Iron Cross Stretch

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Tensor Fasciae Latae

Sakonni ga Iron Cross Stretch

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarfafawa, inganta yawan motsi, da haɓaka haɗin gwiwar jiki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke da hannu a wasanni ko ayyukan jiki waɗanda ke buƙatar babban matakin motsi. Mutane za su so su yi wannan motsa jiki don kula da matsayi mai kyau, rage tashin hankali na tsoka, da kuma hana yiwuwar raunin da ke hade da taurin kai ko rashin daidaituwa.

Yanayinta: tsammanin nuni a nuni Iron Cross Stretch

• A hankali juya jikinka na sama zuwa dama, rike hannunka, kuma kayi kokarin taba hannun hagu zuwa kafar dama. Tsaya kafafunku madaidaiciya yayin wannan tsari.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin ƙananan baya, glutes, da hamstrings.
• Koma zuwa matsayi na farko kuma maimaita motsi a gefe guda, ƙoƙarin taɓa hannun dama zuwa ƙafar hagu.
• Maimaita wannan darasi don saita adadin maimaitawa ko na adadin lokaci.

Lajin Don yi Iron Cross Stretch

• Madaidaicin Matsayi: Kuskure na gama gari shine yin Ƙarfin Cross Stretch tare da matsayi mara kyau. Fara da kwantawa a bayanka tare da mika hannunka zuwa bangarorin. Sa'an nan, ɗaga ƙafa ɗaya kuma juya ta a jikinka zuwa hannun kishiyar. Tabbatar cewa kafadu sun kasance a kwance a ƙasa - wannan shine maɓalli don samun mikewa daidai da hana raunuka.
• Motsa jiki masu sarrafawa: Kar a yi gaggawar mikewa. Tabbatar cewa duk motsin ku yana jinkiri kuma ana sarrafa shi. Wannan zai taimake ka ka guje wa raunin da ya faru da kuma tabbatar da cewa an shimfiɗa tsokoki yadda ya kamata.
• Saurari Jikinku: Yayin da Ƙarfin Cross Stretch gabaɗaya ba shi da lafiya,

Iron Cross Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Iron Cross Stretch?

Aikin motsa jiki na Iron Cross Stretch ba yawanci ana ba da shawarar ga masu farawa ba saboda babban matakin wahalarsa da yuwuwar rauni idan ba a yi shi daidai ba. Yana buƙatar adadi mai mahimmanci na ƙarfin jiki na sama, sassauci, da daidaituwa, wanda masu farawa bazai ci gaba ba tukuna. Zai fi kyau a fara da motsa jiki mafi sauƙi kuma a hankali a yi aiki har zuwa mafi ƙalubale kamar Cross Cross. Koyaushe tuntuɓar ƙwararrun ƙwararrun motsa jiki ko koci don tabbatar da cewa kuna yin atisaye daidai da aminci.

Me ya sa ya wuce ga Iron Cross Stretch?

• Seated Iron Cross Stretch Ana yin shi ta hanyar zama a ƙasa, shimfiɗa ƙafafu a waje, sa'an nan kuma kai hannunka zuwa gefe da kuma lanƙwasa gaba.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya ya haɗa da kwanciya a bayanka, mika hannunka zuwa gefe, sa'an nan kuma ɗaga ƙafa ɗaya ka haye ta kan ɗayan.
• Ana yin Ƙarfin Ƙarfin Ƙarfin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ana yin shi ta hanyar durƙusa a kasa, mika ƙafa ɗaya zuwa gefe, sa'an nan kuma kai hannunka zuwa gefe da kuma lanƙwasa gaba.
• Bangaren baƙin ƙarfe yana daɗaɗɗun ƙwanƙwasa banbanci ya ƙunshi tsaye, riƙe makaman juriya da hannaye biyu, sannan kuma ku ja gunaguni a gefe ɗaya sannan ɗayan.

Me suna da abin da ya sanya ɗaukehawa ga Iron Cross Stretch?

• Tallafin zobe yana da ƙari kuma ƙari, saboda yana karfafa tsokoki na jiki, waɗanda suke da mahimmanci don riƙe ma'auni da kwanciyar hankali da ake buƙata a cikin dutsen ƙarfe giciye.
• A ƙarshe, yin aikin motsa jiki na Front Lever na iya taimakawa wajen haɓaka Iron Cross Stretch yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, kamar baya, hannaye, da cibiya, ta haka ƙara ƙarfin jiki da sarrafawa gabaɗaya.