Karen Tsuntsaye

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Hamstrings

Sakonni ga Karen Tsuntsaye

Karen Tsuntsaye mai sauƙi ne, duk da haka motsa jiki mai tasiri wanda ke inganta ainihin kwanciyar hankali da daidaituwa, yana ƙarfafa ƙananan baya, kuma yana haɓaka daidaituwa. Ya dace da mutane a duk matakan dacewa, ciki har da waɗanda ke sake farfadowa daga raunin da ya faru, saboda yana da ƙananan tasiri duk da haka yana kaiwa ƙungiyoyin tsoka da yawa. Mutane za su so yin wannan motsa jiki ba wai kawai inganta ƙarfin jiki da kwanciyar hankali ba, amma kuma yana taimakawa wajen haɓaka fahimtar jiki da matsayi.

Yanayinta: tsammanin nuni a nuni Karen Tsuntsaye

• Fara motsa jiki ta hanyar mika hannun hagu a gaba da ƙafar dama a bayanka, kiyaye duka biyun daidai da ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, mai da hankali kan kiyaye ma'auni da shigar da ainihin ku.
• Sannu a hankali mayar da hannunka da ƙafarka zuwa wurin farawa.
• Yi maimaita motsa jiki tare da hannun dama da ƙafar hagu, kuma ku ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Karen Tsuntsaye

• ** Shiga Mahimmancin ku ***: Karen Tsuntsaye shine farkon motsa jiki, don haka yana da mahimmanci ku shiga abs ɗin ku cikin motsi. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba, har ma yana tabbatar da cewa kuna aiki daidai tsokoki. Kuskure na yau da kullun shine barin ciki ya ragu zuwa ƙasa, wanda zai haifar da ƙananan ciwon baya.
• **Motsin da Aka Sarrafa**: A guji yin gaggawar motsi. A hankali da sarrafa motsin ku, mafi inganci aikin zai kasance. Wannan kuma zai rage haɗarin rauni.
• **Kiyaye Tsakanin Kashin Kashin Ka**: Ka guji yin baka na baya ko karkatar da kugu. Ya kamata jikinka ya kasance a madaidaiciyar layi daga kan ka zuwa kashin wutsiya. Kuskuren gama gari

Karen Tsuntsaye Tambayoyin Masu Nuna

Shi beginners za su iya Karen Tsuntsaye?

Babu shakka, masu farawa za su iya yin motsa jiki na Bird Dog. Motsa jiki mai sauƙi amma mai tasiri wanda ke taimakawa inganta daidaito, kwanciyar hankali, da ƙarfin asali. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa kowane rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna aikin.

Me ya sa ya wuce ga Karen Tsuntsaye?

• Karen Tsuntsaye mai nauyi ya ƙunshi riƙe dumbbell mai haske a hannu ɗaya, yana ƙara ƙarin juriya ga motsa jiki.
• Tsuntsayen Dog Row shine mafi ci gaba bambance-bambancen inda kuke yin jere mai hannu ɗaya yayin kiyaye matsayin kare tsuntsu.
• Bird Dog Plank yana haɗa matsayi mai tsayi, inda za ku ɗaga hannu da ƙafar kishiyar ku yayin da kuke ajiye jikin ku a madaidaiciyar layi.
• Karen Tsuntsaye tare da Resistance Band ya haɗa da sanya ƙungiyar juriya a kusa da ƙafarku da hannunku, yana ƙara wahalar daidaitaccen motsa jiki na kare tsuntsaye.

Me suna da abin da ya sanya ɗaukehawa ga Karen Tsuntsaye?

• Matattu Bug: Matattu Bug motsa jiki ne mai girma da taimako ga Tsuntsu Dog domin shi ma shigar da core tsokoki da kuma inganta daidaituwa, kama da Tsuntsu Dog, amma yana yin haka yayin da kake a baya, bayar da wani daban-daban hangen zaman gaba da kalubale.
• Gadar Glute: Motsa jiki na Glute Bridge yana cika karen Tsuntsaye ta hanyar kai hari ga glutes da hamstrings, tsokoki waɗanda suma ke aiki yayin Bird Dog, yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya.