Inchworm

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

Sakonni ga Inchworm

Inchworm shine ingantaccen motsa jiki na jiki wanda da farko ke kaiwa ga cibiya, hannaye, da hamstrings, haɓaka ƙarfi, sassauci, da daidaito. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin motsa jiki na Inchworm saboda ba wai kawai inganta lafiyar jiki ba amma kuma yana inganta matsayi da motsi, yana mai da shi babban ƙari ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Inchworm

• Yi tafiya da hannayenku gaba a ƙasa har sai kun isa matsayi mai tsayi, tare da hannayenku kai tsaye a ƙarƙashin kafadu kuma jikin ku yana yin layi madaidaiciya daga kan ku zuwa dugadugan ku.
• Riƙe matsayin plank na ƴan daƙiƙa don haɗa tsokoki na ainihi.
• Yi tafiya da ƙafafu zuwa hannunka a cikin ƙananan matakai yayin da kake ajiye hannayenka kuma kafafun ka a tsaye.
• Da zarar ƙafafunku sun isa hannunku, tashi ku koma wurin farawa don kammala maimaitawa ɗaya na motsa jiki na Inchworm.

Lajin Don yi Inchworm

• Dumi-Up: Koyaushe dumi kafin fara motsa jiki na Inchworm. Wannan zai shirya tsokoki da haɗin gwiwa don motsa jiki, rage haɗarin rauni. Kuna iya yin dumi da haske mai haske, kamar gudu a wuri ko jacks masu tsalle, ko tare da shimfidawa masu ƙarfi waɗanda ke kaiwa tsokoki da za ku yi amfani da su a cikin Inchworm.
• Sarrafa motsin ku: Kada ku yi gaggawar Inchworm. A hankali da sarrafa motsin ku, mafi inganci aikin zai kasance. Wannan kuma zai rage haɗarin rauni. Guji motsin motsin rai kuma kuyi ƙoƙarin kiyaye motsinku santsi da sarrafawa.
• Ci gaba da Core ku Eng

Inchworm Tambayoyin Masu Nuna

Shi beginners za su iya Inchworm?

Ee, tabbas masu farawa za su iya yin motsa jiki na Inchworm. Babban motsa jiki ne mai cikakken jiki wanda da farko ke kai hari ga ainihin, amma kuma yana aiki da hannaye, kirji, da baya na sama. Ana iya canza shi don ɗaukar matakan dacewa daban-daban. Don masu farawa, ana iya yin shi a hankali kuma tare da ƙarancin maimaitawa. Kamar kowane motsa jiki, yana da mahimmanci a kiyaye tsari mai kyau don hana rauni. Idan akwai wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Inchworm?

• "Inchworm tare da Push-Up" yana ƙara ƙarin motsa jiki na jiki na sama, inda kuke yin turawa a duk lokacin da kuka ƙara zuwa matsayi.
• "Inchworm tare da Taɓan kafada" ya haɗa da taɓa kowace kafada a madadin lokacin da kuka isa matakin katako, haɓaka kwanciyar hankali da ƙarfin zuciya.
• "Inchworm tare da Leg Leg" ya hada da ɗaga ƙafa ɗaya a lokaci guda lokacin da kake cikin matsayi, wanda ke taimakawa wajen aiki da glutes da ƙananan baya.
• The "Inchworm Jump" yana ƙarewa da ƙaramin tsalle lokacin da kuka tsaya a baya, yana ƙara nau'in cardio zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Inchworm?

• Push-ups babban madaidaici ne ga Inchworm kamar yadda duka motsa jiki suka ƙunshi ƙarfin jiki na sama, da niyya ga makamai, ƙirji, da kafadu, kuma ana iya haɗa su tare cikin aikin motsa jiki na yau da kullun.
• Squats kuma na iya haɗawa da motsa jiki na Inchworm yayin da suke niyya ga ƙananan tsokoki na jiki, suna ba da cikakken motsa jiki lokacin da aka haɗa su, da haɓaka ingantaccen daidaituwar jiki da daidaituwa.