Kasa-Up

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

Sakonni ga Kasa-Up

Bottoms-Up wani motsa jiki ne mai ƙarfi wanda ke da nisa da farko kuma yana ƙarfafa tsokoki na gluteal, hamstrings, da core, yana haɓaka ingantacciyar daidaituwa da kwanciyar hankali gabaɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jikinsu, haɓaka aikinsu na motsa jiki, ko kuma kawai don yin sautin gindi da cinyoyinsu.

Yanayinta: tsammanin nuni a nuni Kasa-Up

• Sannu a hankali fara ɗaga kettlebell zuwa kafaɗa, kiyaye gwiwar gwiwar ku kusa da jikin ku da kettlebell ƙasa sama a duk lokacin motsi.
• Da zarar kettlebell ya kai tsayin kafada, dakata na ɗan lokaci, kiyaye iko da ma'auni na kettlebell.
• Sa'an nan, sannu a hankali rage kettlebell baya zuwa wurin farawa, tabbatar da kasan kettlebell yana fuskantar sama.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza hannu kuma kuyi motsi iri ɗaya tare da ɗayan hannu.

Lajin Don yi Kasa-Up

• Ci gaba a hankali: Kuskure na yau da kullun shine amfani da kettlebell wanda yayi nauyi sosai, wanda zai iya haifar da mummunan tsari da yuwuwar rauni. Fara da nauyi wanda zaku iya sarrafawa cikin nutsuwa kuma sannu a hankali yana ƙaruwa yayin da ƙarfin ku da fasaha ke haɓaka.
• Mayar da hankali kan Ma'auni: Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa ba kawai game da ƙarfi ba ne, amma har ma game da daidaituwa. Yana da mahimmanci a ci gaba da kasancewa cikin haɗin kai kuma jikinka ya daidaita a duk lokacin motsa jiki. Ka guji yin gaggawar motsi, saboda wannan na iya sa ka rasa daidaito da sarrafa kettlebell.
• Dumama: Yana da mahimmanci don dumama jikin ku kafin yin motsa jiki na Bottoms-Up. Wannan

Kasa-Up Tambayoyin Masu Nuna

Shi beginners za su iya Kasa-Up?

Ee, masu farawa zasu iya yin motsa jiki na Bottoms-Up, amma yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Motsa jiki na ƙasa, sau da yawa ana yin shi da kettlebell, hanya ce mai kyau don inganta kwanciyar hankali da ƙarfin riko. Duk da haka, yana iya zama ƙalubale saboda yana buƙatar kulawa da ma'auni mai yawa. Ana ba da shawarar cewa masu farawa suyi aiki tare da mai horarwa ko ƙwararrun ƙwararrun don koyon ingantacciyar dabara.

Me ya sa ya wuce ga Kasa-Up?

• The "Spiced Bottoms-Up" wani bambanci ne inda kuke ƙara dash na kirfa ko nutmeg a cikin abin sha, cikakke don lokacin hutu.
• Bambancin "Tropical Bottoms-Up" ya haɗa da fantsama na abarba ko ruwan kwakwa, yana mai da abin sha ya zama abin jin daɗi na wurare masu zafi.
• The "Berry Delight Bottoms-Up" ya haɗa da ƙara 'yan sabbin berries kamar raspberries ko blueberries zuwa gaurayawan, haifar da jujjuyawar 'ya'yan itace.
• The "Coffee Lovers' Bottoms-Up" wani bambanci ne inda za ku ƙara harbin espresso ko cokali na kofi mai sauri, yana ba da maganin kafeyin ga abin sha na gargajiya.

Me suna da abin da ya sanya ɗaukehawa ga Kasa-Up?

• Kettlebell Swing wani motsa jiki ne wanda ke cike da Bottoms-Up yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, ciki har da glutes, hamstrings, hips, core, da baya, haɓaka ƙarfi da ƙarfin waɗannan tsokoki.
• Hakanan Goblet Squat na iya haɗawa da Bottoms-Up yayin da yake aiki akan ƙananan jiki da ƙarfin ƙarfi, yana ba da daidaiton motsa jiki lokacin da aka haɗa shi tare da babban jiki da ƙarfi mai ƙarfi na Bottoms-Up.