Hannun Cobra Mai Lalacewar Matsala

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Hannun Cobra Mai Lalacewar Matsala

The Prone Cobra Hands Interlocked motsa jiki ne mai fa'ida motsa jiki wanda da farko hari tsokoki a baya, kafadu, da glutes, taimaka wajen inganta matsayi da kuma rage ciwon baya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke kwashe sa'o'i masu yawa a zaune ko kuma suna da salon rayuwa. Mutane za su so yin wannan motsa jiki saboda yana taimakawa wajen ƙarfafa asali, haɓaka daidaitawar jiki, da haɓaka lafiyar jiki gaba ɗaya ba tare da buƙatar kowane kayan motsa jiki ba.

Yanayinta: tsammanin nuni a nuni Hannun Cobra Mai Lalacewar Matsala

• A hankali ɗaga ƙirjinka daga ƙasa yayin da kake riƙe hannayenka a kulle, matse ruwan kafada tare da tura hannayenka zuwa ƙafafunka. Wannan shine matsayin "cobra".
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa wuyanka yana cikin tsaka tsaki kuma ba za ka matsa shi don ɗaga kai ba.
• Sannu a hankali rage kanka baya zuwa wurin farawa, sakin tashin hankali a cikin kafadu da babba baya.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a cikin kowane maimaitawa.

Lajin Don yi Hannun Cobra Mai Lalacewar Matsala

• Hannun Maɓalli: Kulle hannayenku a bayan kan ku, tare da faɗin gwiwar gwiwar ku. Tsaya goshinka a ƙasa. Wasu mutane sukan yi gaggawar wannan matakin kuma suna ƙarewa ba tare da haɗa hannayensu yadda ya kamata ba, wanda zai iya rinjayar tasirin aikin gabaɗaya.
• Ɗagawa da Riƙe: Tare da haɗa hannayenku, ɗaga ƙirjin ku daga ƙasa ta hanyar matse ruwan kafada tare. Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin a rage baya baya. Ka guji kuskuren ɗaga jikinka da yawa ko amfani da tsokoki na baya maimakon kafada don ɗaga ƙirjinka. Wannan na iya haifar da ciwon baya.
• Motsa jiki masu sarrafawa: Yana da mahimmanci a yi wannan motsa jiki tare da jinkirin motsi masu sarrafawa. Guji jeri

Hannun Cobra Mai Lalacewar Matsala Tambayoyin Masu Nuna

Shi beginners za su iya Hannun Cobra Mai Lalacewar Matsala?

Ee, masu farawa zasu iya yin motsa jiki na Prone Cobra Hands Interlocked. Koyaya, yana da mahimmanci don farawa da ƙarfin haske kuma a hankali ƙara shi yayin da jikin ku ya daidaita. Wannan motsa jiki yana da amfani don inganta matsayi da ƙarfafa tsokoki na baya da kafada. Ana ba da shawarar koyaushe don koyon daidai tsari da fasaha ƙarƙashin jagorancin ƙwararrun ƙwararrun motsa jiki don guje wa kowane rauni.

Me ya sa ya wuce ga Hannun Cobra Mai Lalacewar Matsala?

• Prone Cobra with Dumbbells: Wannan bambancin ya ƙunshi riƙe nauyi mai sauƙi a kowane hannu yayin yin motsa jiki. Wannan yana ƙara juriya kuma yana sa motsa jiki ya fi ƙalubale.
• Prone Cobra with Arm Extensions: Wannan bambancin ya haɗa da mika hannunka kai tsaye a gabanka, maimakon haɗa su a bayanka. Wannan yana haɗa tsokoki daban-daban kuma zai iya taimakawa inganta motsin kafada.
• Prone Cobra tare da Madayan Hannu: Maimakon haɗa hannunka, ɗaga hannu ɗaya lokaci ɗaya yayin ajiye ɗayan hannu a ƙasa. Wannan yana ƙalubalanci ma'aunin ku kuma yana ƙara shigar da tsokoki na tsakiya.
• Prone Cobra with Leg Lifts: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya a lokaci ɗaya yayin yin motsa jiki. Wannan yana ƙarawa

Me suna da abin da ya sanya ɗaukehawa ga Hannun Cobra Mai Lalacewar Matsala?

• "Kare Tsuntsaye" wani motsa jiki ne wanda ya dace da Prone Cobra Hands Interlocked saboda yana haɓaka ƙarfin gaske da kwanciyar hankali, waɗanda ke da mahimmanci don yin Prone Cobra yadda ya kamata.
• The "Swimmer's Exercise" kuma ya dace da Prone Cobra Hands Interlocked yayin da yake aiki da dukan sarkar baya, ciki har da tsokoki a baya, glutes, da hamstrings, waɗanda kuma aka yi niyya a cikin Prone Cobra.