Layi Mai Juyi Tsakanin Kujeru 3

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Layi Mai Juyi Tsakanin Kujeru 3

Juyin Juya Tsakanin Kujeru 3 kalubale ne na motsa jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa da suka haɗa da baya, kafadu, da hannaye, yayin da kuma ke inganta kwanciyar hankali. Wannan darasi yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin jikinsu na sama da juriyar tsoka. Ta hanyar haɗa wannan motsa jiki a cikin ayyukan yau da kullun, ba za ku iya haɓaka aikin ku kawai ba amma kuma inganta ƙarfin jikin ku don yin ayyukan yau da kullun cikin sauƙi.

Yanayinta: tsammanin nuni a nuni Layi Mai Juyi Tsakanin Kujeru 3

• Bayan haka, a shimfiɗa tsintsiya ko wani dogon sanda mai ƙarfi a kan kujeru biyu da ke gefe da juna, tabbatar da tsaro kuma ba zai motsa ba yayin motsa jiki.
• Zauna a kujera ta uku tare da bayanka yana fuskantar sandar tsintsiya, sannan ka koma baya ka kama sandar tsintsiya da hannaye biyu, tafin hannu suna fuskantar kasa, tabbatar da cewa hannayenka suna da fadin kafada.
• Sauke jikinka a hankali zuwa ƙasa ta hanyar lanƙwasa gwiwar gwiwarka, daidaita jikinka da diddige a ƙasa, har sai ƙirjinka ya kusan taɓa sandar tsintsiya.
• A ƙarshe, tura jikinka baya ta hanyar daidaita hannayenka, ɗaga jikinka har sai hannayenka sun cika sosai, sannan maimaita tsarin don adadin da kake so na maimaitawa.

Lajin Don yi Layi Mai Juyi Tsakanin Kujeru 3

• Daidaita Jiki: Tsaya madaidaiciyar layin jiki daga kan ku zuwa dugadugan ku a duk lokacin motsa jiki. Ka guje wa saƙar kwatangwalo ko hawan su sama, saboda hakan na iya haifar da raunin baya. Haɗa ainihin ku don kiyaye jikin ku da kashin baya a cikin tsaka tsaki.
• Motsi Mai Sarrafa: Kada ku yi gaggawar motsa jiki. Yi kowane wakili tare da sarrafawa, motsi mai santsi. Ja da kanka har sai ƙirjinka ya kusa taɓa kujerun, dakata na ɗan daƙiƙa, sa'an nan kuma rage kanka baya. Kauce wa firgita ko amfani da kuzari don kammala motsi.
• Cikakkun Motsi: Kuskuren gama gari ɗaya ba

Layi Mai Juyi Tsakanin Kujeru 3 Tambayoyin Masu Nuna

Shi beginners za su iya Layi Mai Juyi Tsakanin Kujeru 3?

Juyin Juya Maɗaukakin Ƙarfafa tsakanin motsa jiki na kujeru 3 ƙalubale ne wanda ke buƙatar ƙwaƙƙwaran ƙarfin babba, daidaito, da kwanciyar hankali. Ba a yawanci ba da shawarar ga masu farawa saboda yana iya zama da wahala a yi daidai da aminci ba tare da wani matakin dacewa da sanin ƙarfin horo ba. Masu farawa su fara da motsa jiki na asali kamar motsa jiki, squats, da lunges, kuma sannu a hankali suna ci gaba zuwa motsa jiki masu wahala yayin da ƙarfinsu da lafiyarsu suka inganta. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin atisaye daidai kuma cikin aminci.

Me ya sa ya wuce ga Layi Mai Juyi Tsakanin Kujeru 3?

• Layin Juyawa Mai Girma na TRX: Wannan bambancin yana amfani da madaurin TRX da aka rataye daga babban matsayi, yana ba ku damar daidaita wahalar ta canza kusurwar jikin ku.
• Maɗaukakin Juya Juyin Juya Tare da Ƙungiyoyin Juriya: Anan, zaku yi amfani da maƙallan juriya da aka madauki kan babban mashaya ko tsari mai ƙarfi, suna ba da nau'in juriya daban-daban da ƙalubale ga tsokoki.
• Layin Juya Maɗaukakin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: Za ka iya saita ƙwanƙwasa a madaidaicin tsayi a cikin madaidaicin wutar lantarki, samar da zaɓi mai ƙarfi da daidaitacce don wannan darasi.
• Juyin Juya Hannu Guda Guda Daya: Wannan ci-gaba na ci-gaba ya ƙunshi yin aikin motsa jiki ta amfani da hannu ɗaya kawai a lokaci guda, wanda ke ƙara wahala sosai kuma yana ɗaukar ainihin ku sosai.

Me suna da abin da ya sanya ɗaukehawa ga Layi Mai Juyi Tsakanin Kujeru 3?

• Deadlifts: Wannan motsa jiki yana hari kan ƙananan baya, hamstrings, da glutes, waɗanda ake amfani da su don kwanciyar hankali yayin jere mai jujjuya, don haka haɓaka ƙarfin ku da daidaito.
• Juye-ups: Ja-ups suna niyya ga ƙungiyoyin tsoka iri ɗaya kamar jeri mai ɗaukaka juzu'i amma daga wani kusurwa daban, wanda zai iya taimakawa haɓaka ƙarfin baya gabaɗaya da haɓaka aikin ku a cikin motsa jiki.