Tsaye Kai Tsaye

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head

Sakonni ga Tsaye Kai Tsaye

Tsaye Tsaye Tsaye Tsaye shine motsa jiki mai fa'ida mai matuƙar fa'ida wanda ke kaiwa hari kuma yana ƙarfafa ainihin ku, yana haɓaka daidaituwa, da haɓaka daidaituwar jiki gaba ɗaya. Wannan darasi yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman inganta yanayin su da kwanciyar hankali. Haɗa Tsaye Tsaye Tsaye a cikin aikin motsa jiki na yau da kullun na iya taimakawa gyara abubuwan da ke da alaƙa da matsayi, ƙara wayar da kan jiki, da ba da gudummawa ga mafi ƙarfin jiki da lafiya.

Yanayinta: tsammanin nuni a nuni Tsaye Kai Tsaye

• Ɗaga hannun dama ka haye shi a jikinka zuwa gefen hagunka, yayin da kake riƙe hannunka tsaye.
• Riƙe matsayin na ɗan daƙiƙa kaɗan, sannan a hankali dawo da hannunka zuwa gefenka.
• Maimaita wannan motsi tare da hannun hagu, haye shi zuwa gefen dama.
• Ci gaba da musanya tsakanin kowane hannu don adadin maimaitawa da kuke so.

Lajin Don yi Tsaye Kai Tsaye

• **Motsin da ake sarrafawa**: Ka guji yin gaggawar motsa jiki saboda yana iya haifar da sifar da ba ta dace ba da kuma raunin da ya faru. Mayar da hankali kan motsin jinkiri, sarrafawa, tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin aikin. Wannan kuma zai taimaka muku samun mafi kyawun kowane wakili.
• **Madaidaicin Matsayin Hannu ***: Lokacin amfani da igiyoyi na juriya ko igiyoyi, tabbatar an sanya hannayenka daidai. Hannun ku ya kamata su kasance suna fuskantar gaba tare da riƙo mai ƙarfi akan hannayen. Matsayin hannun da ba daidai ba zai iya haifar da rauni a wuyan hannu ko rauni.
• ** Kula da Tashin hankali ***: Kuskure na yau da kullun shine barin tashin hankali a cikin band ko kebul ya yi rauni a ƙarshen.

Tsaye Kai Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Kai Tsaye?

Ee, masu farawa za su iya yin motsa jiki na Tsaye Madaidaici. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da fa'ida a sami mai koyarwa ko gogaggen mutum da ya fara kulawa da farko don tabbatar da cewa ana yin aikin daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Tsaye Kai Tsaye?

• Crossover-Leg Crossover: Wannan bambancin yana buƙatar ka ɗaga ƙafa ɗaya daga ƙasa, ƙara ƙalubalen daidaito da kwanciyar hankali.
• Crossover Ma'auni: Wannan bambancin ya haɗa da riƙe dumbbell ko kettlebell a hannayenku yayin yin crossover don ƙara juriya da ƙalubalanci na sama.
• Grovat Crossold: Wannan bambance-bambancen ya haɗu da squat tare da gicciye, haɓaka haɗin gwiwar ƙananan jikin mutum.
• Twisting Crossover: Wannan bambance-bambancen ya ƙunshi juzu'in juzu'i yayin yin juzu'i, wanda ke kai hari ga tsokoki mara nauyi kuma yana haɓaka ƙarfin gaske.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Kai Tsaye?

• Lunges na iya haɓaka fa'idodin Tsayawa Tsaye Tsaye yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya, irin su glutes, quads, da hamstrings, don haka haɓaka ƙarfin ƙafa da daidaitawa gabaɗaya.
• Planks wani motsa jiki ne na ƙarin motsa jiki yayin da suke ƙarfafa ainihin, haɓaka kwanciyar hankali da haɓaka matsayi, duk waɗannan suna da mahimmanci don yin Tsaye Tsaye Tsaye yadda ya kamata.