Tsaye maraƙi Tada

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Tsaye maraƙi Tada

Tsaye Calf Raise wani motsa jiki ne mai ƙarfi da nufin haɓaka tsokoki a cikin ƙananan ƙafa, musamman gastrocnemius da tsokoki na tafin hannu. Yana da manufa don 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙarfin jiki, daidaito, da ƙarfin hali. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun na iya taimakawa haɓaka ƙarfin tsallenku, haɓaka saurin gudu, har ma da hana raunin ƙafafu, yana mai da shi ƙari mai mahimmanci ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Tsaye maraƙi Tada

• A hankali ɗaga dugadugan ku daga ƙasa, sanya duk nauyin ku akan ƙwallan ƙafar ku yayin da kuke ci gaba da jan tsokoki na ciki don ku matsa sama kai tsaye.
• Tabbatar cewa jikinka ya mike kuma idon sawu, gwiwoyi, da kwatangwalo suna cikin jeri. Ya kamata ku kasance "dagawa" kanku sama, ba jingina gaba ko baya ba.
• Dakata na ɗan lokaci a saman motsin, sa'an nan kuma sannu a hankali rage kanka zuwa ƙasa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa.

Lajin Don yi Tsaye maraƙi Tada

• Motsi masu Sarrafa: Ka guji yin bousanci ko amfani da kuzari don ɗaga jikinka sama. Maimakon haka, ɗaga jikinka a hankali, riƙe matsayi mafi girma na daƙiƙa ɗaya ko biyu, sannan ka rage sheqa a hankali. Wannan motsi mai sarrafawa yana tabbatar da cewa tsokoki na maraƙin ku sun cika duk lokacin motsa jiki.
• Cikakkun Motsi: Tabbatar cewa kun shiga cikin cikakken kewayon motsi. Wannan yana nufin zubar da diddige ku a matsayin ƙasa kamar yadda za ku iya don shimfiɗa tsoka sannan ku ɗaga sama kamar yadda za ku iya yin kwangila. Rashin yin amfani da cikakken kewayon motsi na iya haifar da motsa jiki mara tasiri.
• Guji Guguwa: Ya zama ruwan dare a gaggauce ta hanyar wakilai, amma wannan na iya haifar da sigar da ba ta dace ba kuma ba ta da tasiri.

Tsaye maraƙi Tada Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye maraƙi Tada?

Ee, tabbas masu farawa za su iya 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 tare da faɗin ƙafafu na hip-dabam. Wannan shine wurin farawanku. 2. Sannu a hankali ɗaga dugadugan ku daga ƙasa har sai kun tsaya akan yatsun kafa. 3. Rage kanku baya zuwa wurin farawa. Ka tuna ka ci gaba da jan tsokoki na ciki don ka matsa sama kai tsaye, maimakon matsawa jikinka gaba ko baya. Hakanan, tabbatar da yin wannan motsa jiki a hankali kuma tare da sarrafawa. Yayin da kuke ƙara ƙarfi, zaku iya ɗaukar nauyi a hannunku don ƙara juriya.

Me ya sa ya wuce ga Tsaye maraƙi Tada?

• Ƙafa ɗaya Ƙafa ɗaya: Ana yin wannan bambancin ta hanyar tsayawa akan ƙafa ɗaya da ɗaga jikinka ta amfani da ɗan maraƙi na wannan ƙafar.
• Ƙafa Biyu Ƙafa Biyu: A cikin wannan bambancin, kuna tsayawa da ƙafafu biyu a ƙasa kuma ku ɗaga jikin ku ta hanyar shimfida maruƙanku biyu.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Mataki: Wannan bambancin ya ƙunshi tsayawa a kan mataki tare da diddige da ke rataye a gefen, sa'an nan kuma tayar da jikin ku ta amfani da maruƙanku.
• Calf Raise with Weights: Wannan bambancin ya haɗa da riƙe dumbbells a hannun ku yayin yin daidaitaccen ɗaga maraƙi.

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

• Squats: Squats ba wai kawai suna aiki da tsokoki mafi girma na kafafu ba, amma kuma suna yin amfani da maruƙa yayin da ake matsawa daga matsayi mafi ƙasƙanci, yana mai da shi babban mataimaki ga Tsayayyen Maraƙi yana haɓaka ta hanyar haɓaka ƙarfin jiki da daidaituwa gaba ɗaya.
• Igiya Jumping: Wannan motsa jiki yana cike da Tsayayyen Calf Raise ta hanyar samar da motsa jiki na cardio wanda shima ya dogara sosai akan tsokoki na maraƙi don motsin tsalle, wanda ke inganta duka juriya da sautin tsoka.