Lateral Bound

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Lateral Bound

Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) Ƙarfafawa wanda ke haɓaka saurin gefe, ƙarfin hali, da ƙarfin ƙafafu, musamman masu amfani ga 'yan wasan da ke yin wasanni da ke buƙatar motsi gefe zuwa gefe. Ya dace da duk wanda ke neman inganta aikin wasansa, daidaito, da daidaitawa. Mutane za su so yin wannan motsa jiki ba kawai don haɓaka lafiyar jikinsu ba har ma don haɓaka ikon yin ayyukan yau da kullun yadda ya kamata.

Yanayinta: tsammanin nuni a nuni Lateral Bound

• Matsar da nauyin ku zuwa ƙafar dama, sannan ku yi tsalle a gefe (zuwa hagu) gwargwadon iyawa, saukowa a kan ƙafar hagu kuma ku bar ƙafar dama ta yi shawagi a bayan idon idonku na hagu.
• Yayin da kake ƙasa, sha tasirin tasirin ta hanyar lanƙwasa gwiwa na hagu da kuma tura kwatangwalo a baya, kiyaye daidaituwa ba tare da sanya ƙafar dama ba.
• Kashe ƙafarka na hagu kuma ka yi tsalle a gefe (zuwa dama) don ƙasa akan ƙafarka na dama, barin ƙafar hagunka ta yi shawagi a bayan idon idon dama.
• Ci gaba da maimaita waɗannan tsalle-tsalle na gefe baya da baya, kiyaye ma'auni da tabbatar da sauka a hankali kowane lokaci.

Lajin Don yi Lateral Bound

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Maimakon haka, mayar da hankali kan sarrafawa, ƙungiyoyin ganganci. Wannan ba kawai yana ƙara tasirin aikin ba amma yana rage haɗarin rauni. Lokacin da kuka sauka, tabbatar da sarrafa motsinku kuma ku daidaita jikin ku kafin sake yin tsalle.
• Yi Amfani da Hannun Hannunku: Kar ku manta da yin amfani da hannayenku yayin aiwatar da iyakacin iyaka. Ya kamata hannuwanku su motsa cikin daidaituwa tare da kafafunku. Wannan zai taimaka maka kiyaye daidaito, samar da ƙarin iko, da ƙara yawan ƙarfin motsa jiki gaba ɗaya.
• Fara Ƙananan: Idan kun kasance sababbi zuwa Ƙaƙwalwar Ƙarshe, fara da ƙananan tsalle. Kamar yadda

Lateral Bound Tambayoyin Masu Nuna

Shi beginners za su iya Lateral Bound?

Ee, masu farawa za su iya yin motsa jiki na Bound na Lateral. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Motsa jiki ya ƙunshi motsi na tsalle-tsalle na gefe-da-gefe, wanda zai iya taimakawa wajen inganta daidaituwa, ƙarfin hali, da ƙarfin ƙafa. Idan tsalle yana da ƙalubale da farko, masu farawa zasu iya canza motsa jiki ta hanyar tafiya gefe zuwa gefe maimakon tsalle. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun don tabbatar da lafiya da dacewa da matakin motsa jiki.

Me ya sa ya wuce ga Lateral Bound?

• Lateral daure tare da dumbbells: Wannan bambancin yana ƙara ƙarfi na ƙarfi ga motsa jiki ta hanyar riƙe dumbbells a kowane hannu yayin yin iyakar iyaka.
• Ƙafa ɗaya na Ƙafa ɗaya: A cikin wannan bambance-bambancen, kuna yin iyakar gefe ta amfani da ƙafa ɗaya kawai a lokaci guda, wanda ke ƙara ƙalubalen zuwa daidaito da daidaitawa.
• Lateral Bound with Knee Drive: Wannan bambancin yana ƙara ƙarfin gwiwa mai tsayi a ƙarshen kowane ɗaure, yana ƙara ƙarfi da haɗawa da ƙarin motsin jiki.
• Lateral Bound with Medicine Ball: Wannan bambancin ya ƙunshi riƙe ƙwallon magani da motsa shi daga gefe zuwa gefe yayin da kuke yin iyakoki, ƙara ƙalubalen zuwa jikinku na sama da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Lateral Bound?

• Side Lunges: lunges na gefe suna aiki iri ɗaya tsoka kamar Bounds na Lateral amma a cikin tsayayyen tsari, sarrafawa. Wannan zai iya taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin kwatangwalo, cinyoyinku, da ƙuƙumma, haɓaka aikinku gaba ɗaya a Lateral Bound.
• Matattu-Kafa ɗaya: Wannan motsa jiki yana hari ga ƙwanƙolin ku, ƙwanƙwasa, da ƙananan baya, yana samar da ingantaccen tushe don motsin fashewar a Lateral Bonds. Hakanan yana haɓaka ma'aunin ku da kwanciyar hankali, ƙwarewa masu mahimmanci don aiwatar da iyakokin Lateral yadda ya kamata.