Hannu zuwa Knee Sit-up

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

Sakonni ga Hannu zuwa Knee Sit-up

Gindin gwiwar gwiwa zuwa Knee Sit-up wani motsa jiki ne mai kuzari wanda ke ƙarfafa tsokoki na ciki, yana haɓaka ainihin kwanciyar hankali, kuma yana haɓaka daidaitawar jikin ku gaba ɗaya. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ainihin ƙarfin su da sassauci. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don ba kawai gina mahimmanci mai karfi ba, amma har ma don taimakawa wajen inganta matsayi, haɓaka wasan motsa jiki, da rage haɗarin rauni na baya.

Yanayinta: tsammanin nuni a nuni Hannu zuwa Knee Sit-up

• Ɗaga kafadarka ta dama daga ƙasa, karkatar da gangar jikinka, kuma ka yi ƙoƙarin taɓa gwiwa ta hagu da gwiwar hannun dama. Rike ƙafar hagu a ƙasa.
• Rage jikin ku zuwa wurin farawa a cikin hanyar sarrafawa.
• Maimaita motsi iri ɗaya tare da kishiyar gefe, ɗaga kafadar hagu daga ƙasa kuma taɓa gwiwa ta dama tare da gwiwar hagu.
• Ci gaba da musanya tsakanin ɓangarorin dama da hagu don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa don haɓaka tasirin motsa jiki.

Lajin Don yi Hannu zuwa Knee Sit-up

• Motsi Mai Sarrafa: Yayin da kake zaune, karkatar da jikinka kuma ka yi ƙoƙarin taɓa gwiwar gwiwar hannun dama zuwa gwiwa na hagu. Tabbatar cewa motsi yana sarrafawa kuma yana jinkirin shiga tsokoki na ciki yadda ya kamata. Ka guje wa yin gaggawar motsi saboda yana iya haifar da rauni kuma ba zai yi aiki yadda ya kamata ba.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin gwiwar gwiwar hannu ya kamata ya taɓa gwiwa a saman motsi kuma ruwan kafada ya kamata ya taɓa tabarma a ƙasa.
• Numfashi: Numfashin da ya dace yana da mahimmanci. Yi numfashi yayin da kake ɗaga jikinka don taɓa gwiwar gwiwarka zuwa gwiwa kuma ka shaka yayin da kake mayar da shi ƙasa. Numfashin da ba daidai ba zai iya haifar da ƙima da iyaka mara amfani

Hannu zuwa Knee Sit-up Tambayoyin Masu Nuna

Shi beginners za su iya Hannu zuwa Knee Sit-up?

Ee, masu farawa za su iya yin motsa jiki na Sit-up na gwiwar hannu zuwa Knee. Koyaya, yana da mahimmanci don farawa a hankali kuma a mai da hankali kan tsari maimakon sauri ko yawa. Wannan darasi yana haɗa tsokoki na ciki kuma yana iya zama ɗan ƙalubale ga masu farawa, don haka ba daidai ba ne a fara da ƴan maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfinku da ƙarfinku suka inganta. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma kwantar da hankali daga baya. Idan kun fuskanci wani rashin jin daɗi ko ciwo, dakatar da motsa jiki. Yana iya zama taimako don neman jagora daga ƙwararrun motsa jiki don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Hannu zuwa Knee Sit-up?

• Tsaye gwiwar gwiwar gwiwa zuwa Knee Crunches: Maimakon kwantawa, ka tsaya tsaye ka kawo gwiwar gwiwarka zuwa gwiwa ta gaba, kana shigar da tsokoki na tsakiya sosai.
• Masu hawan dutsen giciye-jiki: A cikin matsayi mai tsayi, kuna kawo gwiwa zuwa kishiyar gwiwar hannu, bangarori daban-daban, wanda ba wai kawai ya kai ga abs ɗin ku ba amma yana aiki duka jikin ku.
• Karkatar da Rashanci: Zaune a ƙasa tare da durƙusa gwiwoyi, karkata baya kaɗan kuma karkatar da gangar jikinka daga gefe zuwa gefe, ƙoƙarin taɓa gwiwar gwiwarka zuwa kishiyar gwiwa.
• Zaune a Knee Tucks: Zaune a gefen benci ko kujera, karkata baya kadan kuma ka kawo gwiwar gwiwarka zuwa kishiyar gwiwa, bangarorin daban daban. Wannan bambance-bambancen kuma yana hari kan ƙananan abs ɗin ku.

Me suna da abin da ya sanya ɗaukehawa ga Hannu zuwa Knee Sit-up?

• Rashan Twists: Masu murdawa na Rasha kuma sun haɗa da jujjuya juzu'i kamar Elbow zuwa Knee Sit-ups, wanda ke taimakawa wajen haɓaka sassauci da kewayon motsi na kugu, yana cika fa'idodin na ƙarshe.
• Plank: Yayin da Elbow zuwa Knee Sit-ups ke aiki a kan tsokoki na ciki da kuma obliques, katako yana taimakawa wajen ƙarfafa dukkanin mahimmanci, ciki har da tsokoki na baya, yana samar da daidaitaccen motsa jiki don tsakiyar tsakiya.