Karen Tsuntsaye

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Karen Tsuntsaye

Motsa jiki na Bird Dog wani motsa jiki ne mai ƙarfi wanda ke da niyya ga ainihin, amma kuma yana inganta kwanciyar hankali, daidaitawa, da daidaito. Wannan darasi ya dace da daidaikun mutane na kowane matakin motsa jiki, gami da masu farawa, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin motsa jiki na Bird Dog saboda ba wai kawai yana haɓaka ƙarfin jiki gabaɗaya ba har ma yana taimakawa rigakafin rauni kuma yana inganta matsayi.

Yanayinta: tsammanin nuni a nuni Karen Tsuntsaye

• Tsayar da tsaka-tsakin kashin baya da kallonka don kiyaye madaidaiciyar layi daga kai zuwa kashin wutsiya, mika hannun damanka a gabanka yayin da kake mika ƙafar hagu a bayanka.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, mai da hankali kan kiyaye ma'auni da shigar da tsokoki na asali.
• A hankali kawo hannun dama da ƙafar hagu zuwa wurin farawa.
• Maimaita motsa jiki tare da sauran gaɓoɓi, ƙara hannun hagu da ƙafar dama a wannan lokacin.

Lajin Don yi Karen Tsuntsaye

• Ka Tsaya Tsakanin Kashin Ka: Ka guji yin kirfa a bayanka ko sanya haƙar ka cikin ƙirjinka. Maimakon haka, yi nufin kiyaye kashin baya a cikin tsaka tsaki a duk lokacin motsa jiki. Wannan ba wai kawai yana hana damuwa a wuyanka da baya ba, amma har ma yana shiga daidaitattun tsokoki.
• Motsi-hannun da Sarrafa: Kuskure na gama gari yana gaggauce ta cikin ƙungiyoyin. Maimakon haka, yi aikin a hankali kuma tare da sarrafawa. Wannan zai taimaka wajen shiga tsokoki yadda ya kamata kuma rage haɗarin rauni.
• Mayar da hankali kan Ma'auni: Aikin Tsuntsaye Dog yana buƙatar ma'auni mai kyau. Maimakon yin gaggawar ɗaga hannunka da ƙafarka, mayar da hankali kan kiyaye kwanciyar hankali da daidaito. Wannan na iya nufin kun ɗaga gaɓoɓin ku kaɗan kaɗan da farko. Kamar ma'aunin ku

Karen Tsuntsaye Tambayoyin Masu Nuna

Shi beginners za su iya Karen Tsuntsaye?

Ee, tabbas masu farawa za su iya yin motsa jiki na Bird Dog. Yana da motsa jiki mai sauƙi da tasiri wanda ke inganta kwanciyar hankali, ƙarfin zuciya, da daidaituwa ba tare da buƙatar kowane kayan aiki ba. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni da haɓaka fa'idodi. Idan kun kasance sababbi don motsa jiki, kuna iya farawa da sigar da aka gyara ko yin aikin a kusa da bango don ƙarin tallafi.

Me ya sa ya wuce ga Karen Tsuntsaye?

• Bambancin "Kare Tsuntsaye tare da Resistance Band" ya ƙunshi sanya bandejin juriya a kusa da ƙafa da hannu waɗanda ake faɗaɗawa, ƙara matakin wahala.
• Bambancin "Tsuntsaye Dog Row" ya ƙunshi yin kare tsuntsu yayin da ake yin jere mai hannu ɗaya tare da dumbbell, wanda ke haɓaka ƙarfin jiki na sama.
• Bambancin "Kare Tsuntsaye akan Ƙwallon Ƙarfafawa" yana buƙatar yin motsa jiki tare da hannayenku ko gwiwoyi akan ƙwallon kwanciyar hankali, ƙara buƙatar daidaito da ƙarfin asali.
• Bambancin "Kare Tsuntsaye tare da gwiwar hannu zuwa Knee Touch" ya ƙunshi taɓa gwiwar gwiwar hannu mai tsawo zuwa gwiwa na ƙafar ƙafar da ke ƙarƙashin jiki, yana ƙara wani abu mai banƙyama a cikin motsa jiki.

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

• Matattu Bug: Wannan darasi, mai kama da Bird Dog, ya ƙunshi adawa da motsin gaɓa kuma yana mai da hankali kan ainihin. Yana taimakawa wajen inganta daidaituwa, daidaito, da kwanciyar hankali, waɗanda sune mahimman abubuwa a cikin yin motsa jiki na Bird Dog.
• Glute Bridges: Glute Bridges suna ƙarfafa glutes da ƙananan baya, waɗanda suke da mahimmanci don kiyaye matsayi na kafa a cikin motsa jiki na Bird Dog, don haka, yana cika shi.