Ja-In

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Ja-In

Motsa Jiki-in motsa jiki ne mai tasiri na ciki wanda ke kaiwa ga tsokar abdominis mai jujjuyawa, yana ƙarfafa ainihin ku da inganta kwanciyar hankali gabaɗaya. Ya dace da kowa da kowa, daga masu farawa zuwa masu sha'awar motsa jiki, saboda sauƙi da daidaitawa. Mutane za su so su yi wannan motsa jiki kamar yadda ba kawai yana inganta ƙarfin gaske ba, amma kuma yana inganta matsayi, yana rage ƙananan ciwon baya, kuma yana ba da gudummawa ga ƙayyadaddun ƙugiya.

Yanayinta: tsammanin nuni a nuni Ja-In

• Sanya hannuwanku a ƙasa ko a gefen benci ko ball don tallafi, kiyaye ƙafafunku madaidaiciya da yatsun kafa.
• Shaka kuma fara motsa jiki ta hanyar jawo gwiwoyinku zuwa kirjin ku, mirgina kwallon zuwa gare ku yayin da kuke yin kwangilar abs.
• Riƙe matsayin da aka kulla na daƙiƙa guda, tabbatar da cewa kuna matse maƙarƙashiya sosai.
• Fitar da numfashi kuma a hankali komawa wurin farawa ta hanyar daidaita kafafunku, tabbatar da cewa motsinku ya kasance cikin sarrafawa don haɓaka tasirin motsa jiki.

Lajin Don yi Ja-In

• Madaidaicin Matsayi: Sanya kanka daidai akan na'ura ko tabarma. Idan kana amfani da na'ura, tabbatar da bayanka ya kwanta da kushin kuma ƙafafunka suna dagewa akan madaidaicin ƙafa. Idan kuna yin motsa jiki a kan tabarma, tabbatar da bayanku ya kwanta da tabarma kuma kafafunku suna cikin matsayi daidai. Matsayin da ba daidai ba zai iya haifar da motsa jiki mara tasiri da kuma yiwuwar rauni.
• Motsi Mai Sarrafa: Tabbatar cewa ana sarrafa motsinku kuma a tsaye. Ka guje wa firgita ko gaggawar motsa jiki saboda hakan na iya haifar da ciwon tsoka. Maimakon haka, mayar da hankali kan raguwa da sakin tsokoki.
• Numfashi: Ka tuna numfashi. Yana iya zama kamar mai sauƙi, amma mutane da yawa suna riƙe numfashi lokacin motsa jiki, wanda zai iya haifar da haske. Numfashi yayin da kake ja naka

Ja-In Tambayoyin Masu Nuna

Shi beginners za su iya Ja-In?

Ee, tabbas masu farawa za su iya yin motsa jiki na Pull-In. Yana da babban motsa jiki don ƙarfafa ainihin tsokoki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan suna iya yin la'akari da samun jagora daga ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Ja-In?

• Layin Jujjuya shine wani bambance-bambancen da ke amfani da nauyin jiki don juriya kuma ana yin shi ta hanyar ja jiki sama zuwa sanda.
• Bent Over Row wani nau'in nau'in nau'in nau'in nau'i kyauta ne na Pull-In, wanda ake yi ta hanyar lankwasawa na sama a gaba da ja da barbell ko dumbbells zuwa ga kirji.
• T-Bar Row wani irin wannan motsa jiki ne da ake yi ta amfani da takamaiman na'ura, wanda ke kaiwa ga tsokoki iri ɗaya kamar Pull-In amma tare da riko daban.
• Resistance Band Pull-In shine bambance-bambancen da ke amfani da rukunin juriya maimakon ma'auni, yana mai da shi zaɓi mai ɗaukuwa kuma mai dacewa.

Me suna da abin da ya sanya ɗaukehawa ga Ja-In?

• Bicycle Crunches: Waɗannan suna aiki da obliques da dubura abdominis, kama da Pull-Ins, suna haɓaka ƙarfin ciki gaba ɗaya da kwanciyar hankali, wanda ke da mahimmanci don kiyaye tsari mai kyau da haɓaka fa'idodin Pull-Ins.
• Rataye Ƙafafun Ƙafa: Wannan motsa jiki ya cika Pull-Ins ta hanyar niyya zuwa yankin ƙananan ciki, yana ba da cikakkiyar motsa jiki ga dukan yankin na ciki lokacin da aka haɗa shi da Pull-Ins, wanda ke mayar da hankali ga manyan ciki da na tsakiya.