Zaune a kwata

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Zaune a kwata

Sit-up na Quarter shine motsa jiki mai ƙarfafawa wanda ke kaiwa tsokoki na ciki, yana taimakawa wajen inganta daidaito, kwanciyar hankali, da kuma yanayin jiki gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ƙarfin daidaitacce. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning tsakiyar sashin ba amma yana tallafawa mafi kyawun aiki a wasu ayyukan jiki kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Zaune a kwata

• Sanya hannuwanku a bayan kai ko ketare akan ƙirjin ku.
• A hankali ɗaga jikinka na sama zuwa gwiwoyi, kawai ɗaga kafaɗunka da babba baya daga ƙasa. Wannan shine sashin "kwata" na sit-up.
• Riƙe wannan matsayi na ƴan daƙiƙa, haɗa tsokoki na ciki.
• A hankali rage kanka baya zuwa wurin farawa. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Zaune a kwata

• Matsalolin Sarrafa: Babban kuskuren da mutane sukan yi shine amfani da kuzari don ja da kansu. Wannan zai iya haifar da wuyan wuyansa kuma yana rage tasirin aikin. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinka na sama daga bene.
• Matsayin Motsi: Rashin fahimta na gama gari shine cewa kuna buƙatar zama gaba ɗaya don aikin ya yi tasiri. Koyaya, don zaman kwata-kwata, kawai kuna buƙatar ɗaga jikin ku na sama kusan kashi ɗaya cikin huɗu na hanya. Yin wuce gona da iri na zama na iya sanya damuwa mara amfani a bayanka.
• Fasahar Numfashi: Wani kuskure kuma shine riƙe numfashi yayin motsa jiki. Maimakon haka, shaka yayin da kuke runtse jikin ku kuma ku fitar da numfashi yayin da kuke ɗagawa. Numfashin da ya dace

Zaune a kwata Tambayoyin Masu Nuna

Shi beginners za su iya Zaune a kwata?

Ee, tabbas masu farawa za su iya yin motsa jiki na Quarter Sit-up. Hanya ce mai kyau don fara gina ƙarfin gaske. Duk da haka, yana da mahimmanci don tabbatar da tsari mai kyau don kauce wa duk wani rauni mai yiwuwa. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki. Kamar kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin su ya inganta.

Me ya sa ya wuce ga Zaune a kwata?

• Sit-up na Butterfly: A cikin wannan bambancin, kuna yin zaman tare da tafin ƙafafu tare da gwiwoyi suna bazuwa, wanda ke kaiwa ga tsokoki daban-daban a cikin zuciyar ku.
• Sit-up na Magani: Wannan ya haɗa da riƙe ƙwallon magani a hannunku yayin yin zaman, ƙara ƙarin nauyi da juriya ga motsi.
• V-Sit-up: Wannan shine ƙarin ci gaba, inda zaku ɗaga jikinku na sama da na ƙasa daga ƙasa, kuna samar da siffar 'V' a saman motsin.
• Rashan Twist Sit-up: Wannan ya haɗa da yin zama, amma a saman motsi, kuna karkatar da gangar jikin ku zuwa gefe ɗaya, sannan ɗayan, kuna niyya ga maƙasudai da kuma manyan tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Zaune a kwata?

• Rashan Twists: Waɗannan darussan sun cika Quarter Sit-ups ta hanyar ƙarfafa obliques, tsokoki na gefe na ciki, samar da ƙarin aikin motsa jiki don yankin ciki da haɓaka daidaito da kwanciyar hankali da ake buƙata don zaman Quarter Sit-ups.
• Bicycle Crunches: Kamar Quarter Sit-ups, Bicycle Crunches wani motsa jiki ne na ciki wanda ke aiki duka biyu na sama da ƙananan abs, da kuma obliques, yana ba da cikakkiyar motsi da motsa jiki mai kyau.