Kiwon Jiki Tsaye Dan Maraƙi

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Kiwon Jiki Tsaye Dan Maraƙi

The Bodyweight Standing Calf Raise shine motsa jiki mai sauƙi amma mai tasiri wanda ke kaiwa tsokar maraƙi, inganta ƙarfi, daidaito, da ma'anar tsoka. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ba ya buƙatar kayan aiki kuma ana iya yin su a ko'ina. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ƙarfin ƙafa, haɓaka wasan motsa jiki, da kuma taimakawa tare da ayyukan yau da kullun waɗanda ke buƙatar ƙarancin ƙarfin jiki.

Yanayinta: tsammanin nuni a nuni Kiwon Jiki Tsaye Dan Maraƙi

• A hankali ɗaga dugadugan ku daga ƙasa har sai kun tsaya kan ƙafãfunku.
• Rike wannan matsayi na ɗan lokaci, tabbatar da cewa an ji naƙuda a cikin maruƙanku.
• Sannu a hankali runtse dugadugan ku zuwa ƙasa don kammala maimaitawa ɗaya.
• Maimaita wannan tsari don adadin da kuke so na maimaitawa, tabbatar da kiyaye iko a duk lokacin motsa jiki.

Lajin Don yi Kiwon Jiki Tsaye Dan Maraƙi

• Sannun motsi da Sarrafa: Tada diddige daga ƙasa kuma tsaya a kan yatsun kafa. Riƙe wannan matsayi na daƙiƙa sannan ka runtse dugaduganka baya zuwa ƙasa. Tabbatar cewa motsinku yana jinkiri da sarrafawa. Ka guji yin bouncing ko amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Shiga Mahimmancin ku: Riƙe tsokoki na ciki don kiyaye daidaito da kwanciyar hankali yayin motsa jiki. Wannan kuma zai taimaka wajen kare ƙananan baya.
• Mayar da hankali kan tsokar maraƙi: Tabbatar da gaske mayar da hankali kan tsokoki na maraƙi yayin motsa jiki. Manufar ita ce jin ƙanƙara mai kyau a saman motsi da kuma shimfiɗa a ƙasa. Ka guji matsawa ƙoƙarin zuwa wasu sassan jikinka, kamar kwatangwalo ko cinyoyinka.

Kiwon Jiki Tsaye Dan Maraƙi Tambayoyin Masu Nuna

Shi beginners za su iya Kiwon Jiki Tsaye Dan Maraƙi?

Ee, tabbas masu farawa za su iya yin motsa jiki na Tsaye Tsaye maraƙin Raise. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa ga tsokoki na maraƙi. Ba ya buƙatar kowane kayan aiki, yana sa shi samun dama ga masu farawa. Koyaya, yana da mahimmanci a yi amfani da sigar da ta dace don hana rauni. Idan ba ku da tabbas game da yadda ake motsa jiki, zai iya zama taimako don tuntuɓar mai horar da kai ko kallon bidiyon koyarwa akan layi.

Me ya sa ya wuce ga Kiwon Jiki Tsaye Dan Maraƙi?

• Daukaka maraƙi yana tayar da: ta wurin tsayawa a kan wani m, kamar mataki ko toshe, zaku iya ƙara yawan motsi kuma kuyi ƙarin kalubale.
• Bent-Knee Calf Raise: Yin lanƙwasa gwiwoyi kaɗan a lokacin motsa jiki na iya taimakawa wajen ƙaddamar da tsokar tafin hannu a cikin maruƙanku, samar da ƙarin aikin motsa jiki na ƙananan ƙafa.
• Jumping Calf Tadawa: Ƙara tsalle a saman hawan maraƙi na iya ƙara wani nau'in plyometric zuwa motsa jiki, yana ƙara fa'idodin bugun jini da ƙarfinsa.
• Bangara Band: Dingara waƙar jingina a kusa da kafadu kuma a ƙarƙashin ƙafafunku na iya ƙara wahalar motsa jiki da samar da motsa jiki don ciyawar maraƙi.

Me suna da abin da ya sanya ɗaukehawa ga Kiwon Jiki Tsaye Dan Maraƙi?

• Squats wani motsa jiki ne mai fa'ida wanda ke cike da Maƙarƙashiya Tsaye Tsaye, yayin da suke aiki akan ƙasan jiki duka, gami da maruƙa, haɓaka ƙarfin ƙafa gaba ɗaya da daidaito.
• Har ila yau, huhu na iya haɗa nauyin jiki a tsaye maraƙi yana ɗagawa yayin da suke tafiyar da tsokoki da yawa a cikin ƙananan jiki, ciki har da maruƙa, don haka samar da ƙarin aikin motsa jiki na ƙananan jiki.