Tsokokin jiki. Duban gaba

• Sakonnin ƙafa: Jiki na ƙafa
• Kayan aiki: Araban jiki

Sakonni ga Tsokokin jiki. Duban gaba

Motsa jiki na Gaban Duban Jiki babban motsa jiki ne wanda ke mai da hankali kan ƙarfafawa da toning manyan ƙungiyoyin tsoka na jiki, kamar yadda aka gani daga gaba. Wannan na yau da kullun yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi don dacewa da matakan dacewa da burin kowane mutum. Shiga cikin wannan motsa jiki na iya haifar da ingantacciyar matsayi, haɓaka aikin jiki, da kyakkyawar fahimtar injiniyoyin jikin mutum, yana mai da shi zaɓi mai kyau ga waɗanda ke da burin haɓaka ƙarfinsu gabaɗaya da wayewar jiki.

Yanayinta: tsammanin nuni a nuni Tsokokin jiki. Duban gaba

• Fara a babban wuri mai tsayi - sanya tafin hannunka a kan ƙasa, hannaye da faɗin kafada tare da kafadu da aka jera kai tsaye sama da wuyan hannu.
• Tsaya madaidaiciyar layi tun daga kai zuwa ƙafar ƙafa ba tare da sagewa a tsakiya ba kuma ka guji manne gindinka. Haɗa ainihin ku kuma kiyaye wuyan ku tsaka tsaki.
• Fara saukar da jikin ku zuwa bene, ajiye bayanku lebur kuma idanunku sun mai da hankali kusan ƙafa uku a gaban ku don kula da wuyan tsaka tsaki.
• Tura jikinka sama, komawa zuwa wurin farawa babban katako

Lajin Don yi Tsokokin jiki. Duban gaba

Tsokokin jiki. Duban gaba Tambayoyin Masu Nuna

Shi beginners za su iya Tsokokin jiki. Duban gaba?

Haka ne, masu farawa za su iya yin aiki a kan atisayen da ke kaiwa ga tsokoki na gaba, wanda kuma aka sani da tsokoki na gaba. Koyaya, yana da mahimmanci a fara da motsa jiki waɗanda suka dace da masu farawa kuma a hankali ƙara ƙarfi yayin da suke haɓaka ƙarfi da juriya. Anan ga wasu atisayen motsa jiki na farko: 1. Push-ups: Wannan babban motsa jiki ne don ƙaddamar da ƙirji, kafadu, da triceps. 2. Planks: Planks suna aiki da manyan tsokoki, waɗanda suka haɗa da tsokoki a gaban jiki. 3. Squats: Squats suna kai hari ga quadriceps, waɗanda ke gaban cinya. 4. Bicep Curls: Wannan motsa jiki yana kaiwa biceps a gaban hannu. 5. Lunges: Lunges suna aiki da quadriceps, glutes, da hamstrings. 6. Ƙafa yana ɗagawa: Wannan motsa jiki yana kaiwa ƙananan tsokoki na ciki. Ka tuna, yana da mahimmanci koyaushe don dumi kafin fara kowane motsa jiki na yau da kullun kuma kwantar da hankali daga baya. Bugu da ƙari, kiyaye tsari mai kyau yayin motsa jiki shine

Me ya sa ya wuce ga Tsokokin jiki. Duban gaba?

• Abdominis na dubura, wanda kuma aka sani da 'abs', tsoka ce mai tsawo wacce ke shimfida gaban ciki kuma tana da alhakin jujjuya kashin lumbar da daidaita ainihin jikin.
• Deltoids sune tsokoki masu zagaye a sama da gefen kafadu, suna da alhakin ɗaga hannu da taimakawa kafada don motsawa.
• Femoris quadriceps, sau da yawa ana kiransa 'quads', babban rukuni ne na tsoka wanda ya haɗa da tsokoki huɗu masu rinjaye a gaban cinya, alhakin mika gwiwa da hip.
• Biceps brachii, wanda aka fi sani da 'biceps', tsoka ce mai kai biyu da ke gaban hannun na sama, kuma tana da alhakin ba da damar jujjuyawar jikin.

Me suna da abin da ya sanya ɗaukehawa ga Tsokokin jiki. Duban gaba?

• Squats: Squats babban motsa jiki ne ga quadriceps da glutes, waɗanda sune manyan ƙungiyoyin tsoka a gaba da baya na jiki bi da bi. Suna kuma haɗa ainihin ku kuma suna iya taimakawa haɓaka daidaito da daidaituwa.
• Planks: Planks suna aiki da tsokoki na ciki a gaban jiki, amma kuma suna shiga kafadu, ƙirji, da quadriceps, suna sa su zama cikakkiyar motsa jiki don ƙarfin jiki da kwanciyar hankali.