Mirgine Dabarun Tsaye

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Gurbi Gandu
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Teres Major

Sakonni ga Mirgine Dabarun Tsaye

Ƙaƙwalwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwal )) ba wai kawai abs ba har ma da ƙananan baya, hips, da kafadu, yana samar da cikakkiyar motsa jiki. Ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙarfafa ainihin su da haɓaka kwanciyar hankali gabaɗaya. Wannan motsa jiki yana da kyawawa saboda tasirinsa wajen gina ƙaƙƙarfan tsaka-tsaki mai ƙarfi, haɓaka daidaituwa, da haɓaka aikin aiki don ingantaccen aiki a cikin sauran wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Mirgine Dabarun Tsaye

• Sannu a hankali miƙe hannuwanku kuma ku mirgine dabaran a gaban ku, ku kiyaye abs ɗin ku kuma madaidaiciyar baya.
• Ci gaba da mirgine dabaran har sai jikinka ya kusan yin layi da ƙasa, ko kuma gwargwadon yadda za ka iya tafiya cikin kwanciyar hankali.
• Riƙe wannan matsayi na ɗan lokaci, sannan fara mirgine dabaran baya zuwa ƙafafunku ta amfani da abs ɗinku, ba hannayenku ko ƙafafu ba.
• Komawa wurin farawa, tsaye tsaye, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Mirgine Dabarun Tsaye

• Kiyaye Form Da Ya Kamata: Fom ɗin ku yana da mahimmanci yayin aiwatar da Juyawan Dabarun Tsaye. Fara da tsayawa tsaye rike da dabaran da hannaye biyu. Sannu a hankali mirgina dabaran gaba yayin da kuke riƙe bayanku madaidaiciya da ainihin ku. Mirgine iyakar iyawarka ba tare da sunkuyar da bayanka ba ko barin kwankwasonka. Kuskuren gama gari don gujewa anan shine lankwasa baya ko hips, wanda zai iya haifar da rauni.
• Sarrafa motsin ku: Guji saurin motsa jiki. Yayin da kuke yin motsi a hankali, yawancin tsokoki za su yi aiki. Sarrafa dabaran yayin da kuke mirgina shi gaba da yayin da kuke ja da baya zuwa matsayi na tsaye. Wannan zai tabbatar da cewa kuna shiga tsokoki a duk lokacin motsi.
• Ci gaba

Mirgine Dabarun Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Dabarun Tsaye?

Motsa Jiki na Tsaye yana da ƙalubale sosai kuma yana buƙatar babban adadin ƙarfi da kwanciyar hankali. Gabaɗaya ba a ba da shawarar ga masu farawa ba saboda yana iya haifar da rauni idan ba a yi shi daidai ba. Ya kamata mafari su fara da ƙarin darasi na asali kamar alluna ko jujjuyawar gwiwa kafin su ci gaba zuwa ƙarin ci gaba kamar jujjuyawar dabaran tsaye. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da an yi atisaye daidai da aminci.

Me ya sa ya wuce ga Mirgine Dabarun Tsaye?

• Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Wannan bambancin ya ƙunshi yin motsa jiki a kan wani wuri mai karkata wanda zai iya sa shi dan sauƙi kuma yana taimakawa wajen ƙarfafa ƙarfi.
• Rage ƙwallon ƙafa: Wannan ƙarin bambancin ƙalani inda kuka yi motsa jiki a kan raguwa a farfajiya, haɓaka ƙarfi.
• Juyawa Juyin Hannun Hannu Guda: Wannan bambancin ya ƙunshi yin aikin motsa jiki ta amfani da hannu ɗaya a lokaci guda, wanda zai iya taimakawa inganta daidaito da kwanciyar hankali.
• Mirgine Wurin Wuta Mai Faɗi: Wannan bambancin ya ƙunshi tsayawa tare da ƙafafu daban-daban wanda ke canza ƙungiyoyin tsoka da ake aiki da su, suna ba da ƙalubale daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Dabarun Tsaye?

• Push-ups: Turawa suna fitar da ƙarfin jiki na sama musamman ƙirji, kafadu, da triceps, waɗanda kuma ana amfani da su a cikin jujjuyawar ƙafar ƙafa don kiyaye iko da kwanciyar hankali yayin motsa jiki.
• Deadlifts: Deadlifts suna ƙarfafa ƙananan baya da glutes, waɗanda ke da mahimmanci don kiyaye matsayi da daidaituwa yayin jujjuyawar dabaran tsaye, yin wannan motsa jiki ya zama babban madaidaici.