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 ingantaccen motsa jiki wanda ke da alhakin tsokar tsoka a baya, hannaye, da kafadu, yana haɓaka ƙarfin sama da haɓaka matsayi. Ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman ƙarfafa saman jikinsu ba tare da amfani da ma'auni ko kayan motsa jiki ba. Mutane na iya ficewa don wannan motsa jiki kamar yadda za'a iya yin shi a ko'ina, yana inganta aikin dacewa, kuma yana taimakawa wajen inganta sarrafa jiki da daidaito.

Yanayinta: tsammanin nuni a nuni Matsayin Jiki Tsaye

• Miƙewa ka ƙwace sandar tare da riƙon hannu, ka shimfiɗa hannayenka gaba ɗaya kuma jikinka kai tsaye daga kan ka zuwa diddigeka.
• Ja jikinka zuwa sandar ta lankwasa gwiwar gwiwarka da matse ruwan kafadarka tare.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan a hankali shimfiɗa hannuwanku kuma ku koma wurin farawa.
• Maimaita wannan darasi don adadin maimaitawa da ake so yayin kiyaye tsari mai kyau.

Lajin Don yi Matsayin Jiki Tsaye

• Shiga Mahimmancin ku: Wani kuskuren rashin shigar da ainihin. Ya kamata jigon ku ya kasance mai ƙarfi a duk tsawon motsi. Wannan zai taimaka wajen kiyaye jikin ku a madaidaiciya kuma ya hana kwatangwalo daga sagging.
• Ja Ta Hannun Hannu: Lokacin jan jikinka sama, yi tunani game da tuƙi gwiwar gwiwarka ƙasa da baya, maimakon ja da hannunka. Wannan zai taimaka wajen tabbatar da cewa kuna amfani da tsokoki na baya, maimakon dogaro da yawa akan biceps.
• Motsi masu Sarrafa: Guji saurin motsi. Ya kamata a yi kowane mai ba da shawara a cikin tsari mai sarrafawa, duka a kan hanyar sama da kan hanya. Wannan zai taimaka wajen tabbatar da cewa kuna samun cikakkiyar fa'idar motsa jiki da ma

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. Wannan motsa jiki hanya ce mai kyau don ƙarfafa baya, kafadu, da tsokoki na hannu. Duk da haka, yana da mahimmanci a fara da juriya mai sauƙi ko yin kaɗan kaɗan don guje wa rauni. Masu farawa su kuma tabbatar da cewa suna da tsari mai kyau don tabbatar da cewa suna aiki daidai tsokoki kuma ba su dagula jikinsu ba. Yana iya zama da amfani a sami mai horar da kai ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Matsayin Jiki Tsaye?

• Layi Nauyin Jiki Mai Hannu Guda Daya: Wannan bambancin yana buƙatar ƙarin ƙarfi da daidaito yayin da kuke yin aikin ta amfani da hannu ɗaya lokaci ɗaya, yayin da ɗayan hannun yana bayan bayanku ko kuma yana riƙe da kugu.
• Layin Nauyin Jiki Maɗaukakin Ƙafa: A cikin wannan bambance-bambance, kuna sanya ƙafafunku akan wani wuri mai tsayi kamar benci ko mataki, ƙara wahala da ƙarfin motsa jiki.
• Layin Nauyin Jiki Tare da Tawul: Wannan ya haɗa da rataya tawul a kan sandar da riko iyakar don yin jeren, wanda ke ƙara ƙarin ƙalubale ga riƙonku da hannaye.
• Layin Nauyin Jiki tare da Dakata: Wannan bambancin ya haɗa da tsayawa a saman motsi na ƴan daƙiƙa kaɗan kafin ragewa baya, ƙara lokaci cikin tashin hankali da aiki da tsokoki.

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

• Push-ups na iya daidaita motsa jiki yayin da suke kaiwa ƙungiyoyin tsoka masu adawa da juna, da farko ƙirji da triceps, suna taimakawa hana rashin daidaituwar tsoka da haɓaka ƙarfin jiki gaba ɗaya.
• Planks suna haɓaka fa'idodin Layukan Tsaye na Jiki ta hanyar ƙarfafa ainihin, wanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin motsi, ta haka inganta aiki da rage haɗarin rauni.