito, maimakon a matsayin nau'in motsa jiki. Duk da haka, masu farawa za su iya yin su don inganta kulawar tsoka, sani, da gabatarwa. Yana da mahimmanci a lura cewa waɗannan matakan na iya zama ƙalubale sosai kuma suna iya buƙatar wani matakin sassauci da ƙarfi. Ya kamata masu farawa su fara da matsayi na asali kuma a hankali su ci gaba zuwa mafi ci gaba. Idan kana nufin wani takamaiman motsa jiki da ake kira "namiji-mace", Yi hakuri amma da alama akwai rashin fahimta saboda babu takamaiman motsa jiki mai wannan sunan a cikin ginin jiki. Kuna iya ba da ƙarin cikakkun bayanai? A kowane hali, ga kowane motsa jiki ko matsayi, ana ba da shawarar koyaushe don farawa a hankali, kula da tsari mai kyau, da neman jagora daga ƙwararren mai horarwa don guje wa rauni.

Me ya sa ya wuce ga Gindin jiki namiji-mace?

• Side Chest Pose wani matsayi ne na gama gari ga duka jinsin, inda suke juya gefe, suna jujjuya bicep ɗaya, kuma su yi amfani da ɗayan hannu don ƙarfafa tsokoki a cikin ƙirji da kafadu.
• Matsayin Biceps na Baya Biceps shine bambancin inda maza da mata suka juya baya ga masu sauraro, suna jujjuya biceps biyu, kuma suna yada lats ɗin su don nuna tsokoki na baya.
• Matsayin Ciki da Cinya wani matsayi ne inda maza da mata suke murzawa abs ɗinsu da tsokar ƙafa ɗaya, galibi suna ɗaga ɓangaren gaban kafa don nuna ci gaban tsokar cinya.
• Matsakaicin tsayin daka na tsoka shine tsayin daka mai karfi wanda duka maza da mata masu ginin jiki ke amfani dashi don nuna matsakaicin adadin tsoka da ma'anarsa, inda suke jujjuya kusan.

Me suna da abin da ya sanya ɗaukehawa ga Gindin jiki namiji-mace?

• Har ila yau, matsi na kafada na iya haɗa nauyin gina jiki na namiji-mace saboda sun yi niyya ga deltoids da na sama, waɗanda ke da mahimmanci don ƙirƙirar firam mai faɗi da ban sha'awa na sama wanda ke da mahimmanci a cikin ginin jiki.
• A ƙarshe, matattu babban motsa jiki ne wanda ya dace da Tsarin Jiki na namiji-mace yayin da suke aiki a kan dukkanin sarkar baya, ciki har da baya, glutes, da hamstrings, suna ba da gudummawa ga ci gaban tsoka mai kyau da daidaitacce.