Hollow Rike

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

Sakonni ga Hollow Rike

Hollow Hold shine babban motsa jiki mai ƙarfafawa wanda ke kaiwa ga abs, ƙananan baya, da gyare-gyare na hip, yana sa ya zama manufa ga 'yan wasa, masu motsa jiki, ko duk wanda ke neman inganta ainihin kwanciyar hankali da matsayi. Riƙewar isometric ne wanda ke taimakawa haɓaka sarrafa jiki da daidaituwa, kuma shine motsi na asali a gymnastics. Mutane za su so yin wannan motsa jiki saboda yana da tasiri wajen gina jijiya mai ƙarfi, wanda ke da mahimmanci ga ƙarfin jiki da lafiyar jiki gaba ɗaya, kuma yana taimakawa wajen hana raunin baya.

Yanayinta: tsammanin nuni a nuni Hollow Rike

• A hankali ɗaga ƙafafu, hannaye, da baya na sama daga ƙasa, tabbatar da cewa ƙananan baya ya kasance cikin hulɗa da ƙasa.
• Sanya haƙar ku a cikin ƙirjin ku kuma kiyaye idanunku gaba, wannan zai taimaka wajen shiga tsokoki na ciki.
• Riƙe jikinka a cikin wannan "rami", tare da hannayenka da ƙafafu suna shawagi 'yan inci kaɗan daga ƙasa, muddin zaka iya kiyaye tsari mai kyau.
• Sannu a hankali runtse hannayenku, ƙafafu, da baya na sama zuwa ƙasa don kammala maimaitawa ɗaya, sannan ku huta kafin maimaita motsa jiki.

Lajin Don yi Hollow Rike

• **Motsin da ake sarrafawa**: Guji motsi ko motsi cikin sauri. Wannan motsa jiki yana buƙatar jinkirin, ƙungiyoyi masu sarrafawa don haɗa tsokoki na asali yadda ya kamata. Yin gaggawar motsa jiki ko yin amfani da kuzari maimakon ƙarfin tsoka kuskure ne na kowa wanda zai iya rage tasirinsa kuma yana ƙara haɗarin rauni.
• **Numfashi**: Kada ka rike numfashi yayin da kake wannan aikin. Yana da mahimmanci a sha iska kamar yadda aka saba yayin motsi. Yi numfashi yayin da kuke shirin ɗaga kafaɗunku da ƙafafu, da fitar da numfashi yayin da kuke riƙe matsayin. Rike numfashin ku na iya haifar da nau'in da ba dole ba.

Hollow Rike Tambayoyin Masu Nuna

Shi beginners za su iya Hollow Rike?

Ee, masu farawa zasu iya yin motsa jiki na Hollow Hold, amma yana iya zama ƙalubale saboda yana buƙatar ƙarfin gaske. Yana da mahimmanci don farawa a hankali kuma a hankali ƙara tsawon lokacin riƙon yayin da ƙarfi ya inganta. Har ila yau, yana da mahimmanci don kula da tsari mai kyau don kauce wa rauni. Masu farawa za su iya farawa tare da gyare-gyaren sigar Hollow Hold, kamar lanƙwasa gwiwoyi ko ajiye hannaye ta tarnaƙi, da ci gaba zuwa cikakken sigar akan lokaci. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Hollow Rike?

• Ƙafafun Riƙe Haɓaka: A cikin wannan bambancin, kuna yin ɗaga ƙafa yayin da kuke ajiye jikin ku a wuri mara kyau.
• Riƙe Haɓaka Tare da Hannun Sama: Wannan bambancin ya haɗa da mika hannuwanku sama yayin da kuke cikin matsayi mara kyau, ƙara ƙalubale zuwa ainihin ku.
• Hollow Rike Flutter Kicks: Wannan bambancin ya haɗa da yin ƙanana, sauri, motsi-kamar almakashi tare da ƙafafunku yayin da kuke cikin matsayi mara kyau.
• Hollow Riƙe zuwa V-Sit: Wannan ci-gaba na ci gaba ya haɗa da sauyawa daga matsayi mara kyau zuwa matsayin V-sit, shiga ƙungiyoyin tsoka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Hollow Rike?

• Motsawar Bug Matattu ya cika Hollow Hold ta hanyar niyya ƙungiyoyin tsoka iri ɗaya ta wata hanya dabam, haɓaka ingantacciyar daidaituwa, daidaito, da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye matsayin Hollow Hold.
• Aikin motsa jiki na V-Ups ya dace da Hollow Hold yayin da yake ba da ƙalubalen ƙalubale ga tsokoki masu mahimmanci, haɓaka ƙarfi da juriya na abs da hip flexors, waɗanda ke da mahimmanci don yin Hollow Hold yadda ya kamata.