Janda Sit-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Janda Sit-up

Janda Sit-up shine ingantaccen motsa jiki na ƙarfafawa wanda da farko ke kai hari ga tsokoki na ciki yayin da yake rage saɓawar hip. Ya dace da masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da sarrafa jikinsu gaba ɗaya. Haɗa Janda Sit-ups a cikin ayyukanku na yau da kullun na iya haɓaka aikinku a cikin sauran motsa jiki da wasanni, haɓaka mafi kyawun matsayi, da kuma taimakawa hana ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Janda Sit-up

• Ka sa abokin tarayya ya riƙe ƙafafunka ko kuma ya ɗaure su a ƙarƙashin wani abu mai ƙarfi, sa'an nan kuma tura diddige zuwa ƙasa kamar kana ƙoƙarin ja jikinka gaba, shigar da ƙwanƙarar ka.
• Sanya hannuwanku a gefen kan ku, amma kada ku ja wuyan ku ko kai sama da hannuwanku.
• Yin amfani da tsokoki na ciki, sannu a hankali ɗaga kan ku, wuyanku, da kafadu daga ƙasa zuwa gwiwoyinku, ku ajiye bayanku a ƙasa.
• Rage kanku baya sannu a hankali zuwa wurin farawa, kiyaye tashin hankali a cikin hamstrings a cikin motsi.

Lajin Don yi Janda Sit-up

• Shiga tsokoki na Ciki: Kafin ka fara zama, haɗa tsokoki na ciki ta hanyar ja maɓallin ciki zuwa kashin baya. Wannan yana taimakawa wajen kare ƙananan baya kuma yana tabbatar da cewa kuna amfani da tsokoki na ciki, ba masu sassaucin hip ɗin ku ba, don yin zaman.
• Yi amfani da Abokin Hulɗa ko Ƙarƙashin Ƙarfafawa: Janda Sit-up ya ƙunshi turawa ƙasa da ƙafafu yayin da kuke zaune, wanda zai iya zama da wahala a yi ba tare da taimako ba. Abokin tarayya zai iya riƙe ƙafafunku ƙasa, ko kuma kuna iya amfani da bandejin juriya da ke manne da wani abu mai ƙarfi. Tabbatar kada ku ja wuyan ku ko amfani da hannayenku don ɗaga jikin ku, kamar yadda wannan zai iya

Janda Sit-up Tambayoyin Masu Nuna

Shi beginners za su iya Janda Sit-up?

Haka ne, masu farawa za su iya yin motsa jiki na Janda Sit-Up, amma yana da mahimmanci a lura cewa wannan wani tsari ne mai ci gaba na zaman al'ada. An ƙirƙira shi don rage haɗin gwiwar ƙwanƙwasa ƙwanƙwasa da haɓaka aikin tsokoki na ciki. Idan kun kasance mafari, ana ba da shawarar farawa da farko da motsa jiki na ƙarfafawar ciki da farko, kamar zaman al'ada na al'ada ko katako, sannan a hankali ku ci gaba zuwa ƙarin atisaye masu ƙalubale kamar Janda Sit-Up. Koyaushe tuna yin amfani da tsari da dabara mai kyau don guje wa rauni, kuma la'akari da yin aiki tare da mai horarwa ko ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Janda Sit-up?

• Janda Sit-Up mai nauyi: A cikin wannan sigar, kuna riƙe farantin nauyi ko dumbbell a kan ƙirjin ku yayin yin zaman, ƙara juriya da yin motsa jiki mafi ƙalubale.
• Ƙwallon Ƙarfafa Janda Sit-Up: Wannan bambancin ya ƙunshi yin zama a kan ƙwallon kwanciyar hankali, wanda ke kara yawan tsokoki kamar yadda dole ne ku daidaita kanku akan kwallon.
• The Elastic Band Janda Sit-Up: Don wannan bambancin, kuna amfani da bandeji mai juriya da aka nannade a kusa da matsayi mai ƙarfi da ƙafãfunku, wanda ke ƙara juriya yayin da kuke yin zama kuma yana taimakawa kunna hamstrings.
• Janda Sit-Up Single-Leg: Wannan sigar ta ƙunshi yin zaman tare da miƙe ƙafa ɗaya kai tsaye ɗayan kuma lanƙwasa, wanda ke ƙara wahala kuma yana kai hari ga ku.

Me suna da abin da ya sanya ɗaukehawa ga Janda Sit-up?

• Twist na Rasha wani motsa jiki ne wanda ya dace da Janda Sit-up, saboda ba wai kawai yana ƙarfafa tsokoki na ciki ba amma kuma yana shigar da ɓangarorin, don haka yana haɓaka ƙarfin ƙarfin da kwanciyar hankali da ake bukata don Janda Sit-up.
• Bicycle Crunch yana da matukar dacewa ga Janda Sit-up saboda yana kai hari ga dukan ƙungiyar tsoka na ciki, ciki har da ƙananan abs waɗanda sau da yawa sukan shiga yayin Janda Sit-up, don haka inganta tasirin motsa jiki.