Rataye Deadbug

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Rataye Deadbug

Rataye Deadbug babban motsa jiki ne mai ƙalubale wanda ke yin niyya ga abs ɗinku, ƙananan baya, da sassauƙar hip, yana taimakawa haɓaka kwanciyar hankali da ƙarfi gabaɗaya. Wannan motsa jiki yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka ainihin ƙarfin su da daidaituwa. Haɗa matattu masu rataye a cikin aikin yau da kullun na iya taimakawa haɓaka aikinku a cikin wasu motsa jiki da ayyukan yau da kullun, da kuma taimakawa rigakafin rauni ta haɓaka ƙarfi, ingantaccen cibiya.

Yanayinta: tsammanin nuni a nuni Rataye Deadbug

• Ka kama sandar tare da hannayenka nisan kafada kuma ka rataya daga gare ta, kiyaye jikinka madaidaiciya da ƙafafunka daga ƙasa.
• Ja gwiwoyinku sama zuwa kirjin ku, sannan a hankali mika kafafun ku a gabanku a kusurwar digiri 90 zuwa gangar jikin ku.
• Rike wannan matsayi, wanda aka sani da matsayin "bug matattu", na ƴan daƙiƙa guda, shigar da tsokoki na asali da kuma kiyaye tsayayyen numfashi.
• Sannu a hankali runtse ƙafafunku baya zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Rataye Deadbug

• Babban Haɗin kai: Rataye Deadbug babban motsa jiki ne, don haka yana da mahimmanci a haɗa tsokoki na asali a cikin motsi. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma kiyaye abs ɗin ku. Kuskure na yau da kullun shine barin abs ɗin ku ya huta, wanda zai haifar da ciwon baya da rage tasiri.
• Motsa jiki da Sarrafa: Don samun mafi kyawun rataye Deadbug, yi kowane motsi a hankali tare da sarrafawa. Wannan zai taimaka wajen shiga

Rataye Deadbug Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Deadbug?

Ee, masu farawa zasu iya yin motsa jiki na Hanging Deadbug, amma yana iya zama ƙalubale saboda yana buƙatar daidaitaccen adadin ƙarfin gaske da kwanciyar hankali. Yana da mahimmanci a fara da mahimman abubuwan ƙarfafawa na asali kafin a ci gaba zuwa ƙarin ci gaba kamar Hanguwar Deadbug. Koyaushe tuna don kiyaye tsari mai kyau don hana rauni. Idan ba ku da tabbas, yana da kyau ku nemi shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Rataye Deadbug?

• Wani bambance-bambancen shine Rataye Deadbug tare da Tsawon Hannu, inda kuke mika hannun kishiyar yayin da kuke mika ƙafarku.
• Rataye Deadbug tare da Knee Tuck wani bambanci ne, inda za ku durƙusa gwiwa zuwa kirjin ku kafin mika ƙafarku.
• Deadbug Rataye Nauyi shine mafi ƙalubale bambance-bambance, inda kuke riƙe nauyi tsakanin ƙafafunku yayin da kuke motsa jiki.
• Ƙarshe, Ƙaƙwalwar Rataye tare da Tsawaita Ƙafu ɗaya shine bambancin inda kawai kuke ƙara ƙafa ɗaya a lokaci ɗaya, mai da hankali kan kiyaye daidaito da sarrafawa.

Me suna da abin da ya sanya ɗaukehawa ga Rataye Deadbug?

• Motsa jiki na Bird Dog yana cike da Rataye Deadbug saboda kuma yana mai da hankali kan ainihin kwanciyar hankali da ƙarfi, yayin da yake haɓaka daidaituwa da daidaituwa, waɗanda mahimman abubuwa ne wajen aiwatar da Deadbug na Hanging yadda ya kamata.
• Twist na Rasha wani motsa jiki ne wanda ke cike da Rataye Deadbug, yayin da yake kai hari ga obliques da dubura abdominis, tsokoki waɗanda kuma ake aiki a lokacin rataye Deadbug, suna taimakawa wajen inganta ƙarfin gaske da kwanciyar hankali.