Hack Calf Raise

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Gudun karin tunan.
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Hack Calf Raise

Hack Calf Raise shine motsa jiki da aka yi niyya wanda da farko yana ƙarfafawa da sautunan tsokoki na maraƙi, yayin da yake haɓaka kwanciyar hankalin idon sawu da ƙarancin ƙarfin jiki gabaɗaya. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon ƙarfin mutum. Mutane za su so su haɗa Hack Calf Raises a cikin tsarin motsa jiki don ingantacciyar ma'auni, haɓaka wasan motsa jiki, da cimma ƙayyadaddun tsokar maraƙi.

Yanayinta: tsammanin nuni a nuni Hack Calf Raise

• Sanya ƙafafunku nisan kafada, tare da ƙwallan ƙafarku a gefen dandamali, kuma dugaduganku suna rataye a gefen.
• A hankali ɗaga jikin ku zuwa sama ta hanyar turawa ta cikin ƙwallan ƙafafunku, mai da hankali kan raguwa a cikin tsokoki na maraƙi, kuma riƙe wannan matsayi na ɗan lokaci.
• Sannu a hankali rage sheqa a ƙasan dandamali, shimfiɗa tsokoki na maraƙi gwargwadon yadda za ku iya.
• Maimaita waɗannan matakan don adadin da kuke so na maimaitawa, tabbatar da kula da sarrafawa kuma kada ku bar nauyin ya ragu da sauri.

Lajin Don yi Hack Calf Raise

• Motsi Mai Sarrafa: Ɗaga diddige ku kamar yadda zai yiwu ta hanyar turawa ta cikin ƙwallan ƙafafunku, yin kwangilar maruƙanku a saman ɗagawa. Ka dakata na daƙiƙa ɗaya a saman kafin ka runtse dugaduganka a hankali. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da rauni kuma ba zai yi tasiri sosai kan tsokoki na maraƙi ba.
• Kewayon Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi. Rage diddigin ku a ƙasa da matakin shingen maraƙi a ƙasan motsi kuma ku ɗaga su gwargwadon iko a saman. Ka guji yin juzu'i, saboda ba za su cika tsokanar tsokar maraƙi ba. 4

Hack Calf Raise Tambayoyin Masu Nuna

Shi beginners za su iya Hack Calf Raise?

Ee, masu farawa zasu iya yin motsa jiki na Hack Calf Raise. Motsa jiki ne mai sauƙi wanda ke kaiwa tsokar maraƙi hari. Duk da haka, yana da mahimmanci don farawa tare da nauyin da ke da dadi da kuma sarrafawa don kauce wa rauni. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya nuna daidai sigar don tabbatar da cewa ana yin aikin yadda ya kamata.

Me ya sa ya wuce ga Hack Calf Raise?

• Tsaye Maraƙi Tadawa: Ana yin wannan ta hanyar tsayawa tsaye tare da faɗin ƙafafu tare da ɗaga dugadugan ku daga ƙasa don haɗa tsokar maraƙi.
• Ƙarƙashin Ƙarƙashin Jaki: A cikin wannan bambancin, kuna lanƙwasa a kugu kuma ku sami abokin tarayya ko na'ura mai nauyi yana shafa juriya ga ƙananan baya, sannan ku ɗaga diddige ku.
• Ƙafar Maraƙin Ƙafa ɗaya: Ana yin wannan sigar ta hanyar tsayawa da ƙafa ɗaya da ɗaga diddige ku, wanda ke ƙara ƙarfi ta hanyar mai da hankali kan maraƙi ɗaya a lokaci guda.
• BOSU Ball Calf Raise: Ana yin wannan bambancin ta hanyar tsayawa a kan ƙwallon BOSU da ɗaga diddige ku, wanda kuma yana taimakawa wajen inganta daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Hack Calf Raise?

• Squats: Squats suna aiki a kan dukkanin jikin ku ciki har da maruƙanku, quads, da hamstrings. Wannan motsa jiki yana cike da Hack Calf Raise yayin da yake taimakawa wajen inganta ƙarfin jiki da kwanciyar hankali gabaɗaya, wanda zai iya ba da gudummawa ga mafi kyawun aiki da juriya a takamaiman atisayen maraƙi.
• Jumping Rope: Wannan motsa jiki na cardio ba wai kawai yana da kyau don ƙona calories ba, amma kuma yana ba da mahimmanci ga tsokoki na maraƙi saboda motsin motsi. Yana complements da Hack Calf Raise ta samar da wani tsauri, plyometric kashi, wanda zai iya taimaka ƙara maraƙi tsoka iko da agility.