Lever na baya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Lever na baya

Lever na baya shine ƙalubalen motsa jiki na jiki wanda da farko yana ƙarfafa asali, hannaye, da kafadu yayin haɓaka ikon sarrafa jiki gaba ɗaya da kwanciyar hankali. Yana da kyau ga masu sha'awar motsa jiki na ci gaba, musamman waɗanda ke da hannu a gymnastics ko calisthenics, saboda babban matakin wahalarsa da buƙatar ƙarfin ƙarfi da daidaito. Mutane da yawa suna so su haɗa Lever na baya a cikin aikin yau da kullum don inganta ma'anar tsoka, haɓaka daidaitawar jiki, da ƙalubalanci damar jikin su zuwa matsayi mafi girma.

Yanayinta: tsammanin nuni a nuni Lever na baya

• Fara motsa jiki ta hanyar kama sandar tare da hannaye biyu a kafada da nisa kuma yi ja da sama don samun jikinka sama da sandar.
• Na gaba, rage jikin ku a hankali kuma ku sarrafa shi zuwa matsayi na kwance, kiyaye jikin ku daga kafadu zuwa idon ku, yana fuskantar sama.
• Rike wannan matsayi, wanda kuma aka sani da lever na baya, har tsawon lokacin da zai yiwu, kiyaye tsokoki da kuma jikinka madaidaiciya.
• A ƙarshe, a amince rage kanku baya zuwa matsayin rataye kuma maimaita motsa jiki sau da yawa kamar yadda ake so. Ka tuna kiyaye motsin ku gaba ɗaya don hana kowane rauni.

Lajin Don yi Lever na baya

• **Fara da Ci gaba:** Kada ku gwada cikakken Lever na baya nan da nan, musamman idan kun kasance mafari. Fara tare da ci gaba mai sauƙi kamar tuck back lever ko ci-gaba tuck baya lever. Yayin da kuke samun ƙarfi da sarrafawa, zaku iya ci gaba zuwa ƙarin bambance-bambance masu ƙalubale.
• **Kiyaye Siffofin Daidaitawa:** Kuskuren da ya fi yawa shine yin kirfa a baya, wanda hakan kan haifar da ciwon baya da rauni. Ya kamata jikinka ya kasance madaidaiciya kuma daidai da ƙasa, tare da ƙirjinka yana fuskantar sama. Ya kamata hannuwanku su kasance madaidaiciya, kuma yakamata a ja ruwan kafadar ku tare.
• ** Shiga Jikinku:** Lever na baya shine cikakken motsa jiki,

Lever na baya Tambayoyin Masu Nuna

Shi beginners za su iya Lever na baya?

Aikin motsa jiki na baya Lever wani ci gaba ne na horon ƙarfin jiki wanda aka saba yi akan zoben motsa jiki ko mashaya. Yana buƙatar adadi mai mahimmanci na mahimmanci, baya, da ƙarfin kafada, da kuma kula da jiki da ma'auni. Yayinda masu farawa zasu iya aiki don cimma nasarar Lever na baya, ba a ba da shawarar gwada cikakken motsi ba tare da ingantaccen shiri da horo ba. Akwai darussan ci gaba da dabarun da masu farawa za su iya bi don haɓaka ƙarfinsu da matakin fasaha a hankali. Waɗannan sun haɗa da lefa na baya, maƙarƙashiya na baya, da lever baya mai ƙafa ɗaya, da sauransu. Hakanan yana da mahimmanci don dumama da kyau da kiyaye tsari daidai don guje wa rauni. Ana ba da shawarar samun mai koyarwa ko ƙwararren mai tabo, musamman lokacin da aka fara ƙoƙarin irin waɗannan atisayen.

Me ya sa ya wuce ga Lever na baya?

• Straddle Back Lever.
• Half Lay Back Lever: Wannan ci gaba ne zuwa ga cikakken lever na baya inda jikinka ke cikin rabin ruɗe, tare da shimfiɗa ƙafafu a gaba a kusurwa 45-digiri.
• Tuck Back Lever: A cikin wannan sigar, gwiwoyinku suna zube cikin ƙirjin ku, suna sa ya zama ɗan sauƙi don kiyaye daidaito da sarrafawa.
• Lever Back-Leg One: Wannan bambancin ya haɗa da tsawaita ƙafa ɗaya gaba yayin da ɗayan ya kasance a ciki, yana ƙara wahala da shiga ƙungiyoyin tsoka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Lever na baya?

• Har ila yau, motsa jiki na Skin the Cat ya dace da Lever na baya saboda yana kunshe da motsin jiki irin wannan kuma yana taimakawa wajen ƙarfafa ƙarfi da sassauci a cikin kafadu da kuma ainihin, dukansu suna da mahimmanci don yin Lever na baya.
• Tutar Dragon, wanda Bruce Lee ya shahara, wani kyakkyawan motsa jiki ne wanda ke cike da Lever na baya yayin da yake kai hari ga tsokoki sosai, yana inganta ƙarfin ciki da kulawa da ake buƙata don kula da matsayin kwance a cikin Lever na baya.