Tuke Up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tuke Up

Tuck Up babban motsa jiki ne mai ƙarfi wanda ke ƙarfafa tsokoki na ciki, inganta daidaituwa, da haɓaka daidaituwar jiki gaba ɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi bisa ga matakan dacewa da mutum. Mutane za su so yin wannan motsa jiki saboda ba kawai sautin tsakiya ba, amma har ma yana taimakawa wajen inganta matsayi, rage ciwon baya, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Tuke Up

• Jingina baya dan kadan kuma daga kafafunku daga kasa, kawo gwiwoyinku zuwa kirjin ku, don shiga cikin matsayi na farko.
• Mika kafafun ka kai tsaye a gabanka yayin da kake sauke jikinka na sama zuwa kasa, amma kar ka bari jikinka ya taba kasa sosai.
• Da sauri ja gwiwoyinku baya cikin ƙirjin ku kuma ɗaga jikin ku na sama sama sama zuwa matsayin farko.
• Maimaita waɗannan motsin don adadin maimaitawar da kuke so, kiyaye saurin gudu don tafiyar da jigon ku a duk lokacin aikin.

Lajin Don yi Tuke Up

• Motsi masu sarrafawa: Yana da mahimmanci don yin aikin tare da jinkirin motsi masu sarrafawa. Guguwa cikin motsa jiki ko yin amfani da kuzari don ja gwiwoyinku ba kawai zai rage tasirin motsa jiki ba amma kuma yana iya haifar da rauni.
• Shiga Mahimmancin ku: Tuck Up shine ainihin motsa jiki, don haka tabbatar cewa kuna shigar da tsokoki na ciki gaba ɗaya. Kuskure na yau da kullun shine dogaro da yawa akan ƙwanƙwasa hanji ko ƙananan baya don ɗaga ƙafafu da na sama. Maimakon haka, mayar da hankali kan jawo maɓallin ciki zuwa ga kashin baya don yin amfani da abs.
• Numfasawa: Daidai

Tuke Up Tambayoyin Masu Nuna

Shi beginners za su iya Tuke Up?

Ee, masu farawa zasu iya yin motsa jiki na Tuck Up. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan yana jin ƙalubale sosai, akwai gyare-gyare da motsa jiki mafi sauƙi waɗanda zasu iya taimakawa wajen haɓaka ƙarfin da ake bukata da sassauci. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki idan kun saba yin motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Tuke Up?

• Riƙe Jikin Hollow shine wani bambancin inda kuke riƙe matsayi amma tare da ƙafafu da kafaɗunku sun ɗan ɗaga ƙasa.
• Jackknife Sit-Up shine mafi ci gaba na Tuck Up inda kuka tsawaita kafafunku sosai kuma ku taɓa yatsun ku a saman motsi.
• Rashan Twist shine jujjuyawar juyi inda kuke yin Tuck Up amma karkatar da gangar jikin ku daga gefe zuwa gefe.
• Bicycle Crunch wani nau'in Tuck Up ne inda kuke canza kowane gwiwa zuwa gwiwar hannu, kuna kwaikwayon motsin keke.

Me suna da abin da ya sanya ɗaukehawa ga Tuke Up?

• Masu karkatar da Rashanci na iya haɓaka fa'idodin Tuck Ups ta hanyar yin aiki a kan jujjuyawar juzu'i, ta haka inganta kewayon motsi da sassauci, wanda zai iya haɓaka aiwatar da Tuck Ups.
• Boat Pose daga yoga wani motsa jiki ne wanda ya dace da Tuck Ups kamar yadda kuma ya mayar da hankali kan daidaito da ƙarfin mahimmanci, wanda zai iya taimakawa wajen inganta tsari da jimiri da ake bukata don Tuck Ups.