Kebul Madaidaicin Ƙafafun Suna Jan Ta

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Kebul Madaidaicin Ƙafafun Suna Jan Ta

Kebul Madaidaicin Ƙafafun Jawo Ta hanyar motsa jiki ne mai ɗorewa wanda da farko ke kaiwa hamstrings, glutes, da ƙananan baya, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a waɗannan wuraren. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya daidaita shi cikin sauƙi don dacewa da kowane matakin motsa jiki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta ƙarfin sarkar ku na baya, haɓaka wasan motsa jiki, da kuma taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Kebul Madaidaicin Ƙafafun Suna Jan Ta

• Tsaya a gaban injin kebul ɗin tare da bayanka zuwa gare ta, ƙafafu da faɗin kafada, sa'annan ka ɗauki igiyar igiya tsakanin ƙafafunka.
• Tsayawa baya madaidaiciya kuma gwiwoyi sun dan karkata, ja igiyar gaba ta hanyar mika kwatangwalo da matsi har sai kun tashi tsaye.
• Dakata na ɗan lokaci a saman motsi don tabbatar da iyakar ƙwayar tsoka.
• A hankali juya motsi, ƙyale igiya ta janye kwatangwalo da baya don jujjuya gaba, komawa zuwa wurin farawa.

Lajin Don yi Kebul Madaidaicin Ƙafafun Suna Jan Ta

• **Kiyaye Siffofin Da Ya Kamata:** Yayin da kuke jan igiyar ta cikin ƙafafu, ku tsayar da baya da ƙirjin ku sama. Lanƙwasa a kwatangwalo, ba a kugu ba, kuma ku tura kwatangwalo a baya yayin da kuke runtse jikin ku. Wannan zai haɗa glutes da hamstrings yadda ya kamata. Ka guji zagaye bayanka saboda wannan na iya haifar da rauni.
• ** Sarrafa motsin ku:** Kada ku yi gaggawar motsa jiki. Yi amfani da motsi a hankali da sarrafawa, duka lokacin da zazzage igiya ta ciki da lokacin dawowa zuwa wurin farawa. Wannan yana tabbatar da cewa tsokoki suna cikin tashin hankali na tsawon lokaci, yana haifar da sakamako mafi kyau.
• **Ku Guji Amfani Da Hannunku:** Kuskure na yau da kullun shine amfani da hannayenku don cirewa

Kebul Madaidaicin Ƙafafun Suna Jan Ta Tambayoyin Masu Nuna

Shi beginners za su iya Kebul Madaidaicin Ƙafafun Suna Jan Ta?

Ee, masu farawa za su iya Jawo Ƙafafun Madaidaicin Kebul Ta hanyar motsa jiki. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Kamar koyaushe, tuntuɓi mai ba da lafiya kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Kebul Madaidaicin Ƙafafun Suna Jan Ta?

• Dumbbell Pull Ta: Maimakon kebul, kuna amfani da dumbbell da aka sanya tsakanin kafafunku, yana ƙara ƙalubalen ma'auni ga motsa jiki.
• Kettlebell Pull through: Wannan bambancin yana amfani da kettlebell maimakon kettlebell, wanda zai iya ƙara wahalar motsa jiki saboda kettlebell na musamman da rarraba nauyin kettlebell.
• Barbell Pull Ta hanyar: A cikin wannan sigar, ana amfani da barbell maimakon kebul. Wannan bambance-bambance na iya zama mafi ƙalubale saboda ƙãra nauyi da girman barbell.
• Sliding Disc Pull Ta: Wannan bambancin yana amfani da fayafai masu zamewa a ƙarƙashin ƙafafu don ƙarin rashin kwanciyar hankali, haɓaka ainihin haɗin kai da ma'auni da ake buƙata don yin aikin.

Me suna da abin da ya sanya ɗaukehawa ga Kebul Madaidaicin Ƙafafun Suna Jan Ta?

• Gaggawa Boye Bridges kuma suna cika kafaffun kafa madaidaiciya a yayin da suke da mai da hankali kan kunnawa da kuma fadada hip kuma tsawaita raunin iko.
• Squats wani motsa jiki ne wanda ke cika Ƙafafun Madaidaicin Ƙafafun Jawo Ta hanyar, yayin da suke shiga ƙananan tsokoki na jiki, inganta aikin motsa jiki da haɓaka wasan motsa jiki.