Rabin Zaune

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Rabin Zaune

Half Sit-up shine babban motsa jiki mai ƙarfafawa wanda ke kaiwa tsokoki na ciki, yana inganta matsayi, kuma yana taimakawa cikin kwanciyar hankali gabaɗaya. Yana da kyakkyawan motsa jiki ga masu farawa da waɗanda ke neman haɓaka ainihin ƙarfinsu ko neman fara tafiyar motsa jiki. Mutane da yawa na iya so su yi wannan motsa jiki kamar yadda ba ya buƙatar kayan aiki, za a iya yin shi a ko'ina, kuma yana ba da gudummawa mai mahimmanci ga tsarin dacewa na yau da kullum, inganta ingantaccen daidaituwa, rage ciwon baya, da inganta wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Rabin Zaune

• Sanya hannayenku a bayan kai, tare da gwiwar gwiwar ku suna nunawa zuwa tarnaƙi.
• Shiga tsokoki na ciki kuma ka ɗaga jikinka na sama zuwa gwiwoyi, amma kawai rabin nisa idan aka kwatanta da cikakken zama.
• Dakata a saman motsin na daƙiƙa guda, tabbatar da ci gaba da kasancewa cikin haɗin kai.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa, kammala sau ɗaya na rabin zama. Maimaita wannan darasi don adadin maimaitawar da kuke so.

Lajin Don yi Rabin Zaune

• Shiga Mahimmancin ku: Mafi mahimmancin sashi na rabin zama shine shigar da tsokoki na asali. Maimakon yin amfani da wuyanka ko baya don janye kanka, mayar da hankali kan yin amfani da tsokoki na ciki. Kuskure na yau da kullun shine takura wuya ta hanyar ja shi da hannaye. Don guje wa wannan, tabbatar da cewa hannayenku suna taɓa kan ku a hankali ko kuma suna hutawa a kan ƙirjin ku.
• Motsi Mai Sarrafa: Yi motsi a cikin tsari mai sarrafawa. Guji kuskuren gama gari na amfani da hanzari don tashi zaune da sauri. Madadin haka, tashi a hankali, riƙe na ɗan lokaci a saman don haɓaka ƙwayar tsoka, sa'an nan kuma rage baya a hankali.
• Ka Tsaya Baya: Wani kuskure na yau da kullun shine zagaye baya yayin motsa jiki, wanda zai iya

Rabin Zaune Tambayoyin Masu Nuna

Shi beginners za su iya Rabin Zaune?

Ee, mafari tabbas za su iya yin aikin Half Sit-up. Yana da sauƙi mai sauƙi na cikakken zama kuma yana da kyau ga waɗanda ke farawa tare da motsa jiki na ciki. Da farko yana kai hari ga tsokoki na ciki kuma yana iya taimakawa wajen haɓaka ƙarfin gaske. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Hakanan yana da kyau a fara sannu a hankali kuma a hankali ƙara yawan maimaitawa yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Rabin Zaune?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa ya ƙunshi zama a ƙasa tare da gwiwoyinku, ja abs zuwa kashin baya, da karkatar da jikin ku daga gefe zuwa gefe.
• Bicycle Crunch wani bambanci ne inda kuke kwance a ƙasa, sanya hannayenku a bayan kan ku, kuma ku canza gwiwar gwiwar ku zuwa gwiwa.
• V-up shine sigar mafi ƙalubale, inda zaku ɗaga ƙafafunku da na sama daga ƙasa don samar da siffar "V".
• Kick ɗin Flutter wani bambanci ne inda kuke kwance a bayanku, ɗaga ƙafafunku daga ƙasa kuma ku yi shura ƙafafunku sama da ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Rabin Zaune?

• Bicycle Crunches wani babban motsa jiki ne na motsa jiki yayin da suke aiki duka biyu da na sama a lokaci guda, suna haɓaka tasirin Half Sit-ups.
• Har ila yau, masu murdawa na Rasha suna iya haɗawa da Half Sit-ups yayin da suke kai hari ga tsokoki na wucin gadi, waɗanda galibi ana yin watsi da su yayin zaman-up, don haka suna haɓaka aikin motsa jiki mai kyau.