Nauyin Jiki

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Nauyin Jiki

Gishiri mai nauyin Jiki cikakken motsa jiki ne wanda ke haɓaka sassauƙa, ƙarfi, da daidaitawa, da farko yana niyya ga asali, kafadu, da hamstrings. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da iyawar mutum. Wannan motsa jiki yana da fifiko ga mutane da yawa saboda ikonsa don inganta tsarin kula da jiki gaba ɗaya da kwanciyar hankali, inganta ingantaccen matsayi, da kuma taimakawa wajen rigakafin rauni ta hanyar ƙarfafa ƙungiyoyi masu mahimmanci.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki

• Mika hannuwanku zuwa gefe a tsayin kafada, sannan juya juzu'in ku zuwa dama, kai hannun hagu zuwa ƙafar dama da hannun dama zuwa sama.
• Ka sanya idanunka akan hannunka da aka ɗaga yayin da kake riƙe wannan matsayi na ɗan lokaci, jin shimfiɗa a gefenka da baya.
• Juya motsin hankali a hankali, jujjuya jikin ku zuwa tsakiya da rungumar hannayenku baya zuwa tsayin kafada.
• Maimaita aikin a gefe guda ta hanyar jujjuya ƙafar hagunka waje da kai hannun dama zuwa ƙafar hagu, kiyaye hannun hagu daga sama.

Lajin Don yi Nauyin Jiki

• Kiyaye Idanunku akan Hannun Mai Tsada: Kuskure ɗaya na yau da kullun shine rashin kiyaye idanunku akan mikakken hannunku. Wannan yana da mahimmanci yayin da yake taimakawa wajen kiyaye daidaito da daidaitawa yayin motsa jiki. Idan ka kalli gaba ko ƙasa, ƙila ka rasa daidaito kuma ka lalata tasirin aikin.
• Kar a Yi Guguwa: Miƙan Nauyin Jiki ba motsa jiki bane da yakamata ayi cikin sauri. Yana da duka game da sarrafawa da daidaito. Guguwa cikin motsi na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Shiga Core naku:

Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki?

Ee, masu farawa za su iya yin aikin motsa jiki na Nauyin Jiki. Koyaya, yana da mahimmanci a fara da sigar motsa jiki mafi sauƙi don guje wa rauni. Koyaushe tabbatar da kiyaye tsari mai kyau kuma a hankali ƙara ƙarfi yayin da ƙarfi da sassauci suka inganta. Yana iya zama taimako a sami mai horarwa ko jagorar ƙwararrun motsa jiki ta hanyar aiwatar da aikin don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Nauyin Jiki?

• Nauyin Gishiri mai Nauyin Jiki tare da Hannun Hannu: A cikin wannan bambance-bambancen, zaku isa hannun saman ku zuwa saman rufi yayin da kuke lanƙwasa zuwa gefe, ƙara ƙarin mikewa da ƙalubale ga jikinku na sama.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki: Maimakon mika hannunka zuwa rufi, ka ajiye shi a gefenka, yana mai da hankali ga ƙananan jiki da ainihin.
• Nauyin Gishiri na Jiki tare da Squat: Wannan bambance-bambancen ya haɗa da squat kafin aiwatar da injin niƙa, yana ƙara bangaren ƙarfafa ƙafafu zuwa motsa jiki.
• Niƙa mai nauyin jiki tare da Taɓawar Yatsan ƙafa: A cikin wannan bambance-bambance, kuna zuwa ƙasa don taɓa yatsan ku da hannun kishiyar hannun ku yayin injin niƙa, yana ƙaruwa da daidaitawa da ake buƙata.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki?

• "Kettlebell Swing" wani motsa jiki ne na karin haske yayin da yake taimakawa wajen inganta motsin hanji, wani muhimmin al'amari na injin niƙa, yayin da yake haɓaka ƙarfin jiki da ƙarfi.
• "Tsarin Side" na iya haɓaka fa'idodin injin injin na'ura na Jiki ta hanyar ƙarfafa ma'auni da haɓaka daidaituwa, duka biyun suna da mahimmanci don kiyaye tsari mai kyau da sarrafawa yayin motsi na iskar.