Mataki na sama

• 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 sama

Motsa jiki na mataki-mataki ne mai sauƙi amma mai tasiri na motsa jiki na jiki wanda ke nufin quadriceps, glutes, da calves, yana ba da gudummawa ga ingantacciyar daidaituwa, daidaituwa, da ƙarfi. Ya dace da daidaikun mutane na kowane matakan motsa jiki, ko masu farawa ko ƙwararrun 'yan wasa, saboda ƙarfin daidaitacce. Mutane na iya so su haɗa Matakai cikin ayyukan yau da kullun saboda yana iya haɓaka dacewa aiki don ayyukan yau da kullun, tallafawa rigakafin rauni, da kuma taimakawa wajen samun ƙarancin jiki.

Yanayinta: tsammanin nuni a nuni Mataki na sama

• Ɗaga ƙafar dama kuma sanya shi da ƙarfi a kan matakin, tabbatar da cewa gaba ɗaya ƙafarku tana kan saman kuma ba rataye a gefen ba.
• Tura ta diddigin dama don ɗaga jikinka zuwa mataki, kawo ƙafar hagu don saduwa da ƙafar dama a kan mataki.
• Sauke ƙafar hagu a hankali a ƙasa, sannan ƙafar dama ta biyo baya.
• Maimaita motsa jiki don adadin maimaitawar da ake so, sannan canza zuwa jagora tare da ƙafar hagu.

Lajin Don yi Mataki na sama

• Cikakken Kafa akan Mataki: Wani kuskuren gama gari shine rashin sanya ƙafar gaba ɗaya akan mataki. Wannan zai iya haifar da rashin kwanciyar hankali da kuma yiwuwar rauni. Tabbatar sanya ƙafar gaba ɗaya akan mataki, ba kawai yatsun kafa ba. Wannan zai ba ku ƙaƙƙarfan tushe kuma yana ba da damar rarraba ƙarfi mai kyau a duk lokacin motsa jiki.
• Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Ba tsere ba ne. Rage kanku baya cikin tsari mai sarrafawa ba kawai zai taimaka wajen hana rauni ba, har ma ya haɗa da tsokoki yadda ya kamata, don haka haɓaka fa'idodin motsa jiki.
• Shiga Jigon ku: Kunna ainihin ku

Mataki na sama Tambayoyin Masu Nuna

Shi beginners za su iya Mataki na sama?

Ee, tabbas masu farawa za su iya yin motsa jiki na Mataki na sama. Yana da motsa jiki mai sauƙi da tasiri don ƙananan ƙarfin jiki da kwanciyar hankali. Ya fi hari akan quadriceps, amma kuma yana aiki da glutes, hamstrings, da calves. Anan ga ainihin jagora akan yadda ake yin shi: 1. Tsaya a gaban mataki ko benci kuma sanya ƙafar dama a kan mataki. 2. Ka tura jikinka sama har sai kafar dama ta mike, sannan ka runtse jikinka baya. 3. Maimaita adadin maimaitawa da ake so, sannan canza zuwa ƙafar hagu. Ka tuna farawa da ƙaramin mataki ko benci idan kun kasance mafari, kuma a hankali ƙara tsayi yayin da kuke samun ƙarfi. Har ila yau, kula da jinkirin motsi da sarrafawa a duk lokacin motsa jiki don kauce wa rauni. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai da aminci, musamman idan kun kasance sababbi don dacewa da lafiyar ku ko kuma kuna da yanayin kiwon lafiya da aka rigaya.

Me ya sa ya wuce ga Mataki na sama?

• Mataki-Up tare da Knee Raise yana ƙara ɗaga gwiwa a saman matakin, ƙara ƙarfin da ƙara ƙarin ƙalubalen ma'auni.
• Matakin da aka Auna ya ƙunshi riƙe dumbbells ko kettlebells a hannunku yayin aiwatar da matakin haɓakawa, ƙara juriya da haɓaka wahala.
• Jump-Up Jump shine mafi sauye-sauye mai mahimmanci inda kuke fashewa zuwa sama daga jagorancin kafa kuma ku canza kafafu a cikin iska, saukowa tare da kishiyar kafa akan dandamali.
• Mataki-Up tare da Babban Latsawa ya ƙunshi riƙe da dumbbells biyu a tsayin kafada da danna su sama yayin da kuke hawa sama, haɗa ƙarfin jiki na sama a cikin motsa jiki.

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

• Squats: Squats, kamar mataki-ups, aikin motsa jiki ne wanda ke ƙaddamar da ƙananan jiki, musamman quadriceps, hamstrings, da glutes, kuma suna iya taimakawa wajen inganta ƙarfin da kwanciyar hankali.
• Maraƙi yana ɗagawa: Ɗan maraƙi yana ɗaga matakan da suka dace yayin da suke kai hari ga ƙananan tsokoki na ƙafafu, musamman na tsokar maraƙi, waɗanda galibi ana yin su a cikin sauran motsa jiki na ƙasa, kuma wannan na iya haifar da daidaiton ƙarfin ƙafa.