Jaki Maraƙi Tadawa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Jaki Maraƙi Tadawa

Jakin Maraƙin Ƙarfafa motsa jiki ne na gina ƙarfi da farko wanda ke niyya ga tsokoki na maraƙi, yana ba da ƙarin sautin tsoka, ƙarfi, da ingantaccen daidaito. Yana da kyau duka biyun masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan motsa jiki na kowane mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jikinsu, inganta wasan motsa jiki, da ba da gudummawa ga tsarin motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Jaki Maraƙi Tadawa

• Sanya ƙafafunku nisa da faɗin kafada a kan dandamali, tare da yatsun ƙafafu suna fuskantar gaba kuma diddige ku suna shimfiɗa gefen gefe.
• Sannu a hankali runtse diddige zuwa ƙasa, shimfiɗa tsokoki na maraƙi gwargwadon yiwuwa.
• Sa'an nan kuma, tura ta cikin kwallayen ƙafafu biyu don ɗaga jikinka zuwa sama, tabbatar da cewa gwiwoyi sun kasance a tsaye kuma tsokoki na ciki sun shiga.
• Rage diddige ku a hankali zuwa wurin farawa kuma maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Jaki Maraƙi Tadawa

• Cikakkun Motsi: Don samun fa'ida daga wannan darasi, yana da mahimmanci a yi amfani da cikakken kewayon motsi. Rage dugadugan ku kamar yadda zai yiwu don shimfiɗa tsokoki na maraƙin ku, sannan ku ɗaga dugadugan ku kamar yadda zai yiwu don haɗa su. Ka guje wa kuskuren yin juzu'i na juzu'i, wanda zai iya iyakance tasirin aikin.
• Motsi Mai Sarrafa: Ka guji yin bouncing ko amfani da kuzari don ɗaga jikinka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma ya rage tasirin motsa jiki. Maimakon haka, ɗagawa da rage jikinka a hankali, sarrafawa don tabbatar da cewa tsokoki na maraƙi suna yin aikin.
• Numfashi Mai Kyau: Don

Jaki Maraƙi Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Jaki Maraƙi Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Donkey Calf Raise. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai, kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Yayin da ƙarfin ku da fasaha suka inganta, za ku iya ƙara nauyi a hankali. Yana da kyau koyaushe a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da fom ɗin ku lokacin da kuke farawa da sabbin motsa jiki.

Me ya sa ya wuce ga Jaki Maraƙi Tadawa?

• Tsaye Calf Rise: Ana yin wannan sigar yayin tsaye, sau da yawa tare da taimakon injin tayar da maraƙi ko riƙe dumbbells a hannunku.
• Ƙafa ɗaya Ƙafa ɗaya: Wannan bambancin yana mai da hankali kan ƙafa ɗaya a lokaci ɗaya, ko dai ba tare da taimako ba ko tare da dumbbell don ƙarin juriya.
• Akwatin Jumps: Duk da yake ba bambancin kai tsaye ba, tsalle-tsalle na akwatin suna aiki iri ɗaya kamar yadda ɗan maraƙin jaki ke ɗagawa kuma yana iya zama madadin canji.
• Tafiya Akan Yatsun Manomi: Wannan darasi ya ƙunshi ɗaukar nauyi masu nauyi (kamar kettlebells ko dumbbells) yayin tafiya akan yatsun kafa, wanda ke haɗa tsokoki na maraƙi kama da ɗan maraƙin jaki.

Me suna da abin da ya sanya ɗaukehawa ga Jaki Maraƙi Tadawa?

• Zauren Maraƙin Kiwan: Wannan motsa jiki kuma yana hari ga tsokoki na maraƙi amma tare da mai da hankali kan tafin tafin hannu, wanda ke aiki tare da tsokoki na gastrocnemius wanda aka yi niyya a cikin Jakin Maraƙin Raji, don haka yana ba da daidaiton motsa jiki ga maruƙa.
• Jump Squats: Wannan darasi ba wai kawai yana hari ga maruƙa ba har ma da duka ƙananan jiki, yana haɓaka ma'auni na tsoka gaba ɗaya da ƙarfi, wanda ya dace da keɓaɓɓen motsa jiki na tsoka na Jakin Maraƙi.