Tsaye maraƙi Tada

• Sakonnin ƙafa: Dama'a
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Tsaye maraƙi Tada

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfi. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar haɗawa da mara gari don inganta aikin motsa jiki, haɓaka ma'anar tsoka, ko tallafawa ayyukan yau da kullun waɗanda ke buƙatar karfin jiki.

Yanayinta: tsammanin nuni a nuni Tsaye maraƙi Tada

• A hankali ɗaga dugadugan ku daga ƙasa, matsar da nauyin ku akan ƙwallan ƙafar ku yayin da kuke riƙe tsokoki na ciki don ku matsa sama kai tsaye, ba gaba ko baya ba.
• Riƙe matsayin na ɗan lokaci, tabbatar da cewa maruƙanku suna lanƙwasa kuma kun daidaita akan ƙwallan ƙafafun ku.
• A hankali rage sheqa zuwa ƙasa don komawa wurin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kiyaye motsinku a hankali da sarrafawa.

Lajin Don yi Tsaye maraƙi Tada

• Matsayin Ƙafar: Ƙafafunku ya kamata su kasance cikin nisa na hip-dabam kuma su zama lebur a ƙasa ko gefen mataki idan kuna yin motsa jiki tare da dandamali mai tasowa. Ka guji nuna yatsun hannunka a ciki ko waje saboda hakan na iya cutar da idon idonka.
• Motsi Mai Sarrafa: Ɗaga dugaduganku daga ƙasa ta hanyar tura sama akan ƙwallan ƙafar ku kuma ku rage su a hankali. Ka guje wa bouncing ko gaggãwa motsi saboda wannan zai iya haifar da tsoka iri da kuma ba ya aiki yadda ya kamata tsokoki na maraƙi.
• Matsayin Motsi: Yi ƙoƙarin ɗaga dugadugan ku kamar yadda zai yiwu don tafiyar da cikakken kewayon motsi na tsokar maraƙi. Duk da haka, guje wa wuce gona da iri ko kuma turawa fiye da matakin jin daɗin ku saboda hakan na iya haifar da rauni.
• Yi amfani da Taimako: Idan kun kasance sababbi ga motsa jiki ko kuna da ma'auni

Tsaye maraƙi Tada Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye maraƙi Tada?

Ee, mafari na iya kwata-kwata yin motsa jiki na Tsaye Calf Raise. Motsa jiki ne mai sauƙi kuma mai inganci wanda ke kaiwa tsokar maraƙi hari. Ga ainihin hanyar yin ta: 1. Tsaya tsaye, kusa da bango ko wani abu mai ƙarfi da za ka iya riƙe don daidaitawa idan an buƙata. 2. Ka ɗaga dugaduganka a hankali har sai ka tsaya akan ƙafarka. 3. Rage sannu a hankali zuwa ƙasa. Ka tuna ka ci gaba da jan tsokoki na ciki don ka matsa sama kai tsaye, maimakon matsawa jikinka gaba ko baya. Hakanan zaka iya canza motsa jiki don ƙara wahalar sa yayin da kake samun ƙarfi, kamar ta hanyar ɗaukar nauyi ko yin motsa jiki akan ƙafa ɗaya a lokaci ɗaya. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don farawa da nauyi da matakin wahala wanda ya dace da ku, kuma ku ƙara sannu a hankali don guje wa rauni.

Me ya sa ya wuce ga Tsaye maraƙi Tada?

• Ƙafar Maraƙin Ƙafa Biyu: Ana yin wannan ta hanyar tsayawa akan ƙafafu biyu da ɗaga jikinka sama akan ƙwallan ƙafafu biyu.
• Hawan Maraƙi Mai Kafa ɗaya: Ana yin wannan bambancin ta tsayawa akan ƙafa ɗaya da ɗaga jikinka sama akan ƙwallon ƙafar.
• Jumping Calf Tadawa: Wannan babban tsananin bambance-bambancen ya ƙunshi tsalle daga wuri mai faɗi zuwa ɗaga maraƙi.
• Dumbbell Calf Raise: Ana yin wannan bambancin ta hanyar riƙe dumbbell a kowane hannu don ƙara nauyi yayin da kuke ɗaga jikin ku a kan ƙwallan ƙafafunku.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye maraƙi Tada?

• Lunges na iya cikawa tare da aiki da mara gari ta hanyar aiki ba kawai 'yan maruƙa ba amma har da ƙananan jiki, da hamsres, da hamsrings, da hamsrings, da hamstrings more motsa jiki.
• Jumping igiya wani motsa jiki ne da ke haɗuwa da kyau tare da Tsayayyen Maraƙi yana haɓaka ƙarfin maraƙi da juriya, yayin da kuma inganta lafiyar zuciya da daidaitawa.