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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙwarƙarar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfafa Ƙwarƙar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ne mai Ƙarfafawa wanda da farko ke kai hari kuma yana ƙarfafa tsokoki na maraƙi, yayin da yake shiga hamstrings da glutes. Yana da kyakkyawan zaɓi ga 'yan wasa, masu gina jiki, ko duk wanda ke neman haɓaka ƙananan ƙarfin jiki da inganta daidaituwa. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum kamar yadda zai iya taimakawa wajen inganta aikin su a wasanni da ke buƙatar motsin ƙafafu masu ƙarfi, kuma yana ba da gudummawa ga cimma madaidaicin ma'auni, daidaitaccen jiki.

Yanayinta: tsammanin nuni a nuni Jaki Maraƙi Tadawa

• Sanya yatsan ƙafar ƙafa da ƙwallon ƙafa a kan ƙananan ɓangaren dandamali tare da diddige ku daga shi, wannan shine matsayi na farawa.
• Sannu a hankali ɗaga dugadugan ku kamar yadda zai yiwu ta hanyar ƙwanƙwasa ƙwallan ƙafafunku, tabbatar da cewa gwiwoyinku sun kasance madaidaiciya a cikin motsi.
• Riƙe matsayi kololuwa na ɗan lokaci, yin kwangilar tsokoki na maraƙi.
• Sa'an nan kuma, sannu a hankali rage diddige ku zuwa wurin farawa, jin shimfiɗa a cikin tsokoki na maraƙi. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi Jaki Maraƙi Tadawa

• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Rage diddiginku gwargwadon iyawa zuwa ƙasa don shimfiɗa ƴan maruƙanku, sannan ku matsa sama kan yatsun kafa gwargwadon iko. Ka guje wa kuskuren gama gari na rashin cikawa ko miƙewa maruƙanku, wanda zai iya iyakance tasirin aikin.
• Motsi-hannun da Sarrafa: Ka guji yin bouncing ko amfani da kuzari don ɗaga jikinka. Wannan kuskuren na kowa ba kawai yana rage tasirin aikin ba, amma kuma yana iya haifar da raunuka. Madadin haka, yi motsi a ciki

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. Duk da haka, yana da mahimmanci don farawa da ma'aunin nauyi ko ma ba tare da wani nauyi ba har sai kun saba da motsi. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da ƴan yunƙurin farko.

Me ya sa ya wuce ga Jaki Maraƙi Tadawa?

• Maƙiyi Mai Zama yana ɗagawa: A cikin wannan sigar, kuna yin motsa jiki yayin da kuke zaune, galibi tare da injin nauyi ko ma'aunin nauyi kyauta akan gwiwoyinku.
• Maraƙin Kafa Biyu: Wannan sigar mafi ƙalubale ce inda zaku ɗaga dugadugan ku biyu daga ƙasa a lokaci guda, ta amfani da maruƙanku don ɗaga nauyin jikin ku.
• Maraƙin Ƙafa Guda ɗaya: Wannan sigar ta ƙunshi tsayawa akan ƙafa ɗaya da ɗaga jikin ku ta amfani da ɗan maraƙi na waccan ƙafar, wanda zai iya taimakawa wajen ƙarfafa kowane ɗan maraƙi ɗaiɗaiku.
• Akwatin Jump Calf Reises: Wannan sigar ce ta fi ƙarfin gaske inda kuke tsalle kan akwati ko mataki, saukowa akan yatsun kafa sannan kuma daga jikin ku ta amfani da maruƙanku.

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

• Zauren Maraƙin Kiwo: Wannan darasi kuma yana cike da hawan maraƙin Jaki kamar yadda yake kaiwa ga tsokar tafin hannu, wacce ba a yin aiki kaɗan yayin motsa jiki, ta haka ne ke samar da daidaitaccen motsa jiki na maraƙi.
• Igiya Tsalle: Wannan motsa jiki yana cike da ɗan maraƙi na Jaki saboda ba wai kawai yana ƙarfafa tsokoki na maraƙi ba, har ma yana inganta lafiyar zuciya da daidaitawa, yana ba da tsarin motsa jiki na yau da kullun.