Tada Ƙafar Ƙafar Guda Guda Guda

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii

Sakonni ga Tada Ƙafar Ƙafar Guda Guda Guda

Raise Single Leg Push-up motsa jiki ne mai ƙalubale wanda ke kai hari ga cibiya, glutes, da na sama, yana ba da cikakkiyar motsa jiki. Yana da manufa don matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfinsu, daidaito, da sarrafa jikinsu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka kwanciyar hankali gabaɗaya, haɓaka sautin tsoka, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Tada Ƙafar Ƙafar Guda Guda Guda

• Ɗaga ƙafa ɗaya daga ƙasa, kiyaye shi a tsawo kuma a layi tare da jikinka.
• Rage jikin ku zuwa ƙasa, kiyaye bayanku madaidaiciya kuma ainihin ku.
• Matsa jikinka baya zuwa wurin farawa, kiyaye ƙafarka ta tashi a cikin dukan motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza ƙafafu kuma kuyi motsi iri ɗaya.

Lajin Don yi Tada Ƙafar Ƙafar Guda Guda Guda

• Shiga Mahimmancin ku: Yana da mahimmanci don kiyaye jigon ku yayin aikin motsa jiki. Kuskure na yau da kullun shine barin kwatangwalo ko pike sama, wanda zai iya sanya damuwa mara amfani akan ƙananan baya. Don kauce wa wannan, yi tunanin ja maɓallin ciki zuwa kashin baya don kiyaye jikin ku a madaidaiciyar layi daga kai zuwa ƙafa.
• Tada Kafa ɗaya: Yayin da kake riƙe da katako, ɗaga ƙafa ɗaya daga ƙasa. Tabbatar cewa kafarka ta mike kuma tana layi tare da jikinka, ba a ɗaga sama da yawa ba ko ƙasa. Makullin shine shigar da glutes da hamstrings yayin ajiye kwatangwalo zuwa ƙasa.
• Rage Jikinku: Lanƙwasa gwiwar gwiwar ku don rage jikin ku zuwa

Tada Ƙafar Ƙafar Guda Guda Guda Tambayoyin Masu Nuna

Shi beginners za su iya Tada Ƙafar Ƙafar Guda Guda Guda?

Ee, masu farawa za su iya ƙoƙarin motsa motsa jiki guda ɗaya. Duk da haka, yana da mahimmanci a lura cewa wannan shine ƙarin ci gaba na daidaitattun turawa. Masu farawa yakamata su fara ƙware nau'in turawa na yau da kullun kafin su gwada ƙarin ci gaba don guje wa rauni. Hakanan ana ba da shawarar farawa da ƙarancin maimaitawa kuma sannu a hankali yayin da ƙarfi da jimiri suka inganta. Idan yana da ƙalubale da farko, za su iya gyara motsa jiki, misali ta hanyar turawa daga gwiwowinsu har sai sun sami ƙarfi.

Me ya sa ya wuce ga Tada Ƙafar Ƙafar Guda Guda Guda?

• Ƙafar Ƙafa guda ɗaya tare da Tuck Knee: A cikin wannan bambancin, za ku ɗaga ƙafa ɗaya, yin turawa, sannan ku kawo gwiwa zuwa kirjin ku kafin komawa wurin farawa.
• Ƙafa ɗaya Ƙafa ɗaya tare da Kick Side: Bayan ɗaga ƙafa ɗaya da yin turawa, za ku kori ƙafar da aka ɗaga zuwa gefe kafin ku dawo da ita zuwa wurin farawa.
• Plyometric Single Leg Push-up: Wannan shine ƙarin ci gaba inda zaku tura jikinku da fashewa yayin turawa, yayin da kuke ɗaga ƙafa ɗaya.
• Ƙafa ɗaya Ƙafa ɗaya tare da Hannun Hannu: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya kuma ku yi turawa, sannan ku mika hannu ɗaya a gabanku, ƙara ƙarin ƙalubale ga ma'auni da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Tada Ƙafar Ƙafar Guda Guda Guda?

• Ayyukan motsa jiki na "Plank to Push-up" suna da fa'ida saboda suna kaiwa ƙungiyoyin tsoka iri ɗaya kamar Raise Single Leg Push-ups, gami da hannaye, ƙirji, da cibiya, don haka haɓaka daidaito da juriyar tsoka.
• "Burpees" suna da matukar dacewa don Tada Ƙaƙwalwar Ƙafa ɗaya yayin da suke haɗuwa da abubuwa masu ƙarfi, jimiri, da motsi, suna aiki akan ƙungiyoyin tsoka da yawa a lokaci guda, don haka yana ƙara yawan ƙarfin motsa jiki.