Inchworm

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Anterior, Obliques, Rectus Abdominis, Triceps Brachii
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Wrist Extensors, Wrist Flexors

Sakonni ga Inchworm

Motsa jiki na Inchworm wani motsa jiki ne na jiki wanda da farko ke kai hari ga cibiya, hamstrings, da kafadu, yana mai da shi kyakkyawan zaɓi ga mutanen da ke neman haɓaka ƙarfinsu da sassauci. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da kowane matakin motsa jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaiton ku, daidaitawa, da sarrafa jikinku gabaɗaya, yin ayyukan yau da kullun cikin sauƙi da yuwuwar rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Inchworm

• Tsayawa kafafunku madaidaiciya, fara tafiya hannayenku gaba, daya bayan daya, har sai kun isa matsayi mai tsayi.
• Riƙe matsayin plank na ɗan lokaci, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• Bayan rike da katako, fara tafiya da ƙafafunku zuwa hannayenku, ku ajiye ƙafafunku a tsaye kamar yadda zai yiwu.
• Da zarar ƙafafunku sun isa hannunku, tashi tsaye don kammala maimaitawa ɗaya na motsa jiki na Inchworm.

Lajin Don yi Inchworm

• ** Babban Haɗin kai:** Haɗa tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka tasirin motsa jiki. Kuskure na yau da kullun don gujewa shine barin kwatangwalo ko tashi sama a cikin iska lokacin da kuke cikin babban matsayi. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku.
• **Tafi Kanku:** Kada ku yi gaggawar motsa jiki. Yayin da kuke yin motsi a hankali, mafi ƙalubale da tasiri aikin zai kasance. Kuskure ne na kowa don gwadawa da sauri cikin motsa jiki

Inchworm Tambayoyin Masu Nuna

Shi beginners za su iya Inchworm?

Ee, masu farawa zasu iya yin motsa jiki na Inchworm. Yana da babban motsa jiki don inganta sassauci da ƙarfi, musamman a cikin jiki da na sama. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan yana jin ƙalubale da farko, ana iya yin gyare-gyare, kamar lanƙwasa gwiwoyi ko rashin fitar da hannaye har zuwa yanzu. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ya dace da matakin motsa jiki da tarihin lafiyar ku.

Me ya sa ya wuce ga Inchworm?

• Reverse Inchworm: Maimakon matsar da hannuwanku zuwa ƙafafunku, kuna tafiya da ƙafafunku zuwa hannayenku, ku ajiye hannayenku a tsaye.
• Inchworm tare da Push-Up: A cikin wannan bambancin, kuna ƙara turawa a ƙarshen kowane tafiya, ƙara ɓangaren ƙarfafa jiki na sama.
• Inchworm tare da Taps na kafada: Bayan tafiya zuwa matsayi na katako, kuna matsa kowace kafada a madadin, inganta kwanciyar hankali da ƙarfin gaske.
• Inchworm tare da Jump: Wannan bambancin ya haɗa da tsalle a ƙarshen tafiya, yana ƙara ɓangaren plyometric don ƙara ƙarfin zuciya na zuciya.

Me suna da abin da ya sanya ɗaukehawa ga Inchworm?

• Push-ups na iya zama ƙari mai fa'ida ga Inchworms saboda dukansu biyu suna aiki akan ƙarfin jiki na sama, musamman suna mai da hankali kan ƙirji, kafadu, da triceps, yayin da suke shiga cikin tsokoki.
• Squats sun dace da Inchworms ta hanyar yin niyya ga ƙananan jiki, musamman quads, hamstrings, da glutes, wanda ke daidaita girman mayar da hankali na Inchworms, wanda ya haifar da cikakkiyar motsa jiki.