Superman

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Hamstrings

Sakonni ga Superman

Motsa jiki na Superman motsi ne mai nauyin jiki wanda ke da alhakin tsokoki a cikin ƙananan baya da kuma ainihin, yana taimakawa wajen ƙarfafa waɗannan wurare da inganta matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa, saboda ba ya buƙatar kayan aiki kuma ana iya canzawa bisa ga ƙarfin mutum. Mutane na iya so su haɗa motsa jiki na Superman a cikin ayyukansu na yau da kullum don amfanin sa wajen inganta kwanciyar hankali, rage ciwon baya, da inganta aikin jiki gaba daya da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Superman

• Tsaya wuyanka a cikin tsaka tsaki ta hanyar kallon ƙasa a ƙasa, wannan zai taimaka wajen kauce wa kowane nau'i.
• Haɗa ainihin ku kuma ɗaga hannuwanku da ƙafafu biyu sama daga ƙasa lokaci guda, kamar kuna tashi kamar Superman.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa kuna amfani da baya da tsokoki don kula da ɗagawa.
• Rage hannunka da ƙafafu zuwa ƙasa don kammala maimaitawa ɗaya, sannan maimaita motsa jiki don adadin da ake so.

Lajin Don yi Superman

• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Madadin haka, ɗaga hannuwanku da ƙafafu a hankali kuma a lokaci ɗaya daga ƙasa, kuna nufin samun su gwargwadon iko ba tare da haifar da rashin jin daɗi ba. Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin a rage ƙasa a hankali. Wannan motsi mai sarrafawa yana da mahimmanci don shigar da tsokoki daidai da kuma hana rauni.
• Shiga Mahimmancin ku: An ƙera wannan motsa jiki don ƙarfafa ƙananan baya da ainihin ku, don haka tabbatar da cewa kuna shigar da tsokoki a duk lokacin motsi. Kuskure na yau da kullun shine amfani da motsin motsi maimakon ƙarfin tsokoki. Don kauce wa wannan, yi ƙoƙarin mayar da hankali kan matsi da glutes ɗinku da kuma ƙara ƙarfin ku a lokacin

Superman Tambayoyin Masu Nuna

Shi beginners za su iya Superman?

Ee, masu farawa za su iya yin motsa jiki na Superman. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari daidai don guje wa rauni. Motsa jiki na Superman hanya ce mai kyau don ƙarfafa ƙananan baya da sautin ku. Idan kuna da wasu matsalolin baya, ya kamata ku tuntuɓi likita ko ƙwararrun motsa jiki kafin yin ƙoƙarin wannan aikin.

Me ya sa ya wuce ga Superman?

• Superboy, wanda kuma aka sani da Kon-El ko Connor Kent, clone ne da aka ƙirƙira daga haɗin DNA na Superman da Lex Luthor, yana da keɓaɓɓen saiti na iko.
• Superman Prime One Million sigar Superman ne daga nan gaba mai nisa wanda ya rayu a rana tsawon shekaru 15,000, yana samun iko kusan marasa iyaka.
• Ultraman wani mugun abu ne na Superman daga sararin samaniya mai kama da juna wanda aka sani da "Crime Syndicate Universe", inda yake amfani da ikonsa don sha'awar son kai.
• Cyborg Superman, asali ɗan sama jannati Hank Henshaw, wani mugun bambance-bambance ne na Superman wanda ya mallaki kayan haɓakawa na intanet tare da ikon Kryptonian.

Me suna da abin da ya sanya ɗaukehawa ga Superman?

• Planks suna da matukar dacewa ga motsa jiki na Superman yayin da suke yin amfani da tsokoki masu mahimmanci, samar da kwanciyar hankali da daidaituwa, waɗanda suke da mahimmanci don kiyaye matsayi na Superman.
• Glute Bridges na iya haɗawa da motsa jiki na Superman ta hanyar yin aiki da glutes da ƙananan baya, taimakawa wajen inganta haɓakar hip da ake buƙata a cikin motsa jiki na Superman.