Janye Kafa A Bench Flat

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Tensor Fasciae Latae

Sakonni ga Janye Kafa A Bench Flat

Aikin motsa jiki na Leg-In Flat Bench motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na ciki, yana taimakawa ƙarfafawa da sautin su. Yana da manufa don duka masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi zuwa matakan wahala daban-daban. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan da suke yi na yau da kullum don inganta ƙarfin asali, kwanciyar hankali, da haɓaka aikin su gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Janye Kafa A Bench Flat

• Jingina baya dan kadan, ƙirƙirar kusurwar digiri 45 tare da gangar jikin ku da benci, yayin da kuke riƙe baya madaidaiciya.
• Ja gwiwoyinku zuwa kirjin ku ta hanyar jujjuya kwatangwalo da gwiwoyi, tabbatar da cewa jikinku na sama ya kasance da kwanciyar hankali kuma a cikin matsayi ɗaya a duk lokacin motsi.
• Ƙaddamar da ƙafafunku zuwa wurin farawa a cikin tsari mai sarrafawa, tabbatar da cewa ƙafafunku ba su taɓa ƙasa ba har sai an kammala aikin motsa jiki.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsarin numfashi, shakar yayin da kuke ja gwiwoyi a ciki da fitar da numfashi yayin da kuke mika kafafunku.

Lajin Don yi Janye Kafa A Bench Flat

• Motsi Mai Sarrafawa: Ja gwiwoyinku zuwa ga kirjin ku yayin da kuke ajiye bayanku a kan benci. Guji motsin motsi. Ya kamata a yi aikin motsa jiki a cikin jinkirin, sarrafawa, wanda ke taimakawa wajen shiga cikin tsokoki yadda ya kamata kuma yana rage haɗarin rauni.
• Shiga Mahimmancin Ku: Ƙafar Ƙafar A Flat Bench da farko tana yin hari ne ga ainihin tsokoki, don haka tabbatar da cewa kuna aiki sosai a duk lokacin motsa jiki. Kuskure na yau da kullun shine yin amfani da hanzari ko ƙarfin ƙafafunku don yin motsi, wanda zai iya rage tasirinsa.
• Cikakkun Motsi: Mika ƙafafunku dalla-dalla bayan ja gwiwoyi zuwa ƙirjin ku. Wannan yana tabbatar da cewa kuna samun mafi kyawun motsa jiki ta hanyar yin aikin ku

Janye Kafa A Bench Flat Tambayoyin Masu Nuna

Shi beginners za su iya Janye Kafa A Bench Flat?

Ee, masu farawa za su iya yin aikin motsa jiki na Leg Pull A Flat Bench. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi kuma a mai da hankali kan tsari don hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da tsari daidai.

Me ya sa ya wuce ga Janye Kafa A Bench Flat?

• Ƙafar Ƙafar Ƙarfafawa: Maimakon benci mai lebur, wannan bambancin yana amfani da ƙwallon kwanciyar hankali don ƙara yawan tsokoki da inganta daidaituwa.
• Ƙafafun Ƙafar Magani: Wannan bambancin ya ƙunshi riƙe ƙwallon magani tsakanin ƙafafunku yayin yin motsa jiki, ƙara matakin wahala da haɓaka haɗin kai.
• Ƙafar Ƙafa na Ƙaƙwalwar Ƙaƙwalwar Ƙafa: Wannan bambancin yana amfani da benci na karkata don ƙaddamar da tsokoki daban-daban a cikin abs da cinyoyin ku.
• Ƙafafun Ƙafar Juriya: Wannan bambancin ya haɗa da ƙungiyar juriya, yana haɓaka ɓangaren horon ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Janye Kafa A Bench Flat?

• Planks wani karin motsa jiki ne yayin da suke shiga ba kawai tsokoki na ciki ba har ma da ƙananan baya da hips, suna samar da daidaitaccen motsa jiki na jiki da kuma inganta ƙarfin da ake bukata don yin Ƙafar Ƙafa A Flat Bench yadda ya kamata.
• Hakanan Twists na Rasha na iya kuma iya amfani da kafa a ƙafafun mai lebur, kamar yadda wannan motsa jiki take niyya da aikatawa da kwanciyar hankali, wanda zai inganta ingancin kafa a ciki.