Madadin Ƙafa ta ɗaga tare da kai sama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Madadin Ƙafa ta ɗaga tare da kai sama

Madadin Ƙafar Ƙafar Ƙarfafawa tare da Kai-up babban motsa jiki ne mai ƙarfafawa wanda ke kaiwa abs, ƙananan baya, da masu sassauƙa na hip, inganta ingantaccen daidaituwa, matsayi, da ƙarfin jiki gaba ɗaya. Ya dace da daidaikun mutane a kowane matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru, waɗanda za a iya gyara su don dacewa da iyawar mutum. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ainihin kwanciyar hankali, haɓaka wasan motsa jiki, ko tallafawa motsin aikin yau da kullun.

Yanayinta: tsammanin nuni a nuni Madadin Ƙafa ta ɗaga tare da kai sama

• Dauke kan ku daga ƙasa kaɗan, kiyaye kashin baya tsaka tsaki da kiyaye idanunku akan yatsun kafa don guje wa takura wuyan ku.
• A hankali ɗaga ƙafar dama na dama zuwa kusurwar digiri 90, ajiye ƙafar hagu a ƙasa.
• Rage ƙafar dama na baya zuwa ƙasa kuma maimaita wannan motsi tare da ƙafar hagu.
• Ci gaba da musanya tsakanin kowace kafa don adadin da ake so na maimaitawa, tabbatar da cewa kan ku ya kasance ɗan ɗagawa daga ƙasa yayin aikin.

Lajin Don yi Madadin Ƙafa ta ɗaga tare da kai sama

• Matsalolin Sarrafa: Lokacin yin ƙafar yana ɗagawa, ɗaga ƙafa ɗaya a lokaci ɗaya yayin ajiye ɗayan a saman tabarma. Motsi ya kamata ya kasance a hankali kuma a sarrafa shi, ba gaggawa ba ko daɗaɗɗa. Wannan yana taimakawa wajen kula da tsari daidai kuma yana haɓaka tasirin motsa jiki.
• Shiga Mahimmancin ku: Tabbatar da shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba kawai yana taimakawa wajen daidaita jikinka ba amma yana tabbatar da cewa ana aiki da tsokoki masu dacewa. Don haɗa ainihin ku, yi tunanin ja maɓallin ciki zuwa ga kashin baya.
• Ka Guji Yin Arzikin Baya: Kuskure na gama gari shine ka lika bayanka yayin da kake ɗaga ƙafarka. Wannan ba

Madadin Ƙafa ta ɗaga tare da kai sama Tambayoyin Masu Nuna

Shi beginners za su iya Madadin Ƙafa ta ɗaga tare da kai sama?

Ee, masu farawa zasu iya yin Madadin Ƙafar Tadawa tare da motsa jiki na kai sama. Duk da haka, ya kamata su fara sannu a hankali kuma su kula da siffar su don guje wa kowane rauni. Idan sun ga yana da ƙalubale sosai, za su iya gyara motsa jiki ta hanyar ajiye kawunansu a ƙasa maimakon ɗaga shi sama. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai da aminci.

Me ya sa ya wuce ga Madadin Ƙafa ta ɗaga tare da kai sama?

• Madadin Ƙafar Tadawa tare da Kai sama da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara murguda juzu'i yayin da kuke runtse ƙafar ku, wanda zai iya taimakawa haɓaka tsokoki na wucin gadi don ƙarin aikin motsa jiki na ciki.
• Matsayin Maɗaukakin Ƙafa mai nauyi tare da Kai sama: Don wannan bambancin, zaku iya ƙara ma'aunin ƙafar ƙafa ko riƙe ƙaramin ƙararrawa tsakanin ƙafafunku don ƙarin juriya da ƙara ƙarfin motsa jiki.
• Madadin Ƙafar Ƙafa tare da Kai sama da Ƙaƙwalwar Hip: Bayan ɗaga ƙafafunku, ɗaga kwatangwalo daga bene don ƙara ƙarar ƙananan ku.
• Bent Knee Alternate Leg Tadawa tare da Kai sama: Maimakon kiyaye kafafunku madaidaiciya, durƙusa gwiwoyinku yayin da kuke ɗaga su, wanda zai iya taimakawa wajen rage damuwa a ƙananan baya yayin da kuke aiki da kyau.

Me suna da abin da ya sanya ɗaukehawa ga Madadin Ƙafa ta ɗaga tare da kai sama?

• Bicycle Crunches wani madaidaicin madaidaici ne saboda ba wai kawai shigar da tsokoki na ciki kamar Madadin Ƙafar Tawaye tare da Kai sama ba, har ma suna haɗa motsi mai ƙarfi wanda zai iya taimakawa haɓaka daidaituwa da daidaituwa.
• Har ila yau, motsa jiki na Matattu Bug yana cike da Madadin Ƙafar Tadawa tare da Kai sama saboda haka yana aiki a kan ƙananan abs da gyare-gyare na hip, don haka yana haɓaka ƙarfin gaske da kwanciyar hankali.