Tada Kafar Kujerar Kyaftin Masu Nauyi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis

Sakonni ga Tada Kafar Kujerar Kyaftin Masu Nauyi

Ƙafar Kujerar Kyaftin Nauyin Nauyin Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarfafa Ƙarfafawa ce mai matuƙar tasiri wacce ta fi kai hari ga tsokoki na ciki da sassan jikin ku. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi bisa ga ƙarfin mutum da matakan jimrewa. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaiton ku, kwanciyar hankali, da kuma wasan motsa jiki gabaɗaya, yana mai da shi zaɓi mai kyau ga waɗanda ke neman ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Tada Kafar Kujerar Kyaftin Masu Nauyi

• Sanya dumbbell tsakanin ƙafafunku, matsa shi amintacce, kuma bari kafafunku su rataye kai tsaye.
• Sannu a hankali ɗaga gwiwoyi zuwa kirjin ku yayin da kuke ajiye baya da kai a kan madaidaicin baya, tabbatar da cewa nauyin ya kasance amintacce tsakanin ƙafafunku.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali runtse ƙafafunku zuwa ƙasa, tabbatar da ci gaba da sarrafa dumbbell.
• Maimaita waɗannan matakan don adadin maimaitawa da ake so, koyaushe kiyaye ikon dumbbell da kiyaye motsin ku a hankali da gangan.

Lajin Don yi Tada Kafar Kujerar Kyaftin Masu Nauyi

• Motsi Mai Sarrafa: Lokacin ɗaga ƙafafunku, tabbatar cewa motsi yana jinkiri da sarrafawa. Ka guji karkatar da ƙafafu ko yin amfani da ƙarfin hali don ɗaga su, saboda wannan na iya haifar da rauni kuma ba zai kai hari ga tsokar da ake so ba.
• Madaidaicin Nauyi: Idan kuna amfani da ma'aunin nauyi don wannan motsa jiki, tabbatar da cewa nauyi ne da zaku iya ɗauka. Yin amfani da ma'aunin nauyi da yawa na iya lalata sifar ku kuma ya haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin wannan darasi. Rage kafafunku

Tada Kafar Kujerar Kyaftin Masu Nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Tada Kafar Kujerar Kyaftin Masu Nauyi?

Ee, mafari na iya yin aikin motsa jiki masu nauyi na kujera kujera. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi da kuma iya sarrafawa don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da cewa ana yin aikin daidai. A tsawon lokaci, yayin da ƙarfi da jimiri ke ƙaruwa, ana iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Tada Kafar Kujerar Kyaftin Masu Nauyi?

• Kujerar Kyaftin Kyaftin Bent-Knee Tadawa: A cikin wannan bambancin, maimakon kiyaye kafafunku madaidaiciya, kuna durƙusa gwiwoyinku kuma ku ɗaga su zuwa ga ƙirjin ku, wanda ke kaiwa ƙananan abs.
• Kujerar Kujerar Kyaftin Side: Wannan bambancin ya haɗa da ɗaga ƙafafu zuwa tarnaƙi maimakon madaidaiciya, wanda ke taimakawa wajen yin aiki na obliques.
• Ƙafafun Kujerar Kyaftin Ƙarfafa Tadawa: A cikin wannan bambancin, kuna shimfiɗa ƙafafunku a gabanku, maimakon ɗaga su sama, wanda ke ƙarfafa motsa jiki don ƙananan abs.
• Twisting Captains Chair Leg Tadawa: Wannan ya haɗa da karkatar da gangar jikin ku yayin da kuke ɗaga ƙafafunku, samar da cikakkiyar motsa jiki wanda ke kaiwa duka abs da obliques.

Me suna da abin da ya sanya ɗaukehawa ga Tada Kafar Kujerar Kyaftin Masu Nauyi?

• Planks: Planks suna haɗa nau'ikan tsokoki masu yawa waɗanda suka haɗa da abdominis masu jujjuyawa, abdominis na dubura, da ƙwanƙwasa, yana mai da su babban motsa jiki mai dacewa ga Kujerar Kyaftin Nauyin Ƙafar Ƙarfafa yayin da suke haɓaka ainihin kwanciyar hankali da juriya.
• Rataye Knee Yana Haihuwa: Kamar dai Ƙafar Kujerar Kyaftin Masu Nauyin Nauyin, wannan motsa jiki yana ƙunshe da tsokoki na ƙananan ciki da kuma jujjuyawar hip, inganta ƙarfin su da sassauci, da haɓaka tasiri na motsa jiki.