Ƙunƙarar Ƙarƙashin Ƙarƙwasa

• Sakonnin ƙafa: Alwasa masawyai, Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Ƙunƙarar Ƙarƙashin Ƙarƙwasa

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa ) wanda ya haɗa da glutes, quads, hamstrings, da core, yana ba da cikakkiyar motsa jiki na jiki yayin inganta daidaituwa da sassauci. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, kamar yadda za a iya daidaita nauyin da ake amfani da shi don dacewa da ƙarfin mutum da juriya. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka sautin tsoka, haɓaka ƙarfin aiki, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙunƙarar Ƙarƙashin Ƙarƙwasa

• Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a wuri.
• Rage jikin ku zuwa matsayi na huhu, lanƙwasa gwiwoyi biyu zuwa digiri 90, yayin da ke riƙe jikin ku a tsaye kuma ainihin ku.
• Yayin da kuke ƙwanƙwasa, miƙe hannuwanku kai tsaye a gabanku a tsayin kafada, riƙe dumbbells a tsaye.
• Kashe ƙafar dama don komawa wurin farawa, rage hannayenka baya zuwa ɓangarorinka, sannan maimaita motsi tare da ƙafar hagu na gaba.

Lajin Don yi Ƙunƙarar Ƙarƙashin Ƙarƙwasa

• Guji Jingina Gaba: Kuskure na gama gari don gujewa shine karkatar da gangar jikin ku gaba. Wannan na iya sanya damuwa mara amfani akan ƙananan baya da gwiwoyi. Maimakon haka, kiyaye jikinka a tsaye a duk lokacin motsi, wanda zai taimaka wajen shigar da ainihin ku da kuma kare ƙananan baya.
• Zaɓin Nauyi: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Yana da kyau a fara da ƙananan nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Yin amfani da ma'aunin nauyi da yawa zai iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni.
• Sarrafa Motsi: Tabbatar cewa duk motsi yana jinkiri da sarrafawa. Guji na gama-gari

Ƙunƙarar Ƙarƙashin Ƙarƙwasa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙunƙarar Ƙarƙashin Ƙarƙwasa?

Ee, masu farawa za su iya yin aikin motsa jiki mai nauyi. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma ba mai nauyi ba. Tsarin da ya dace yana da mahimmanci a kowane motsa jiki don hana rauni, don haka masu farawa za su so su fara koyon aikin ba tare da wani nauyi ba ko da nauyi mai sauƙi. Yayin da ƙarfi da daidaituwa suka inganta, ana iya ƙara nauyi a hankali. Idan an sami wani ciwo ko rashin jin daɗi yayin motsa jiki, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Ƙunƙarar Ƙarƙashin Ƙarƙwasa?

• Kettlebell Weighted Stretch Lunge: A cikin wannan sigar, kuna riƙe da kettlebell a matsayi na goblet (kusa da ƙirjin ku) yayin yin shimfiɗar huhu.
• Barbell da aka auna: Wannan bambance-bambancen ya shafi sanya barbell a kafada da kuma kiyaye daidaitawa yayin aiwatar da shimfiɗa.
• Maganin magungunan da aka kunna Maɗaukaki: Wannan sigar ta haɗa da ƙwallon magani wanda kuka riƙe a gabanka ko a kirjin ku don yin aikinku sosai yayin buɗewar takan.
• Resistance Band Weighted Stretch Lunge: A cikin wannan bambancin, kuna amfani da bandeji mai juriya a kusa da kugu ko ƙarƙashin ƙafafunku don ƙara tashin hankali da ƙara ƙalubalen shimfiɗar huhu.

Me suna da abin da ya sanya ɗaukehawa ga Ƙunƙarar Ƙarƙashin Ƙarƙwasa?

• Deadlifts: Deadlifts suna haɓaka ƙwanƙolin nauyi mai nauyi yayin da suke kuma mai da hankali kan ƙananan jiki da ainihin, ƙarfafa glutes, ƙwanƙwasa, da tsokoki na baya, yayin haɓaka ingantaccen matsayi da daidaito.
• Matakai: Matakai babban motsa jiki ne na motsa jiki ga Ma'auni mai nauyi yayin da suke kaiwa ga quadriceps, glutes, da hamstrings, kama da lunges, yayin da kuma inganta daidaituwa da daidaituwa.