Half Knee lankwasa

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Half Knee lankwasa

Half Knee Bends wani motsa jiki ne mai ƙarancin tasiri wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yana ba da hanya mai sauƙi amma mai tasiri don ƙarfafa waɗannan tsokoki da inganta sassaucin jiki. Suna da amfani musamman ga masu farawa, tsofaffi, ko waɗanda ke murmurewa daga raunin raunin jiki, saboda ba su da ƙarfi fiye da cikakkun squats amma har yanzu suna ba da ingantaccen motsa jiki. Wani zai so ya yi Half Knee Bends don gina ƙananan ƙarfin jiki, haɓaka motsi, da inganta ma'auni ba tare da sanya damuwa mai yawa akan haɗin gwiwa ba.

Yanayinta: tsammanin nuni a nuni Half Knee lankwasa

• A hankali ki durkusa gwiwoyinki ki runtse jikinki kamar zaki zauna akan kujera, ki tabbatar gwiwowinki basu wuce yatsu ba.
• Rasa kanku har cinyoyinku sun kusan rabin hanya don kasancewa daidai da ƙasa, don haka sunan "rabin gwiwa yana lanƙwasa."
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, riƙe bayanka madaidaiciya kuma ainihin aikinka.
• Sannu a hankali tashi zuwa matsayi na tsaye, tabbatar da cewa kuna motsawa daga diddige ku, ba yatsun kafa ba. Maimaita wannan motsa jiki sau da yawa kamar yadda ake so.

Lajin Don yi Half Knee lankwasa

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Makullin Half Knee Bends ana sarrafa shi, motsi da gangan. Rage jikin ku a hankali, riƙe na daƙiƙa ɗaya lokacin da cinyoyinku suka yi daidai da ƙasa, sannan ku tashi a hankali. Wannan zai tabbatar da cewa kun cika tsokoki kuma ba ku dogara da kuzari ba.
• Warm Up: Yana da mahimmanci don dumama jikin ku kafin kowane motsa jiki, gami da Half Knee Bends. Wannan na iya zama mai sauƙi kamar tafiya mai ƙarfi ko ƴan mintuna na jacks masu tsalle. Yin dumi yana taimakawa wajen shirya tsokoki da haɗin gwiwa don motsa jiki kuma zai iya taimakawa wajen hana rauni.
• Numfasawa: Ka tuna da yin numfashi a hankali a duk lokacin motsa jiki. Numfashi kamar

Half Knee lankwasa Tambayoyin Masu Nuna

Shi beginners za su iya Half Knee lankwasa?

Ee, masu farawa zasu iya yin motsa jiki na Half Knee Bends. Yana da babban motsa jiki don farawa da shi don yana taimakawa wajen ƙarfafa ƙananan jiki, musamman cinyoyi da glutes. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kun kasance mafari, kuna iya farawa da ƙaramin motsi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sassaucin ku ya inganta. Hakanan yana da kyau a sami ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Half Knee lankwasa?

• Lunges: Lunges suna aiki iri ɗaya tsokoki kamar yadda rabin gwiwa suka durƙusa, amma kuma suna haɗa ainihin ku kuma suna inganta daidaito.
• Wall Sits: Wannan bambancin ya haɗa da jingina da bango da zamewa har sai gwiwoyinku sun kasance a kusurwa 90-digiri, sannan ku riƙe matsayi.
• Goblet Squats: Wannan shine bambancin squat inda kuke riƙe nauyi ko kettlebell kusa da ƙirjin ku yayin yin motsi.
• Jump Squats: Wannan babban bambance-bambancen ya ƙunshi yin squat sannan kuma tsalle sama da fashewa, komawa baya a cikin squat matsayi.

Me suna da abin da ya sanya ɗaukehawa ga Half Knee lankwasa?

• Lunges wani motsa jiki ne wanda ya dace da Half Knee Bends saboda suna aiki da tsokoki na ƙafa ɗaya amma kuma suna ƙalubalanci daidaituwa da daidaitawa, wanda zai iya taimakawa wajen inganta aikin Half Knee Bends.
• Glute Bridges kuma sun haɗu da Half Knee Bends yayin da suke mayar da hankali ga ƙarfafa glutes da hamstrings, samar da tsarin tallafi mai karfi ga gwiwa a lokacin motsin lankwasa, don haka rage haɗarin rauni.