Maimaita Kirji
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Maimaita Kirji
Reverse Chest Stretch wani motsa jiki ne mai fa'ida da aka tsara don inganta matsayi, haɓaka sassauci, da kuma kawar da tashin hankali a cikin ƙirji da yankin kafada. Yana da kyau ga daidaikun mutanen da suka kwashe tsawon lokaci suna zaune ko waɗanda ke yin ayyukan da ke kai ga gaɓoɓi ko ƙugiya. Mutane za su so yin wannan motsa jiki don yaƙar tasirin rashin ƙarfi, rage rashin jin daɗi, da haɓaka lafiyarsu gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Maimaita Kirji
- A hankali ɗaga hannuwanku a bayanku sama da kyau gwargwadon yadda zai yiwu, ku haɗa hannayenku tare kuma hannayenku madaidaiciya.
- Yayin da kake ɗaga hannayenka, tura kirjinka waje da sama, yayin da kake kiyaye kai da tsaka tsaki da idanu suna fuskantar gaba.
- Riƙe wannan matsayi na kimanin daƙiƙa 15-30, jin shimfiɗa a cikin ƙirjin ku da kafadu.
- A hankali runtse hannuwanku kuma ku kwance hannayenku, sannan maimaita motsa jiki kamar yadda ake so.
Lajin Don yi Maimaita Kirji
- Ka Riƙe Hannunka Miƙe: Lokacin yin jujjuyawar ƙirji, kiyaye hannayenka madaidaiciya kuma ka haɗa hannayenka a bayanka. Lankwasawa hannunka na iya sanya damuwa maras buƙata akan gwiwar hannu da wuyan hannu, kuma yana iya rage tasirin miƙewa.
- Kar ku yi yawa: Kuskure na yau da kullun shine yin yawa, wanda zai iya haifar da raunin tsoka ko rauni. Miƙewa zuwa wurin da za ku ji jan hankali a cikin ƙirjinku da kafadu, amma ba har zuwa zafi ba.
- Yi amfani da Sarrafa Motsa jiki: Guji motsi ko motsi mai sauri. Madadin haka, yi amfani da jinkirin, motsi masu sarrafawa don ƙara shimfiɗa a hankali. Wannan yana taimakawa wajen hana ƙwayar tsoka kuma yana tabbatar da cewa kuna mikewa yadda ya kamata.
- Numfashi
Maimaita Kirji Tambayoyin Masu Nuna
Shi beginners za su iya Maimaita Kirji?
Ee, masu farawa zasu iya yin motsa jiki na Reverse Chest Stretch. Hanya ce mai sauƙi kuma mai tasiri don shimfiɗa tsokoki na ƙirji da inganta matsayi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don guje wa rauni. Idan kun kasance sababbi don motsa jiki, ƙila kuna son samun mai horarwa ko ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kuna yin aikin daidai.
Me ya sa ya wuce ga Maimaita Kirji?
- Ƙofar Ƙirji: Don wannan sigar, kuna tsaye a ƙofar ƙofar tare da sanya hannuwanku akan firam ɗin ƙofar, sannan ku jingina gaba har sai kun ji shimfiɗa a cikin ƙirjinku da kafadu.
- Zauren Ƙirji: Wannan ya haɗa da zama a kan kujera, sanya hannuwanku a bayan kujera, sannan kuma tura kirjin ku gaba da sama don buɗewa da shimfiɗa shi.
- Ƙirjin Ƙarƙashin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙiƙwalwa: Wannan bambancin yana buƙatar ƙwallon motsa jiki. Kuna kwance fuska a kan ƙwallon tare da mika hannuwanku zuwa gefe, ba da damar nauyi don shimfiɗa tsokoki na ƙirjin ku.
- Ƙirjin Ƙirji na bene: A cikin wannan sigar, za ku kwanta a kan cikinku a ƙasa, ku miƙa hannu ɗaya zuwa gefe, sannan ku yi amfani da ɗayan hannun ku don tura jikinku zuwa wani wuri dabam don shimfiɗa kirji.
Me suna da abin da ya sanya ɗaukehawa ga Maimaita Kirji?
- Dumbbell Flyes: Wannan motsa jiki yana cike da Reverse Chest Stretch ta hanyar ƙarfafa tsokoki na ƙirji, wanda zai iya ƙara tasiri na shimfidawa da kuma inganta motsin kirji gaba ɗaya.
- Tsaye-tsaye na turawa bango: Suna aiki akan ƙirji da tsokoki na kafada, kama da Reverse Chest Stretch, kuma suna taimakawa wajen haɓaka ƙarfi da sassauƙar waɗannan tsokoki, yana mai da shi kyakkyawan madaidaici.
Karin kalmar raɓuwa ga Maimaita Kirji
- Motsa Jiki
- Reverse Chest Stretch Workout
- Motsa Motsa Jiki
- Motsa jiki don ƙirji
- Aikin Kiji na Gida
- Babu Motsa Kirjin Kayan Kayan Aiki
- Miqewar tsokar ƙirji
- Jiyya na Jiyya don Ƙirji
- Ƙirjin Nauyin Jiki
- Ƙarfafa tsokar ƙirji