Rataye Yatsu zuwa Bar

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

Sakonni ga Rataye Yatsu zuwa Bar

Yatsun Rataye zuwa Bar wani motsa jiki ne mai matukar tasiri mai ƙarfi wanda ke kaiwa tsokoki na ciki, yana ba da fa'idodi kamar ingantaccen kwanciyar hankali da matsayi. Wannan motsa jiki ya dace da daidaikun mutane a tsaka-tsaki zuwa matakin motsa jiki na ci gaba saboda buƙatarsa ​​don ƙarfin jiki na sama da sarrafa ainihin. Mutane za su so haɗa Yatsun Rataye zuwa Bar a cikin abubuwan yau da kullun don haɓaka aikinsu na yau da kullun, haɓaka aikin motsa jiki, da haɓaka ƙaƙƙarfan ƙaƙƙarfan ƙayyadaddun yanki.

Yanayinta: tsammanin nuni a nuni Rataye Yatsu zuwa Bar

• Sanya ainihin ku sannan ku ɗaga ƙafafunku sama zuwa sandar, ajiye su madaidaiciya kuma tare.
• Yi ƙoƙarin taɓa sandar tare da yatsun kafa, tabbatar da kauce wa lilo ko yin amfani da ƙarfi don ɗaga ƙafafunku.
• Da zarar yatsan yatsan ya taɓa sandar, sannu a hankali runtse ƙafafunku zuwa wurin farawa, kiyaye iko kuma kada ku ƙyale su su juya baya da baya.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kowane lokaci don haɗa ainihin ku kuma kiyaye ƙafafunku madaidaiciya.

Lajin Don yi Rataye Yatsu zuwa Bar

• ** Babban Haɗin kai ***: Wani kuskuren gama gari shine rashin shigar da ainihin yadda yakamata. Wannan darasi da farko ana nufin yin aiki da jigon ku, don haka tabbatar da cewa kuna aiki da shi sosai a duk lokacin motsi. Ka yi tunanin ja maɓallin ciki zuwa ga kashin baya kuma ka yi ƙoƙarin kiyaye wannan haɗin gwiwa yayin da kake ɗaga ƙafafunka.
• **Motsi Mai Sarrafawa**: Don samun mafi kyawun motsa jiki, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ba game da saurin yadda za ku iya samun yatsun kafa zuwa mashaya ba, amma a maimakon ingancin motsi. Rage ƙafafunku a hankali don ƙara girman yanki (ko ragewa).

Rataye Yatsu zuwa Bar Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Yatsu zuwa Bar?

Motsawar Rataye Yatsu zuwa Bar yana da ƙalubale sosai kuma yana buƙatar adadi mai kyau na ƙarfin babba, ƙarfin asali, da ƙarfin riko. Don haka, yana iya zama da wahala ga masu farawa yin wannan aikin. Duk da haka, za su iya farawa tare da sauƙaƙan bambancin kuma a hankali suna haɓaka ƙarfin su. Wasu motsa jiki masu sauƙi don farawa da su na iya zama ɗaga gwiwa ko ɗaga ƙafa. Yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Kamar koyaushe, ana ba da shawarar yin shawarwari tare da ƙwararrun motsa jiki lokacin fara sabbin motsa jiki.

Me ya sa ya wuce ga Rataye Yatsu zuwa Bar?

• Miƙewa Ƙafafun Madaidaici: Maimakon durƙusa gwiwoyi, kiyaye ƙafafunku madaidaiciya kuma ku ɗaga su sama yadda za ku iya, ƙalubalanci ƙananan ƙananan ku da karfi.
• Gilashin Gilashin Gilashin: Bayan ɗaga yatsan ƙafar ƙafa zuwa sandar, matsar da ƙafafu daga gefe zuwa gefe kamar gogewar gilashin, wanda ke ƙara motsa jiki na wucin gadi zuwa daidaitattun yatsan ƙafa don motsa motsa jiki.
• Ƙafafun Rataye: Maimakon ɗaga yatsun kafa har zuwa mashaya, ɗaga ƙafafunku zuwa kusurwa 90-digiri, wanda zai iya zama kyakkyawar farawa ga waɗanda ke ginawa har zuwa cikakkun yatsun kafa zuwa mashaya.
• Ƙafa ɗaya yana ɗagawa: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya zuwa mashaya, wanda zai iya taimakawa wajen ware da mayar da hankali ga kowane gefen tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Rataye Yatsu zuwa Bar?

• L-sits kuma na iya haɓaka Yatsan Yatsan Hannu zuwa Bar tunda suna niyya ga tsokoki na asali, musamman ƙananan abs da ƙwanƙwasa na hip, waɗanda ke da hannu sosai yayin ɗaga ƙafar rataye, don haka haɓaka aikinku gaba ɗaya da juriya.
• Juye-up wani motsa jiki ne mai alaƙa yayin da suke ƙarfafa jiki na sama, musamman lats da ƙarfin riko, waɗanda ke da mahimmanci don riƙe riƙe kan sandar yayin Rataye Yatsu zuwa Bar.