Nauyin Jiki Tsaye Kusa da Layi

• 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 Nauyin Jiki Tsaye Kusa da Layi

Matsayin Jiki Tsaye Kusa-da-riko Row wani nau'in motsa jiki ne wanda ke kai hari da ƙarfafa baya, kafadu, da tsokoki na hannu ta amfani da nauyin jikin ku kawai. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da iyawarsa. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don inganta ƙarfin jiki na sama, haɓaka matsayi, da haɓaka ingantattun motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Tsaye Kusa da Layi

• Ka kama sandar da hannaye biyu, dabino suna fuskantarka, a nesa dan kunkuntar kafadunka.
• Jingina baya, kiyaye jikinka kai tsaye daga idon sawu zuwa kai, sa'annan ka bar hannunka ya miko gaba daya ta yadda kana rataye a sandar.
• Ja jikinka zuwa sandar ta lanƙwasa gwiwar gwiwarka da matse ruwan kafadarka tare, kiyaye jikinka madaidaiciya da ɗigon ka.
• Sannu a hankali shimfiɗa hannuwanku don komawa wurin farawa, tabbatar da kiyaye iko a duk lokacin motsi don haɓaka fa'idodin motsa jiki.

Lajin Don yi Nauyin Jiki Tsaye Kusa da Layi

• Shiga Jigon ku: Shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kula da matsayin jikin ku ba amma kuma yana ƙara wani ɓangaren ƙarfafawa ga motsa jiki. Kuskure na yau da kullun: Ka guji barin baya baya yin sag ko hips ɗinka ya tashi. Wannan yana nuna jigon da ba a kwance ba kuma yana iya haifar da raunin baya.
• Sarrafa motsinku: Tabbatar cewa kuna sarrafa motsinku

Nauyin Jiki Tsaye Kusa da Layi Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Tsaye Kusa da Layi?

Ee, masu farawa za su iya yin aikin Jiki Tsaye Tsaye Kusa da Jiki. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai horarwa na sirri ko gogaggen mutum ya fara nuna aikin. Wannan zai taimaka wa masu farawa su fahimci tsari da fasaha daidai. Yayin da ƙarfi da fasaha ke haɓaka, ana iya ƙara ƙarfi da nauyi a hankali. Hakanan yana da mahimmanci a tuna don dumama kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Nauyin Jiki Tsaye Kusa da Layi?

• Layi na TRX: Yin amfani da madauri na TRX, zaku iya daidaita matakin wahala ta canza kusurwar jikin ku. Makusancin ku a tsaye, da sauƙin motsa jiki ya zama.
• Layin Nauyin Jiki Mai Hannu Daya: Wannan bambancin yana ƙara wahala ta hanyar yin amfani da hannu ɗaya lokaci ɗaya, wanda kuma yana taimakawa haɓaka daidaito da daidaituwa.
• Layin Nauyin Jiki Mai Faɗi: Ta hanyar faɗaɗa rikon ku, zaku iya kaiwa tsokoki daban-daban a baya da kafaɗunku.
• Layin Nauyin Jiki Maɗaukakin Ƙafa: ɗaga ƙafafunku akan benci ko akwati yayin yin jere yana ƙara ƙarin ƙalubale ga ainihin ku kuma yana ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Tsaye Kusa da Layi?

• Push-ups: Yayin da da farko ke niyya ga ƙirji da triceps, tura-ups kuma suna haɗawa da baya da ainihin ku, suna ba da daidaiton motsa jiki wanda ya dace da motsin motsi na tsaye kusa da layi tare da motsin turawa.
• Planks: Wannan motsa jiki yana ƙarfafa tsokoki na asali, waɗanda kuma suke aiki yayin jere na kusa, don haka inganta kwanciyar hankali da juriya gabaɗaya, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin motsa jiki na jere.