ja ta

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Erector Spinae, Hamstrings

Sakonni ga ja ta

Ayyukan motsa jiki na motsa jiki ne mai motsi wanda ya fi dacewa da tsokoki na gluteal, hamstrings, da ƙananan baya, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a waɗannan wurare. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa da ke neman inganta aikin su zuwa ’yan wasa masu ci gaba da ke son haɓaka ƙarfinsu da aikinsu. Haɗa abubuwan jan hankali a cikin ayyukan motsa jiki na yau da kullun na iya taimakawa wajen haɓaka mafi kyawun matsayi, rage haɗarin rauni, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni ja ta

• Matsa tsakanin kafafun ka don kama hannun kebul ko bandeji da hannaye biyu, kiyaye hannayenka a mike da bayanka.
• Cire kebul ko band ɗin ta cikin ƙafafunku ta hanyar motsa kwatangwalo a gaba da tsayawa tsaye.
• Matse glutes ɗin ku a saman motsi, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga kai zuwa dugadugansa.
• A hankali juya motsi, tura kwatangwalo da baya da rage jikin ku zuwa wurin farawa.

Lajin Don yi ja ta

• Motsi Mai Sarrafa: Lokacin da kake aiwatar da ja, tabbatar kana amfani da motsi mai sarrafawa, santsi. Ka guji motsi ko motsi mai sauri, wanda zai iya takura tsokoki ko haifar da rauni. Kuskuren gama gari shine yin amfani da ƙarfi maimakon ƙarfin tsoka, wanda ke rage tasirin motsa jiki.
• Madaidaicin Nauyi: Fara da ƙananan nauyi don tabbatar da cewa za ku iya yin motsa jiki tare da tsari daidai. Yayin da kuke samun ƙarfi, zaku iya ƙara nauyi a hankali. Kuskure na yau da kullun shine yin amfani da nauyi mai nauyi da sauri, wanda zai haifar da mummunan tsari da yuwuwar rauni.

ja ta Tambayoyin Masu Nuna

Shi beginners za su iya ja ta?

Ee, masu farawa tabbas za su iya yin ja da baya ta hanyar motsa jiki. Yana da babban motsa jiki don ƙarfafa glutes, hamstrings, da ƙananan baya. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai horarwa ko ƙwararren mai zuwa motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai.

Me ya sa ya wuce ga ja ta?

• Kettlebell Pull through shine wani bambancin da ke amfani da kettlebell maimakon kebul, yana mai da hankali kan ƙungiyoyin tsoka iri ɗaya amma yana ƙara ƙalubalen riko na daban.
• Bandarin cire ta wata hanyar da ke amfani da ƙungiyar juriya, ba da damar sauƙaƙe da juriya da kuma samar da babban zaɓi don motsa jiki.
• Faɗin-Stance Pull Ta hanyar shine bambancin inda kuka tsaya tare da tsayin daka, wanda ke kaiwa cinyoyin ku da cinyoyin ku da ƙarfi sosai.
• Squat Pull through shine bambancin da ke ƙara motsin squat zuwa ja ta hanyar, yana ƙara haɗin gwiwar quads da glutes.

Me suna da abin da ya sanya ɗaukehawa ga ja ta?

• Gilashin gadoji na iya haɓaka fa'idodin cirewa, yayin da suke kuma mai da hankali kan haɓaka hips da ƙarfafa glutes, wanda zai iya haɓaka tasirin motsin hip ɗin hip a cikin ja.
• Kettlebell swings babban ƙari ne don cirewa, yayin da suke haɗa da motsin hinge irin wannan da ƙarfin fashewa, don haka haɓaka ƙarfi da juriya a cikin glutes da hamstrings.