Ƙafar Juya Zauna

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

Sakonni ga Ƙafar Juya Zauna

Flexion Leg Sit up motsa jiki ne mai kuzari wanda da farko yana ƙarfafa ainihin, yana haɓaka daidaito, da haɓaka sassauci. Yana da kyau ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, kamar yadda za'a iya canza shi don dacewa da ƙarfin mutum da sassauci. Mutane na iya zaɓin wannan darasi don gina ƙaƙƙarfan asali, haɓaka matsayi, da goyan bayan aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙafar Juya Zauna

• Kunna gwiwoyinku kuma ku ja su sama zuwa kirjin ku, ku haɗa ƙafafunku tare, wannan shine farkon ku.
• Haɗa ainihin ku kuma ɗaga jikinku na sama daga ƙasa, ƙoƙarin kawo ƙirjin ku kusa da gwiwoyinku gwargwadon yiwuwa.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage girman jikin ku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da cewa kuna amfani da tsokoki na ciki don sarrafa motsi kuma ba dogaro da hanzari ba.

Lajin Don yi Ƙafar Juya Zauna

• Shiga Mahimmancin ku: Yayin da kuke zaune, tabbatar da shigar da tsokoki na asali, ba kawai wuyan ku ko jikin babba ba. Kuskure na yau da kullun shine cirewa daga wuyansa ko kafadu, wanda zai iya ɓata waɗannan wuraren kuma baya ba da motsa jiki da ake so zuwa ga abs.
• Motsi Mai Sarrafa: A cikin motsi mai sarrafawa, ɗaga jikinka na sama zuwa gwiwoyi, sannan sannu a hankali ƙasa zuwa ƙasa. Ka guji kuskuren gaggawar motsi ko yin amfani da hanzari don ɗaga jikinka. Makullin wannan darasi shine ƙaƙƙarfan ƙanƙancewa da tsawo na abs ɗin ku.
• Fasahar Numfashi: Numfashi yayin da kake ɗaga jikinka da numfashi yayin da kake sauke shi. Dabarar numfashi mai kyau yana da mahimmanci don haɓaka tasirin motsa jiki da

Ƙafar Juya Zauna Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafar Juya Zauna?

Ee, masu farawa zasu iya yin motsa jiki na Flexion Leg Sit up. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen jagora ta hanyar tsari don tabbatar da ingantacciyar dabara. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Ƙafar Juya Zauna?

• Wani bambance-bambancen shine Reverse Crunch, inda maimakon ɗaga jiki na sama, kuna ɗagawa da rungumar kwatangwalo yayin da kuke ajiye ƙafafu a wuri mai sassauƙa.
• Twist na Rasha shine bambance-bambancen da ke ƙara motsi na juyawa zuwa ƙafar ƙafar kafa, yana aiki da obliques da kuma ainihin.
• V-Up shine mafi ci gaba bambance-bambancen, inda duka na sama da na kasa suna dagawa lokaci guda, suna samar da siffar "V".
• A ƙarshe, Flutter Kick wani bambanci ne inda ake ɗaga ƙafafu a madadin haka kuma a saukar da su a cikin motsi mai kama da almakashi yayin da ke riƙe da babba a matsayi.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Juya Zauna?

• Masu murgudawa na Rasha: Wannan motsa jiki yana cika Ƙafar Juyawa Zauna ta hanyar niyya ga tsokoki na maɗaukaki, waɗanda galibi ana amfani da su wajen karkatar da motsin motsa jiki, ta haka ne ke haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
• Bicycle Crunches: Waɗannan suna haɓaka Ƙafar Flexion Sit sama kamar yadda kuma suka haɗa da motsin ƙafar da aka haɗe tare da ƙumburi, suna aiki duka biyun tsokoki na sama da na ƙasa, da haɓaka daidaitawa a tsakanin su.