Zaune Barka da safiya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Zaune Barka da safiya

The Seated Good Morning motsa jiki ne mai ƙarfi wanda ke da alaƙa da ƙananan baya, hamstrings, da glutes. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya haɓaka yanayin ku, rage haɗarin raunin baya, da haɓaka ƙarfin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Zaune Barka da safiya

• Rike sandar sanda ko sandar jiki a saman bayanka na sama, kusa da wuya, tabbatar da cewa hannayenka sun fi fadi da fadin kafada don kwanciyar hankali.
• Tsayar da bayanka madaidaiciya da ƙwanƙwasa, karkata a hankali a gaba daga kwatangwalo har sai jikinka ya kusan daidai da ƙasa.
• Dakata na ɗan lokaci a ƙasan motsin, sannan a hankali ɗaga jigon ku zuwa wurin farawa, tabbatar da kiyaye bayanku madaidaiciya da ainihin shiga cikin motsin.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari daidai gaba ɗaya.

Lajin Don yi Zaune Barka da safiya

• Sarrafa motsin ku: Guji saurin motsi ko amfani da kuzari don ɗaga jikin ku. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Yayin da kuke jingina gaba, tabbatar da cewa abs ɗinku ya kasance cikin aiki kuma baya ya kasance madaidaiciya. Wannan zai taimaka ƙaddamar da tsokoki daidai kuma ya hana damuwa ko rauni.
• Kiyaye nauyin da ya dace: Idan kana amfani da barbell, ya kamata ya tsaya a bayan kafadu, ba wuyanka ba. Tabbatar cewa nauyin bai yi nauyi da yawa ba wanda zai sa ku daidaita tsarin ku. Yana da kyau koyaushe a ɗaga ma'auni masu nauyi tare da madaidaicin tsari fiye da waɗanda suka fi nauyi mara kyau. Kurakurai gama gari don gujewa:

Zaune Barka da safiya Tambayoyin Masu Nuna

Shi beginners za su iya Zaune Barka da safiya?

Ee, masu farawa za su iya yin aikin motsa jiki na Safiya. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai don koyon daidai tsari da fasaha. Wannan motsa jiki yana hari kan ƙananan baya, hamstrings, da glutes. Ana ba da shawarar koyaushe don samun mai koyarwa na sirri ko ƙwararrun ƙwararrun masu zuwa motsa jiki suna kula da masu farawa don tabbatar da cewa ana yin aikin daidai da aminci.

Me ya sa ya wuce ga Zaune Barka da safiya?

• Banded Good Morning: Wannan bambance-bambancen yana amfani da ƙungiyar juriya a maimakon ƙwanƙwasa, wanda zai iya zama mafi dacewa ga masu farawa ko waɗanda ke da ƙananan al'amurran da suka shafi baya.
• Safiya mai Kafa ɗaya: Ana yin wannan bambancin akan ƙafa ɗaya a lokaci ɗaya, yana ƙalubalantar ma'aunin ku da yin aiki kowane gefen jikin ku da kansa.
• Safiya mai kyau tare da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara juzu'i zuwa kugu a saman motsi, wanda ke taimakawa shiga cikin obliques.
• Safiya mai faɗi mai faɗi: A cikin wannan bambance-bambance, kuna yin aikin motsa jiki tare da faɗin tsayin kafaɗa, wanda ke kaiwa cinyoyin ciki da glutes ban da baya da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Zaune Barka da safiya?

• Deadlifts wani motsa jiki ne da ke da alaƙa saboda suna shiga ƙungiyoyin tsoka iri ɗaya kamar Safiya Mai Kyau, musamman ƙananan baya da hamstrings, haɓaka ƙarfi da juriya na waɗannan tsokoki.
• Deadlift na Romanian ya cika Safiya mai kyau ta hanyar mai da hankali kan sarkar baya, musamman hamstrings da glutes, wanda ke taimakawa haɓaka motsin hanji da ƙarfin baya gabaɗaya.