Side-up

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

Sakonni ga Side-up

Side Sit-up shine motsa jiki mai ƙarfafawa wanda ke kaiwa ga obliques, ƙananan baya, da hips, yana samar da kyakkyawan aikin motsa jiki ga dukan yankin ciki. Ya dace da masu sha'awar motsa jiki a kowane matakai, tun daga masu farawa zuwa ƙwararrun 'yan wasa, kamar yadda za'a iya canza shi don dacewa da matakan dacewa da mutum. Mutane za su so yin wannan motsa jiki don inganta ainihin kwanciyar hankali, haɓaka matsayi, da haɓaka ingantacciyar daidaituwa da ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Side-up

• Sanya hannun dama a ƙasa don ma'auni, kuma sanya hannun hagu a bayan kai.
• A hankali ɗaga jikinka na sama ta amfani da tsokoki na ciki yayin da kake ajiye ƙafafu a ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan sannu a hankali rage jikin ku baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin maimaitawa da ake so, sannan ku canza gefe don aiwatar da gefen hagunku.

Lajin Don yi Side-up

• Motsi Mai Sarrafa: Kar a yi gaggawar motsi. Ɗaga jikinka na sama ta amfani da maƙallan ka, ba wuyanka ko kafadu ba. Kuskure na yau da kullun shine cire kai gaba, wanda zai iya takura wuyansa. Tabbatar cewa motsi yana jinkirin da sarrafawa, yana mai da hankali kan ƙwayar tsoka da shakatawa.
• Daidaita Daidaitawa: Ka kiyaye jikinka a madaidaiciyar layi daga kai zuwa ƙafafunka. Ka guji karkatar da jikinka ko karkatar da kugu. Ya kamata kafadu da kwatangwalo su daidaita a duk lokacin motsa jiki.
• Numfashi: Ka tuna numfashi. Yi numfashi yayin da kake ɗaga jikinka da numfashi yayin da kake mayar da shi ƙasa. Rike numfashin ku na iya ƙara hawan jini kuma ya hana tsokoki na oxygen.

Side-up Tambayoyin Masu Nuna

Shi beginners za su iya Side-up?

Ee, masu farawa zasu iya yin motsa jiki na Sit-up. Duk da haka, yana da mahimmanci a fara tare da ƙananan adadin maimaitawa kuma a hankali karuwa yayin da ƙarfin su da jimiri ya inganta. Har ila yau, yana da mahimmanci don kula da tsari mai kyau don kauce wa rauni. Idan motsa jiki yana jin ƙalubale sosai, ana iya yin gyare-gyare don sauƙaƙawa.

Me ya sa ya wuce ga Side-up?

• Twist na Rasha wani nau'i ne, inda kake zaune a ƙasa tare da durƙusa gwiwoyi, karkata baya kadan, kuma karkatar da jikinka daga gefe zuwa gefe.
• Bicycle Crunch shine bambancin inda zaku kwanta a bayanku, daga kafadun ku daga ƙasa, kuma ku canza kishiyar gwiwar gwiwar ku da gwiwa tare.
• Tsaye Side Crunch shine bambancin Matsayin Side-up, inda zaku ɗaga gwiwa ɗaya zuwa gefe kuma ku kawo gwiwar gwiwar ku zuwa gare ta.
• Dutsen Dutsen Cross-Body wani bambanci ne, inda za ku fara a cikin matsayi na katako kuma ku kawo gwiwar ku zuwa kishiyar gwiwar gwiwar hannu, daban-daban bangarorin.

Me suna da abin da ya sanya ɗaukehawa ga Side-up?

• Rashan Twists: Masu karkatar da Rashanci suna da matuƙar dacewa ga Side Sit-ups saboda suma suna kai hari ga tsokoki na wucin gadi, suna haɓaka ƙarfi da ƙarfin waɗannan tsokoki, waɗanda zasu iya haɓaka aikin Sit-ups.
• Bicycle Crunches: Bicycle Crunches na iya haɗawa Side Sit-ups yayin da suke tafiyar da tsokoki na sama da na ƙasa na ciki, suna ba da cikakkiyar aikin motsa jiki wanda ke haɓaka ƙarfin ciki da kwanciyar hankali gabaɗaya, yana tallafawa ƙoƙarin da aka mayar da hankali kan Side-ups.