Tsaye maraƙi Tada

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Tsaye maraƙi Tada

Kyakkyawar maraƙi tana da sauƙin har yanzu ana ƙoƙarin yin aiki mai kyau wanda ke niyya da tsokoki na maraƙi, da farko gurassurocNenemius da Seus. Yana da manufa ga duk wanda ke neman ƙarfafa ƙananan tsokoki na ƙafafu, inganta kwanciyar hankali, da haɓaka daidaito da wasan motsa jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa cikin ayyukan yau da kullun waɗanda ke buƙatar ƙananan ƙarfin jiki, da kuma hana raunin da ya shafi maruƙa masu rauni.

Yanayinta: tsammanin nuni a nuni Tsaye maraƙi Tada

• Sannu a hankali tashi zuwa kan ƙafãfunku, ɗaga dugaduganku daga ƙasa yayin da kuke daidaita gwiwoyinku kuma ku shiga cikin ciki.
• Riƙe wannan matsayi na ɗan lokaci, jin ƙanƙara a cikin tsokoki na maraƙi.
• Sannu a hankali saukar da diddige ku zuwa ƙasa, kiyaye iko a cikin motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da santsi da sarrafawa.

Lajin Don yi Tsaye maraƙi Tada

• **Cikakken Matsayin Motsi ***: Don samun mafi kyawun motsa jiki, kuna buƙatar tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin rage sheqa a ƙasan matakin mataki ko dandamalin da kuke amfani da shi don haɓaka shimfiɗa a cikin maruƙanku, sa'an nan kuma ɗaga jikin ku gwargwadon iyawar ku akan ƙwallan ƙafarku. Guji kuskuren gama gari na ɗagawa ko rage jikinka kawai.
• **Motsi Mai Sarrafawa**: Ka guji yin bousanci ko amfani da kuzari don daga jikinka. Madadin haka, tabbatar da ɗagawa da runtse jikin ku ta hanyar sarrafawa. Wannan yana taimakawa wajen shiga tsokoki na maraƙi yadda ya kamata kuma yana rage haɗarin rauni.
• **Numfashi mai kyau**: Numfashi wani muhimmin bangare ne na

Tsaye maraƙi Tada Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye maraƙi Tada?

Ee, mafari tabbas za su iya yin motsa jiki na tsaye Calf Raise. Yana da motsa jiki mai sauƙi da tasiri don ƙarfafa tsokoki na maraƙi. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma a mayar da hankali kan tsari don guje wa rauni. Yayin da ƙarfi ya inganta, ana iya ƙara nauyi ko maimaitawa a hankali.

Me ya sa ya wuce ga Tsaye maraƙi Tada?

• Ƙafafun Ƙafa Biyu: Wannan motsa jiki ya ƙunshi tsayawa akan ƙafafu biyu da ɗaga jikinka zuwa sama ta danna ƙasa cikin ƙwallan ƙafafu biyu.
• Ƙafar Maraƙin Ƙafa ɗaya: Ana yin wannan bambancin ta hanyar tsayawa akan ƙafa ɗaya, wanda ke ƙara ƙarfin motsa jiki ta hanyar sanya duk nauyin akan maraƙi ɗaya.
• Ƙarƙashin Maraƙi akan Mataki: Ana yin wannan motsa jiki ta hanyar tsayawa akan mataki ko dandali mai ɗagawa, yana ba da damar yawan motsi kamar yadda diddige ku na iya faɗuwa ƙasa da yatsun kafa.
• Rawar Jaki: Wannan bambancin yana kwaikwayi tsayuwar ɗan maraƙi amma ana yin shi ta hanyar lanƙwasa a kugu da samun nauyi ko juriya da aka sanya a kan ƙananan baya.

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

• Jumping Rope wani motsa jiki ne wanda ke haɗuwa da kyau tare da Tsayayyen Calf Raises, saboda yana ba da motsa jiki na zuciya da jijiyoyin jini yayin da kuma ke buƙatar maimaita haɗin maraƙi da ƙarfafawa, kama da motsin da ake amfani da shi wajen tayar da maraƙi.
• Lunges suna aiki da dukan ƙananan jiki, ciki har da maruƙa, quadriceps, da hamstrings, suna ba da cikakkiyar motsa jiki na jiki wanda ya dace da ƙayyadadden mayar da hankali na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙara.