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

Ƙarfin Cross Stretch wani motsa jiki ne mai ƙarfin gaske wanda ke da amfani ga ƙananan baya, glutes, da gyare-gyare na hip, haɓaka sassauci da ƙarfi. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta motsin su da rage tashin hankali na tsoka. Mutum zai so ya haɗa wannan motsa jiki a cikin aikin su na yau da kullum don rage ciwon baya, inganta wasan motsa jiki, da inganta daidaituwar jiki da daidaituwa.

Yanayinta: tsammanin nuni a nuni Iron Cross Stretch

• Sannu a hankali juya gangar jikinka zuwa dama, rike hannunka, kuma kayi kokarin taba hannun hagu zuwa kafar dama, lankwasa a kugu kamar yadda ake bukata.
• Komawa wuri na farawa, ajiye hannayen ku zuwa tarnaƙi.
• Yanzu, juya jikinka zuwa hagu, ƙoƙarin taɓa hannun dama zuwa ƙafar hagu, sake lanƙwasa a kugu kamar yadda ake buƙata.
• Koma wurin farawa don kammala maimaitawa ɗaya, kuma maimaita wannan aikin don adadin maimaitawa da ake so.

Lajin Don yi Iron Cross Stretch

• Daidaitaccen Form: Ƙarfin Cross Stretch yana buƙatar ka shimfiɗa hannunka zuwa gefe kuma ka karkatar da jikinka daga gefe zuwa gefe. Tabbatar cewa hannayenku suna layi ɗaya da ƙasa kuma kallon ku yana bin alkiblar juzu'in ku. Kuskure na yau da kullun shine karkatar da kafadu ko lanƙwasa hannaye, wanda zai iya raunana tsokoki da haɗin gwiwa.
• Sarrafa Motsin ku: Ka guji yin gaggawar mikewa. Yi shi a hankali kuma a ƙarƙashin kulawa, mai da hankali kan shimfiɗa tsoka maimakon saurin motsi. Wannan zai taimake ka ka guje wa wuce gona da iri ko cutar da kanka.
• Numfashi Daidaitawa: Numfashi wani muhimmin sashi ne na kowane shimfida. Shaka sosai

Iron Cross Stretch Tambayoyin Masu Nuna

Shi beginners za su iya Iron Cross Stretch?

Ƙarfin Cross Stretch motsa jiki ne mai sauƙi wanda masu farawa za su iya yi. Duk da haka, yana da mahimmanci a fara sannu a hankali kuma kada ku matsawa kanku sosai a farkon don guje wa rauni. Ana ba da shawarar koyaushe don samun ingantacciyar jagora ko kulawa yayin fara kowane sabon tsarin motsa jiki, musamman don ƙarin hadaddun motsi. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a dakatar da motsa jiki nan da nan kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Iron Cross Stretch?

• Tsayayyen Iron Cross Stretch wani sigar ne inda kake tsaye tsaye, shimfiɗa hannunka zuwa gaɓar, sannan ka karkata gefe ɗaya don shimfiɗawa.
• Ƙarfin Ƙarfin Ƙarfe na Kwance yana buƙatar ka kwanta a bayanka a ƙasa, shimfiɗa hannuwanka zuwa gefe sannan ka ɗaga ƙafa ɗaya ka haye ta kan ɗayan don shimfiɗawa.
• Babbar baƙin ƙarfe mai ƙarfi Iron da keɓaɓɓe shine bambancin inda kake shimfiɗa tare da baya a saman fuska kamar benci ko mataki don ƙara ƙaruwa da shimfiɗa.
• Murren ƙarfe yana buɗe tare da turawa mai jujjuyawa ga trson zuwa shimfiɗaɗɗen na gargajiya, ƙara haɓakar shimfiɗa a cikin ƙananan baya da kuma bayarwa.

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

• Ring Dips: Ring Dips babban motsa jiki ne na motsa jiki yayin da suke aiki akan kafada, ƙirji, da tsokoki na hannu, waɗanda ke da mahimmanci ga Ƙarfin Cross Stretch. Hakanan suna haɓaka kwanciyar hankalin ku da sarrafawa akan zoben, wanda zai iya haɓaka aikin ku da rage haɗarin rauni yayin shimfiɗar Iron Cross.
• Hannun Jujjuya: Hannun da aka Juya na iya haɓaka sassaucin kafaɗa da ƙarfin ainihin ku, duka biyun suna da mahimmanci ga Ƙarfin Cross Stretch. Wannan darasi kuma yana taimaka muku samun nutsuwa tare da juyewa akan zoben, wanda shine matsayi da zaku buƙaci gwaninta don shimfiɗa Iron Cross.