Mataki na gaba

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gastrocnemius, Soleus

Sakonni ga Mataki na gaba

Matakin Ƙarshe shine motsa jiki mai ƙarfi wanda da farko ke kaiwa ga glutes, quadriceps, da masu sace hip, yana taimakawa wajen inganta ƙarfi, daidaito, da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da haɗin kai. Yin wannan motsa jiki zai iya taimakawa a cikin ayyukan yau da kullum, inganta wasan motsa jiki, har ma da taimakawa wajen hana raunin da ya faru ta hanyar inganta ma'auni na muscular da kwanciyar hankali na haɗin gwiwa.

Yanayinta: tsammanin nuni a nuni Mataki na gaba

• Sanya ƙafar dama a kan mataki, ajiye ƙafar hagu a ƙasa.
• Kashewa da ƙafar dama, ɗaga jikinka zuwa sama har sai kafar dama ta mike, yayin da kake ɗaga ƙafar hagunka zuwa gefe.
• Riƙe wannan matsayi na ɗan lokaci, sannan sannu a hankali rage ƙafar hagu na hagu zuwa ƙasa, sannan ƙafar dama ta biyo baya.
• Maimaita wannan darasi don adadin maimaitawar da kuke so, sannan ku canza gefe kuma kuyi jere ɗaya tare da ƙafar hagu a kan mataki.

Lajin Don yi Mataki na gaba

• Motsi Mai Sarrafa: Taka kan benci tare da ƙafar da ke kusa da shi, sannan kawo dayan ƙafar don haɗa shi. Tabbatar ku matsa ta diddige ku ba yatsun kafa ba lokacin da kuke hawa sama, kamar yadda turawa ta yatsun kafa zai iya sanya damuwa mara amfani akan gwiwoyinku.
• Tsaya Kyau mai Kyau: Tsaya bayanku madaidaiciya kuma jigon ku yana shagaltuwa a duk lokacin motsa jiki. Ka guji jingina da nisa gaba ko baya saboda hakan na iya haifar da rauni.
• Sannu a hankali da kwanciyar hankali: Rage kanku baya zuwa wurin farawa cikin tsari mai sarrafawa. Kada ku yi gaggawar motsi ko barin nauyi ya ja ku da sauri. A hankali da kuma sarrafa motsi, mafi tasiri aikin zai kasance.

Mataki na gaba Tambayoyin Masu Nuna

Shi beginners za su iya Mataki na gaba?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙarshe na Ƙarshe. Yana da babban motsa jiki don ƙarfafa ƙananan jiki, musamman quadriceps, hamstrings, da glutes. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara tare da ƙaramin ƙarfi (ta amfani da ɗan gajeren mataki ko babu ƙarin nauyi) kuma a hankali suna ƙaruwa yayin da ƙarfinsu da daidaituwarsu ke haɓaka. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan ba a tabbata ba, zai zama da amfani a sami ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Mataki na gaba?

• Matsayi na gefe-da-sama tare da dumbbells ya haɗa nauyi cikin ayyukan yau da kullun, yana ƙara ƙalubalen da taimakawa wajen gina ƙarin tsoka.
• Matakin Ƙarfafawa tare da Ƙungiyoyin Resistance sun haɗa da sanya bandeji na juriya a kusa da cinyoyinku ko idon sawu don ƙara ƙarin nauyin wahala da kuma haɗa ƙarin ƙungiyoyin tsoka.
• Matsayin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na buƙatar ƙarin daidaituwa da kwanciyar hankali, ƙara ƙarfin motsa jiki.
• Matakin Ƙarshe tare da Hop ya haɗa da ƙaramin tsalle a saman matakin, ƙara nau'in plyometric zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Mataki na gaba?

• Lunges: Kamar Ƙaƙwalwar Matakai, Lunges kuma suna kaiwa ƙananan tsokoki na jiki, musamman quadriceps, amma kuma suna shiga cikin ainihin kuma suna inganta daidaituwa, wanda ke da amfani don aiwatar da matakai na gaba da kyau.
• Te kafa na gefe ya tashi: Tekun kafa ya haifar da manufar masu satar hitocin hip, iri ɗaya da suke aiki da motsa jiki da kwanciyar hankali, wanda zai iya inganta aikin matakan da aka gabatar da shi, wanda zai iya inganta aikin matakan hip.