Layin Nauyin Jiki a Doorway

• 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 Layin Nauyin Jiki a Doorway

Layin Nauyin Jiki a cikin Doorway motsa jiki ne mai amfani kuma mai dacewa wanda ke kaiwa ga baya, kafadu, da tsokoki na hannu, yana haɓaka ƙarfin jikin ku na sama. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman ingantattun motsa jiki waɗanda za a iya yi a gida ba tare da buƙatar kowane kayan aiki na musamman ba. Mutane na iya zaɓar wannan motsa jiki yayin da yake haɓaka matsayi, yana haɓaka aikin aiki, kuma ana iya haɗa shi cikin sauƙi cikin kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Layin Nauyin Jiki a Doorway

• Miƙewa ka riƙe ɓangarorin biyu na firam ɗin ƙofar a kusan tsayin ƙirji, tare da tafin hannunka suna fuskantar gaba kuma yatsanka a naɗe da firam ɗin.
• Jingina baya, kiyaye jikinka kai tsaye daga kan ka zuwa dugaduganka, ta yadda hannayenka za su kasance kuma kana tallafawa nauyinka ta hanyar rike da firam ɗin ƙofar.
• Ja jikinka zuwa ga firam ɗin kofa ta hanyar matse ruwan kafadarka tare da lanƙwasa gwiwar gwiwarka, kiyaye jikinka madaidaiciya da ɗigonka.
• Sannu a hankali shimfiɗa hannuwanku kuma ku jingina baya zuwa wurin farawa don kammala maimaita guda ɗaya, tabbatar da kula da iko a cikin motsi don guje wa rauni.

Lajin Don yi Layin Nauyin Jiki a Doorway

• Motsi Mai Sarrafa: Wani mahimmin al'amari na wannan darasi shine taki. Ba game da yadda sauri za ku iya kammala maimaitawa ba, amma ikon da kuke kiyayewa a duk lokacin motsi. Ja jikinka har zuwa firam ɗin ƙofar a hankali, riƙe na ɗan daƙiƙa, sa'an nan kuma rage kanku baya tare da sarrafawa. Wannan zai taimaka wajen haɓaka tasirin motsa jiki.
• Shiga Jigon ku: Kuskuren gama gari don gujewa shine sakaci da ainihin ku. Jigon ku ya kamata ya kasance cikin duk lokacin motsa jiki, saboda yana taimakawa wajen daidaita jikin ku da hana raunin da ya faru. Ka yi tunanin ja maɓallin ciki zuwa kashin bayanka don ci gaba da kunna zuciyarka.
• Cikakken Rage

Layin Nauyin Jiki a Doorway Tambayoyin Masu Nuna

Shi beginners za su iya Layin Nauyin Jiki a Doorway?

Ee, masu farawa zasu iya yin Layin Jiki a cikin motsa jiki na Doorway. Yana da babban motsa jiki don farawa da yadda yake amfani da nauyin jikin ku azaman juriya kuma baya buƙatar kowane kayan aiki na musamman. Koyaya, yana da mahimmanci don tabbatar da cewa ƙofar tana da ƙarfi kuma tana iya ɗaukar nauyin ku. Har ila yau, masu farawa ya kamata su fara jinkirin kuma tabbatar da cewa suna amfani da tsari mai kyau don kauce wa rauni. Idan kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi likita ko ƙwararrun motsa jiki kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Layin Nauyin Jiki a Doorway?

• Layukan TRX: Wannan bambancin yana amfani da madaurin dakatarwa, kamar TRX, don aiwatar da layin. Za'a iya daidaita kusurwar jikinka don gyara ƙarfin motsa jiki.
• Layin Nauyin Jiki na Tebur: Idan ba ku da kofa ko kayan aiki, kuna iya amfani da tebur mai ƙarfi don yin jeren. Za ku kwanta a ƙarƙashin teburin kuma ku ja kanku sama, ta amfani da gefen tebur a matsayin rikonku.
• Layin Kofar Tawul: A cikin wannan bambancin, kuna jefa tawul a saman kofa da aka buɗe kuma ku riƙe kowane ƙarshen don yin layukanku. Wannan kuma yana taimakawa wajen inganta ƙarfin kamawa.
• Resistance Band Row: Wannan bambance-bambancen ya ƙunshi tabbatar da ƙungiyar juriya a ƙofar kofa da yin motsin tuƙi a kan juriyar ƙungiyar. Kuna iya daidaita tashin hankalin band ɗin

Me suna da abin da ya sanya ɗaukehawa ga Layin Nauyin Jiki a Doorway?

• Squats wani motsa jiki ne na ƙarin motsa jiki, yayin da suke niyya ga ƙananan jiki, tabbatar da cewa ku kiyaye daidaitaccen tsarin horo na ƙarfin jiki tare da babban-jiki mai da hankali kan Jikin Jiki a Doorway.
• Planks kuma suna da fa'ida yayin da suke ƙarfafa tushen, wanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin layin Jiki a cikin Doorway, don haka haɓaka tasirin motsa jiki.