Zaune maraƙi Tada

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Zaune maraƙi Tada

Ƙarfafa Ƙarfafan Ƙarfafan Ƙarfin Ƙarfin Ƙarfi da aka yi niyya wanda ke aiki da tsokar tsoka a cikin maruƙanku, yana haɓaka haɓakar tsoka da juriya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarfin ƙananan ƙafafu, inganta wasan motsa jiki, ko don sassaƙa da ayyana tsokoki na maraƙi don dalilai masu kyau.

Yanayinta: tsammanin nuni a nuni Zaune maraƙi Tada

• Sanya yatsan ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa, kuma daidaita tawul ɗin don su dace sosai da ƙananan cinyar ku, kusa da gwiwoyinku.
• A hankali ɗaga dugadugan ku ta hanyar matsa sama akan ƙwallan ƙafafu biyu, tabbatar da fitar da numfashi yayin da kuke yin wannan motsi.
• Riƙe matsayin kwangilar a taƙaice a saman kafin a rage dugadugan ku sannu a hankali zuwa matsayin asali, shaƙa yayin da kuke yin haka.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye saurin motsi mai sarrafawa a duk lokacin motsa jiki.

Lajin Don yi Zaune maraƙi Tada

• Motsi Mai Sarrafa: Ka guji yin bouncing ko amfani da kuzari don ɗaga nauyi. Wannan kuskure ne na kowa wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Madadin haka, ɗagawa da rage nauyi a hankali, sarrafawa, mai da hankali kan ƙwayar tsoka da shakatawa.
• Cikakkun Motsi: Tabbatar amfani da cikakken kewayon motsi. Rage dugadugan ku gwargwadon iyawa don shimfiɗa ƴan maruƙanku, sannan ku ɗaga sama gwargwadon iko don yin kwangilar su. Rashin amfani da cikakken kewayon motsi na iya iyakance fa'idodin motsa jiki.
• Nauyin Da Ya dace: Kada ku yi amfani da nauyi da yawa. Idan ba za ku iya yin motsa jiki tare da tsari mai kyau ba, kuna iya yin amfani da nauyi mai yawa. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. 5

Zaune maraƙi Tada Tambayoyin Masu Nuna

Shi beginners za su iya Zaune maraƙi Tada?

Ee, mafari tabbas za su iya yin motsa jiki Seated Calf Raise. Motsi yana da sauƙi kuma baya buƙatar haɗin kai mai yawa, yana mai da shi zaɓi mai kyau ga masu farawa. Duk da haka, yana da mahimmanci don farawa da nauyin da ke jin dadi kuma a mayar da hankali kan tsari mai kyau don kauce wa rauni. Yana iya zama fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki. Kamar kowane motsa jiki, idan yana haifar da ciwo, yana da kyau a dakatar da tuntuɓar ƙwararru.

Me ya sa ya wuce ga Zaune maraƙi Tada?

• Dumbbell Seated Calf Raise: Maimakon amfani da na'ura, wannan bambancin yana amfani da dumbbell da aka sanya a kan gwiwoyi don samar da juriya.
• Ƙafa Biyu Kujerar Ƙafa Biyu: Wannan bambancin ya ƙunshi yin amfani da ƙafafu biyu a lokaci guda, samar da ƙarin daidaiton motsa jiki don tsokoki na maraƙi.
• Zazzage Maraƙin Rashe Tare da Ƙungiyoyin Juriya: Wannan bambance-bambancen yana amfani da makaɗaɗɗen juriya da aka naɗe kewaye da ƙafafunku, yana ba da nau'in tashin hankali da juriya daban-daban.
• Wurin zama maraƙi ya ɗaga tare da ma'aunin ƙafar ƙafa: Wannan bambancin ya haɗa da sanya ma'aunin ƙafar ƙafa yayin yin motsa jiki, ƙara ƙarin ƙalubale ga tsokoki na maraƙi.

Me suna da abin da ya sanya ɗaukehawa ga Zaune maraƙi Tada?

• Lunges: Lunges suna aiki da tsokoki iri ɗaya kamar yadda Calf Reiseed Seated, amma kuma suna shiga ƙwanƙwasa ƙwanƙwasa da glutes, suna ba da cikakkiyar motsa jiki na jiki da kuma taimakawa wajen inganta daidaituwa da daidaitawa, wanda zai iya inganta tasirin maraƙi.
• Tsaye Maraƙin Kiwon: Wannan motsa jiki yana kaiwa wuri guda kamar yadda Maraƙi ke zaune amma daga kusurwa daban-daban, yana ba da damar haɓakar haɓakar tsokar maraƙi, kuma matsayi na tsaye kuma yana iya shiga cikin ainihin, haɓaka daidaito da kwanciyar hankali gabaɗaya.