Kwata Zauna

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Kwata Zauna

Sit-up na Quarter shine ainihin motsa jiki mai ƙarfafawa wanda da farko ke kaiwa tsokoki na ciki, yana haɓaka kwanciyar hankali gabaɗaya da haɓaka matsayi. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa da kowane mutum. Mutane da yawa za su so su haɗa da Sit-ups na Quarter a cikin tsarin motsa jiki don haɓaka ƙarfin gaske, inganta daidaito, da kuma ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Kwata Zauna

• Sanya hannayenka a bayan kai, gwiwar hannu a fadi, ba tare da ja a wuyanka ba.
• Shiga tsokoki na ciki ta hanyar ja maɓallin ciki zuwa ga kashin baya.
• Ka ɗaga kai, wuyanka, da kafadu kaɗan daga ƙasa, kusan kashi ɗaya cikin huɗu na hanyar sama, yayin da kake ajiye ƙananan baya zuwa ƙasa.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa, kula da iko kuma kada ku bar kan ku ya sauke baya da sauri.

Lajin Don yi Kwata Zauna

• Shiga Mahimmancin ku: Maɓalli don ingantaccen kwata zaune shine shigar da ainihin ku. Maimakon yin amfani da wuyanka ko tsokoki na baya don ɗaga jikinka, mayar da hankali kan yin amfani da tsokoki na ciki. Wannan ba kawai yana ƙara tasirin aikin ba amma yana taimakawa wajen hana raunin da ya faru.
• Motsi Mai Sarrafa: Ka guji kuskuren gama gari na gaggawa ta cikin motsi. Kowane zama ya kamata a yi shi a hankali, sarrafawa. Wannan yana nufin ya kamata ku ɗauki kamar daƙiƙa 2 zuwa 3 don ɗaga jikin ku da wani daƙiƙa 2 zuwa 3 don rage shi baya. Wannan dabarar tana haɓaka aikin da tsokoki ke yi kuma yana rage haɗarin rauni.
• Guji Cikakkiyar Zaune: Kuskure na gama gari shine yin cikakken zama maimakon

Kwata Zauna Tambayoyin Masu Nuna

Shi beginners za su iya Kwata Zauna?

Ee, masu farawa zasu iya yin motsa jiki na Quarter Sit-Up. Yana da fasalin da aka gyara na cikakken zama kuma ba shi da wahala, yana mai da shi manufa ga waɗanda ke farawa ko kuma ga waɗanda ke da ƙananan matsalolin baya. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Hakanan yana da fa'ida don tabbatar da cewa an yi amfani da madaidaicin tsari don haɓaka inganci da ƙara hana rauni.

Me ya sa ya wuce ga Kwata Zauna?

• Twist na Rasha wani bambanci ne inda za ku zauna a rabi sannan ku karkatar da jikin ku daga gefe zuwa gefe.
• V-Sit shine bambancin ƙalubale na Quarter Sit up inda kuke daidaitawa akan kashin wutsiya kuma ku ɗaga ƙafafunku da na sama don samar da siffar "V".
• Plank to Sit up ya haɗa da sauyawa daga matsayi na plank zuwa wurin zama, tare da haɗa dukkan jigon ku.
• Reverse Crunch shine bambancin inda zaku ɗaga kwatangwalo daga bene maimakon ɗaga jikin ku na sama, kuna niyya ga tsokoki na ciki na ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Kwata Zauna?

• Crunches na keke kuma suna cika kwata-kwata Sit Ups saboda suna kai hari ga obliques da ƙananan abs, wuraren da ƙila ba za a yi niyya da kyau ba tare da kawai Quarter Sit Ups.
• Juyawa na Rasha wani kyakkyawan aikin motsa jiki ne zuwa Quarter Sit Ups yayin da suke tafiyar da yankin ciki gabaɗaya, gami da obliques, da kuma taimakawa wajen haɓaka motsin juyawa, wanda galibi ba a niyya a cikin Quarter Sit Up.