Gracilis

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

Sakonni ga Gracilis

Motsa jiki na Gracilis motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokar cinya ta ciki, yana haɓaka ƙarfin ƙafa da kwanciyar hankali gabaɗaya. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Yin wannan motsa jiki na iya haɓaka wasan motsa jiki, taimakawa wajen rigakafin rauni, da kuma ba da gudummawa ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Gracilis

• Sannu a hankali matsa nauyi zuwa ƙafar dama kuma ɗaga ƙafar hagu daga ƙasa, kiyaye ƙafar hagu madaidaiciya.
• Sannu a hankali motsa ƙafar hagunka zuwa gefe har zuwa jin daɗi, tabbatar da cewa yatsun kafa suna nuna gaba kuma ƙafarka ta kasance madaidaiciya.
• Riƙe wannan matsayi na ƴan daƙiƙa guda don haɗa tsokar gracilis, wanda ke kan cinya ta ciki.
• A hankali dawo da ƙafar ku zuwa tsakiya kuma ku saukar da shi zuwa ƙasa, sannan maimaita motsa jiki a gefe guda.

Lajin Don yi Gracilis

• Motsi masu Sarrafa: Lokacin yin motsa jiki kamar latsa kafa ko lunges, yana da mahimmanci a yi amfani da sarrafawa, motsi a hankali. Guguwa ta hanyar motsa jiki ko yin amfani da ƙarfi maimakon ƙarfin tsoka na iya haifar da rauni da ƙarancin sakamako mai tasiri.
• Guji yin lodi: Yana iya zama jaraba don amfani da nauyi mai nauyi don saurin sakamako, amma wannan na iya haifar da rauni da rauni. Fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Ka tuna, makasudin shine a ji jan hankali, ba zafi ba.
• Mikewa: Kafin fara kowane motsa jiki, tabbatar

Gracilis Tambayoyin Masu Nuna

Shi beginners za su iya Gracilis?

Haka ne, masu farawa zasu iya yin motsa jiki da ke niyya ga tsokar gracilis, wanda shine ɗayan tsokoki a cikin cinya na ciki. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko motsa jiki don guje wa rauni. Wasu motsa jiki na abokantaka sun haɗa da lunges na gefe, sumo squats, da ɗaga ƙafar kwance. Koyaushe ku tuna don dumi kafin fara aikin motsa jiki kuma ku kwantar da hankali daga baya. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin atisayen daidai.

Me ya sa ya wuce ga Gracilis?

• Bifid Gracilis, bambance-bambancen da ba kasafai ba inda tsoka ta rabu zuwa sassa biyu daban-daban, kowanne yana da wurin shigarsa daban.
• Rashin Gracilis, yanayin da tsoka ya ɓace gaba ɗaya, sau da yawa ba tare da wani tasiri mai tasiri akan aiki ko motsi ba.
• Na'urorin haɗi na Gracilis, bambancin da ba a saba ba inda akwai ƙarin, ƙaramar tsokar Gracilis da ke akwai tare da na yau da kullun.
• Fused Gracilis, yanayin da tsoka ke hade da wata tsoka da ke kusa, sau da yawa Adductor Magnus ko Sartorius.

Me suna da abin da ya sanya ɗaukehawa ga Gracilis?

• Fannin Butterfly wani babban motsa jiki ne wanda ke cike da tsokar Gracilis; ta hanyar zama a ƙasa da kuma danna ƙafar ƙafar ƙafafunku tare, za ku iya shimfiɗawa da tsawanta tsokar Gracilis, inganta sassauci da hana rauni.
• Sumo Squats kuma suna da amfani ga tsokar Gracilis; tsayin daka da zurfi mai zurfi da ke cikin wannan motsa jiki yana shiga tsokoki na cinya na ciki, ciki har da Gracilis, yana taimakawa wajen ƙarfafa ƙarfi da jimiri.