Tsaye Phelps

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Azurarawa, Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Phelps

Motsa jiki a tsaye Phelps motsa jiki ne mai fa'ida wanda ke da alhakin baya, kafadu, da hannaye, yana taimakawa inganta ƙarfin tsoka da juriya. Wannan motsa jiki yana da kyau ga kowa da kowa, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi don dacewa da matakan dacewa daban-daban. Phelps Tsaye shine babban zaɓi ga waɗanda ke neman haɓaka ƙarfin jikinsu na sama, haɓaka matsayi, da haɓaka kwanciyar hankali gabaɗaya.

Yanayinta: tsammanin nuni a nuni Tsaye Phelps

• Mika hannuwanku kai tsaye a gabanku, a layi daya zuwa ƙasa, kuma ku haɗa yatsun ku tare da tafin hannunku suna fuskantar waje.
• Fara motsa jiki ta hanyar ɗaga hannuwanku sama da kan ku, kiyaye yatsun ku a kulle kuma hannayenku a madaidaiciya kamar yadda zai yiwu.
• Da zarar hannuwanku sun cika sama, fara jujjuya su da baya a cikin madauwari motsi, kamar kuna yin baya a cikin iyo.
• Ci gaba da wannan motsi don saita adadin maimaitawa ko adadin lokaci, sannan ku rage hannayenku baya zuwa wurin farawa.

Lajin Don yi Tsaye Phelps

• Guji Juya Baya: Kuskure na gama-gari shine harba baya yayin yin wannan darasi. Wannan ba kawai yana rage tasirin aikin ba amma har ma yana sanya damuwa mara amfani a kan ƙananan baya. Don guje wa wannan, haɗa ainihin ku a duk lokacin motsa jiki don kiyaye tsaka-tsakin kashin baya da kwanciyar hankali.
• Kar a Yi Gudu: Phelps Tsaye ba game da saurin gudu ba ne, amma game da sarrafawa, motsi da gangan. Guguwa ta motsa jiki na iya haifar da sifar maras kyau da yuwuwar rauni. Ɗauki lokacinku tare da kowane motsi na madauwari, mai da hankali kan tsokoki da kuke aiki.
• Numfasawa: Ka tuna da numfashi a duk lokacin motsa jiki. Zai iya zama da sauƙi ka riƙe numfashinka, musamman yayin da kake mai da hankali

Tsaye Phelps Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Phelps?

Ee, masu farawa zasu iya yin motsa jiki na tsaye Phelps. Duk da haka, kamar kowane sabon motsa jiki, yana da mahimmanci don fara jinkirin kuma mayar da hankali kan tsari mai kyau don hana rauni. Yana iya zama taimako ga masu farawa su fara da nauyi mai sauƙi kuma a hankali suna ƙaruwa yayin da ƙarfinsu da fasaha suka inganta. Idan ba ku da tabbacin yadda za ku yi motsa jiki daidai, la'akari da neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsaye Phelps?

• Wani bambance-bambancen shine Single Arm Standing Phelps, inda kuke yin motsa jiki hannu ɗaya lokaci ɗaya, mai da hankali kan ƙarfi da daidaito.
• Phelps Tsaye tare da Resistance Bands wani madadin, inda kuke amfani da makada juriya maimakon dumbbells don ƙara nau'in juriya daban-daban ga motsa jiki.
• Phelps Tsaye tare da Twist ya ƙunshi jujjuya juzu'in zuwa gefe ɗaya yayin da kuke ɗaga ma'aunin nauyi, ƙara wani yanki na ainihin haɗin gwiwa da daidaitawa zuwa motsa jiki.
• A ƙarshe, Phelps Tsaye tare da Pulse shine bambancin inda kuka ƙara ƙaramin bugun jini ko billa a saman motsi, ƙara ƙarfi da lokaci a ƙarƙashin tashin hankali ga tsokoki.

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

• Bent-Over Rows kuma ya dace da Tsayayyen Phelps saboda yayin da Phelps da farko ke kai hari ga deltoids na baya, Bent-Over Rows yana aiki akan latissimus dorsi, rhomboids, da ƙananan tarkuna, don haka tabbatar da cikakkiyar motsa jiki na jiki.
• A ƙarshe, Pull-ups na iya zama ƙari mai fa'ida ga Tsayayyen Phelps na yau da kullun. Yayin da motsa jiki na Phelps yana mai da hankali kan kafada da ƙarfin baya na sama, ja da baya yana ƙara haɓaka ƙarfi da juriya na waɗannan tsokoki, da kuma shiga cikin ainihin, yana mai da shi cikakken motsa jiki na sama.