Makamai Sama Cikakkiyar Zaune

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Latissimus Dorsi, Obliques, Teres Major

Sakonni ga Makamai Sama Cikakkiyar Zaune

The Arms Overhead Full Sit-up babban motsa jiki ne wanda ke ƙarfafa tsokoki na ciki, inganta sassauci, da haɓaka ma'aunin jiki gaba ɗaya. Yana da manufa ga daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa manyan ƴan wasa, waɗanda ke neman gina ƙaƙƙarfan cibiya mai karko. Mutane za su so yin wannan motsa jiki saboda ba kawai yana ƙarfafa ƙarfin gaske ba, har ma yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Makamai Sama Cikakkiyar Zaune

• Tsayawa hannunka, haɗa tsokoki na ciki kuma fara ɗaga saman jikinka daga ƙasa, lanƙwasa a kugu.
• Ci gaba da ɗaga jikinka na sama, riƙe hannunka madaidaiciya kuma daidaita tare da kunnuwa, har sai kun kasance cikin cikakken zama.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa tsokoki na tsakiya sun kasance cikin aiki.
• Sannu a hankali rage jikin ku zuwa wurin farawa, kiyaye hannayenku a sama a cikin motsi. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi Makamai Sama Cikakkiyar Zaune

• Kiyaye Daidaitaccen Fom: Don wannan darasi, fara da kwantawa a bayanka tare da mika hannayenka sama. Yayin da kuke zaune, kiyaye hannayenku a layi tare da kunnuwanku. Ka guji kuskuren gama gari na ja wuyanka ko kai da hannayenka, wanda zai iya haifar da damuwa. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikin ku.
• Sarrafa motsin ku: Wani kuskuren da aka saba shine yin gaggawa ta wurin zama. Yana da mahimmanci a yi motsa jiki a hankali, sarrafawa. Wannan ba wai kawai yana tabbatar da cewa kuna aiki ƙungiyoyin tsoka masu dacewa ba amma kuma yana rage haɗarin rauni. Rage kanku baya zuwa ƙasa a hankali kamar yadda kuke

Makamai Sama Cikakkiyar Zaune Tambayoyin Masu Nuna

Shi beginners za su iya Makamai Sama Cikakkiyar Zaune?

Ee, masu farawa za su iya yin aikin Arms Overhead Cikakken motsa jiki, amma suna iya samun kalubale saboda yana buƙatar wani matakin ƙarfin gaske. Ana ba da shawarar farawa da sit-ups na asali ko ƙuƙumma don haɓaka ƙarfin asali kafin a ci gaba zuwa ƙarin bambance-bambancen ci gaba kamar Arms Overhead Full Sit-up. Kamar koyaushe, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Makamai Sama Cikakkiyar Zaune?

• Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Magani: Wannan bambancin ya ƙunshi riƙe da ƙwallon magani da hannaye biyu. Za ku fara da kwanciya a bayanku tare da durƙusa gwiwoyi, ƙafafu a saman ƙasa, kuma ƙwallon magani yana riƙe a sama. Yayin da kuke zaune, ci gaba da kwallon a sama sannan ku rage baya.
• Rashan Twist Sit-up: Fara a wuri ɗaya da zama na yau da kullun, amma yayin da kuka hau sama, karkatar da jikin ku zuwa gefe ɗaya, sannan ku koma ƙasa. A zaune na gaba, karkatar da gangar jikinka zuwa wancan gefe. Wannan bambance-bambancen yana haifar da obliques ban da ainihin.
• Zamawar da aka yi a sama: Wannan bambancin shine

Me suna da abin da ya sanya ɗaukehawa ga Makamai Sama Cikakkiyar Zaune?

• Masu karkatar da Rashanci: Juyawan Rashanci suna kaiwa ga tsokoki da ba a taɓa gani ba, waɗanda ke taimakawa cikin motsin jujjuyawar yayin Cikakkiyar Zama na Makamai, yana taimakawa haɓaka ƙarfin ciki da kwanciyar hankali gabaɗaya.
• Ƙafa yana ɗagawa: Ƙafa yana ƙarfafa ƙananan tsokoki na ciki, waɗanda ke aiki a lokacin motsi na sama na Arms Overhead Full Sit-up, don haka inganta ingantaccen aikin motsa jiki.