Layin Squatting Nauyin Jiki

• 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 Squatting Nauyin Jiki

Jikin Jiki Squatting Row shine motsa jiki mai inganci wanda ya haɗu da ƙananan ƙarfin jiki da gyaran jiki na sama, wanda ke niyya ga tsokoki kamar glutes, quads, hamstrings, da baya. Zabi ne mai kyau ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman haɓaka ƙarfinsu gaba ɗaya da yanayin su. Wannan motsa jiki yana da kyawawa don jujjuyawar sa, ba buƙatar kayan aiki ba, kuma don ikonsa don haɓaka aikin motsa jiki, yin ayyukan jiki na yau da kullun cikin sauƙi.

Yanayinta: tsammanin nuni a nuni Layin Squatting Nauyin Jiki

• Miƙewa ka kama sandar da hannaye biyu, tafin hannu suna fuskantar juna, ka karkata baya har sai hannayenka sun cika kuma jikinka ya kasance a ɗan kusurwa.
• Rage jikin ku a cikin squat ta hanyar lanƙwasa gwiwoyi da kuma tura kwatangwalo a baya, yayin da kuke mayar da baya a tsaye da kuma ainihin ku.
• Matsa cikin diddigen ku don tsayawa sama yayin da kuke jan jikinku sama zuwa sandar, jawo gwiwar gwiwar ku da matse ruwan kafadarku tare.
• Rage kanku baya zuwa cikin squat, mika hannuwanku baya a gaban ku, don kammala maimaitawa ɗaya. Ci gaba da waɗannan matakan don adadin da kuke so na maimaitawa.

Lajin Don yi Layin Squatting Nauyin Jiki

• Shiga Core: Sanya jigon ku a cikin duk motsin ku. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma yana kare ƙananan baya daga damuwa. Kuskure na yau da kullun shine barin ciki ya huta, wanda zai haifar da ciwon baya ko rauni.
• Motsi Mai Sarrafa: Yi aikin a hankali da sarrafawa. Ka guje wa firgita ko amfani da kuzari don ja da kanka. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma ya rage tasirin motsa jiki.
• Cikakkun Motsi: Tabbatar yin amfani da cikakken kewayon motsi. Ja da kanka har sai ƙirjinka ya taɓa sandar ko madauri, kuma ƙasa da kanka har zuwa gaba

Layin Squatting Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Layin Squatting Nauyin Jiki?

Ee, masu farawa zasu iya yin motsa jiki na Jiki Squatting Row. Koyaya, yana da mahimmanci don farawa da ɗan ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfin ku da jimirinku suka inganta. Koyaushe tabbatar da kiyaye tsari mai kyau don hana raunin da ya faru. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, ana ba ku shawarar neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Layin Squatting Nauyin Jiki?

• Layukan TRX: Yin amfani da mai horar da dakatarwar TRX, tsayawa suna fuskantar maƙallan anga kuma ku jingina baya riƙe hannaye tare da mika hannayenku gaba ɗaya. Ja ƙirjinka har zuwa hannayen hannu, sannan sannu a hankali rage kanku baya.
• Ring Row: Wannan bambancin yayi kama da layin TRX, amma yana amfani da zoben gymnastic maimakon. Rashin kwanciyar hankali na zoben yana ƙara ƙarin ƙalubale ga ma'auni da kwanciyar hankali.
• Layi Nauyin Jiki Guda Guda Guda: Wannan motsa jiki ne na gefe ɗaya wanda ke aiki gefe ɗaya na jikin ku lokaci guda. Yin amfani da mashaya ko TRX, kama hannu da hannu ɗaya kuma aiwatar da motsin tuƙi. Wannan bambance-bambancen yana kaiwa ga ma'aunin ku kuma yana taimakawa wajen gyara rashin daidaituwar tsoka.

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

• Push-ups na iya haɗa nauyin Squatting Row ta hanyar yin aiki da tsokoki na sama, musamman ƙirji, kafadu, da triceps, wanda zai iya haɓaka ɓangaren motsa jiki na motsa jiki da kuma samar da cikakkiyar motsa jiki.
• Planks wani motsa jiki ne wanda zai iya haɗa nauyin Squatting Row yayin da suke niyya ga tsokoki na asali, inganta kwanciyar hankali da matsayi, waɗanda ke da mahimmanci don yin layi na squatting tare da tsari mai kyau da kuma hana rauni.