Rage Nauyi Na Zama

• Sakonnin ƙafa: Kafa'in Kumagarmu, Fitaƙa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Deltoid Anterior, Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Lateral, Obliques, Pectoralis Major Clavicular Head, Quadriceps, Serratus Anterior, Triceps Brachii

Sakonni ga Rage Nauyi Na Zama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) wanda ke kaiwa ga tsokoki na tsakiya, musamman maɗaukaki na abdominis da obliques, yayin da kuma ke shiga cikin gyare-gyare na hip. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba da neman ƙarfafa ainihin ayyukansu da haɓaka ƙarfin ciki da ma'anarsu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka ainihin kwanciyar hankali, matsayi, da aikin motsa jiki gabaɗaya, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman babban motsa jiki mai ƙalubale da tasiri.

Yanayinta: tsammanin nuni a nuni Rage Nauyi Na Zama

• Riƙe farantin nauyi ko dumbbell a kan ƙirjin ku, kiyaye hannayenku da ƙarfi da nauyi a duk lokacin motsa jiki.
• Rage jikin ku ƙasa da benci a cikin motsi mai sarrafawa har sai bayanku ya kwanta a kan benci.
• Yin amfani da tsokoki na ciki, ɗaga jikinka na sama zuwa gwiwoyi, kiyaye nauyi kusa da ƙirjinka.
• Rage kanku baya cikin motsi mai sarrafawa don kammala maimaitawa ɗaya, kuma ku ci gaba da maimaita wannan motsi don adadin da ake so.

Lajin Don yi Rage Nauyi Na Zama

• Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Ya kamata ku iya yin motsa jiki tare da tsari mai kyau. Idan nauyin ya yi nauyi sosai, zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Makullin samun mafi kyawun wannan darasi shine a yi shi a hankali a hankali. Wannan zai haɗa tsokoki na ciki yadda ya kamata.
• Kewayon Motsi: Tabbatar da shiga cikin cikakken kewayon motsi. Rage jikinka har ƙasa har sai bayanka ya kusa

Rage Nauyi Na Zama Tambayoyin Masu Nuna

Shi beginners za su iya Rage Nauyi Na Zama?

Ee, masu farawa za su iya yin motsa jiki na rage nauyi, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a hankali ƙara haɓaka yayin ƙarfi da jimiri. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan mafari ya ga motsa jiki yana da ƙalubale sosai, za su iya farawa tare da zama na yau da kullun ko ƙin zama ba tare da ma'auni ba don haɓaka ainihin ƙarfin su da farko. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Rage Nauyi Na Zama?

• Ƙarƙashin Ƙarƙashin Zama: A cikin wannan bambancin, kuna karkatar da gangar jikin ku daga gefe zuwa gefe a saman motsin sit-up, shigar da tsokoki na wucin gadi ban da ainihin ku.
• Ƙarƙashin Zama tare da Ƙungiyoyin Resistance: Maimakon yin amfani da ma'auni, za ku iya amfani da makada na juriya da aka haɗe zuwa kasan benci don ƙarin tashin hankali.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Hannu Guda Daya: Wannan bambancin ya ƙunshi riƙe da dumbbell ko kettlebell a hannu ɗaya, ƙalubalanci ainihin ku don kiyaye daidaito.
• Ƙarƙashin Zama tare da ɗaga ƙafa: Bayan kowane zama, ɗaga ƙafafunku zuwa rufi. Wannan bambancin yana aiki duka biyu na babba da ƙananan abs.

Me suna da abin da ya sanya ɗaukehawa ga Rage Nauyi Na Zama?

• Planks: Planks babban motsa jiki ne na haɗin gwiwa saboda, kamar Ragewar Sit-ups masu nauyi, suna ƙarfafa ainihin, amma kuma suna shiga ƙananan baya da kafadu, suna haɓaka kwanciyar hankali da daidaito.
• Ƙafa yana ɗagawa: Ƙafa yana ɗagawa yana taimakawa wajen ƙarfafa tsokoki na ƙananan ciki, waɗanda galibi ana shagaltar da su a lokacin Rage Nauyin Zama, ta yadda za a tabbatar da motsa jiki mai kyau na ciki.