Matsayin Jiki Tsaye

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Matsayin Jiki Tsaye

Jikin Tsaye Tsaye shine motsa jiki mai inganci wanda da farko ke kaiwa tsokoki a baya, kafadu, da hannaye, haɓaka ƙarfi da juriya. Yana da kyakkyawan motsa jiki ga mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ba ya buƙatar kayan aiki kuma ana iya canzawa don ƙarawa ko rage ƙarfi. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka matsayi, haɓaka ma'anar tsoka, da haɓaka ƙarfin sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Matsayin Jiki Tsaye

• Ɗauki sandar tare da riko na sama, hannuwanku yakamata su zama ɗan faɗi fiye da faɗin kafaɗa.
• Jingina baya, kiyaye jikinka kai tsaye daga kai zuwa diddige, har sai hannayenka sun cika cikakke kuma kana daidaitawa akan dugaduganka.
• Ja ƙirjinka zuwa sandar ta hanyar matse ruwan kafadarka tare, yayin da kake kiyaye jikinka madaidaiciya.
• A hankali mika hannuwanku kuma ku koma wurin farawa don kammala maimaitawa ɗaya, sannan ku maimaita motsa jiki don adadin maimaitawa.

Lajin Don yi Matsayin Jiki Tsaye

• Cikakkun Motsi: Don samun mafi kyawun wannan darasi, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Ja jikinka sama har sai ƙirjinka ya taɓa sandar ko hannayenka, kuma ƙasa da kanka har ƙasa. Kauce wa kuskuren gama gari na yin rabin maimaitawa ko rashin zuwa gabaɗaya, saboda wannan yana rage tasirin motsa jiki.
• Motsi masu sarrafawa: Yi aikin motsa jiki tare da jinkirin motsi masu sarrafawa. Ka guji firgita ko yin amfani da kuzari don ja da kanka, saboda hakan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Riko Da Ya dace: Hannun ku ya kamata su zama ɗan faɗi fiye da faɗin kafaɗa. Kuskure na gama gari shine kama sandar ta yi faɗi sosai ko kuma

Matsayin Jiki Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Matsayin Jiki Tsaye?

Ee, masu farawa zasu iya yin motsa jiki a tsaye a jere. Koyaya, yana da mahimmanci a fara da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Wannan darasi ya fi kaiwa tsokoki a baya, kafadu, da hannaye. Yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Masu farawa na iya so su fara tare da taimakon mai horo ko ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Matsayin Jiki Tsaye?

• Layin Nauyin Jiki Guda Guda Guda: Wannan yana buƙatar ƙarin daidaito da ƙarfi, yayin da kuke amfani da hannu ɗaya kawai don ja jikin ku zuwa sandar.
• Tuck Front Lever Row: Wannan ci-gaba na bambancin ya ƙunshi rataye daga mashaya tare da jikinka a layi daya zuwa ƙasa, sannan jawo jikinka zuwa sandar.
• Layin Nauyin Jiki Tare da Tawul: Wannan bambancin ya haɗa da rataye tawul a kan sandar da kuma ɗima kowane ƙarshen tawul don yin jere, wanda ke ƙara ƙarfin riko.
• Layin Nauyin Jiki Tare da Maɗaukakin Ƙafa: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani sama mai tasowa kamar benci ko mataki, wanda ke ƙara wahalar motsa jiki ta ƙara ƙarin nauyi don ja.

Me suna da abin da ya sanya ɗaukehawa ga Matsayin Jiki Tsaye?

• Layukan da aka juyar da su wani motsa jiki ne mai fa'ida wanda ya dace da Layukan Tsaye na Nauyin Jiki, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya - baya da biceps - amma daga wani kusurwa daban, don haka tabbatar da cikakkiyar haɓakar tsoka.
• Har ila yau, ja-ups suna haɓaka Layukan Tsaye na Nauyin Jiki yadda ya kamata, yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya hari, amma kuma suna haɗawa da latissimus dorsi da deltoids sosai, suna ba da ƙarin motsa jiki mai ƙalubale da haɓaka ƙarfin babba da juriya.