Ƙarya Baya Ƙarya tare da Latsa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Ƙarya Baya Ƙarya tare da Latsa

Ƙarƙashin Ƙarya Baya tare da Latsa cikakken motsa jiki ne wanda ke kaiwa baya, glutes, da kafadu, haɓaka ƙarfi, sassauci, da haɗin gwiwar jiki gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman inganta yanayin su da kuma kawar da ciwon baya. Ana son wannan motsa jiki saboda tasirinsa wajen ƙarfafa asali da na sama, inganta ingantaccen daidaitawar jiki, da haɓaka motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Ƙarya Baya Ƙarya tare da Latsa

• Tsayawa wuyanka a cikin tsaka tsaki, ɗaga jikinka na sama daga ƙasa ta hanyar shigar da tsokoki na baya, yayin da a lokaci guda ja dumbbells zuwa kirjinka a cikin motsi na motsa jiki.
• Da zarar dumbbells suna kusa da kirjin ku, danna su sama kuma ku mika hannayenku gaba daya a gaban ku.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa, yayin dawo da dumbbells zuwa kirjin ku sannan kuma mika su a gabanku.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye motsinku a hankali da sarrafawa don cika tsokoki na baya.

Lajin Don yi Ƙarya Baya Ƙarya tare da Latsa

• Matsalolin Sarrafa: Yayin da kake ɗaga jikinka, danna tafin hannunka zuwa cikin ƙasa kuma ka shimfiɗa hannayenka gaba ɗaya. Guji motsin motsi ko amfani da kuzari don ɗaga kanku. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon baya da wuyansa. Maimakon haka, mayar da hankali kan shigar da ainihin ku da amfani da tsokoki na baya don ɗaga jikin ku na sama.
• Daidaita Kai: Tsaya wuyanka a cikin tsaka tsaki yayin da kake yin aikin. Ka guji murƙushe wuyanka ko kallon sama, saboda hakan na iya dagula wuyanka. Ya kamata a karkatar da kallon ku ƙasa ko a gaba kaɗan.
• Numfashi Mai Kyau: Haɗa motsin ku tare da numfashi. Yi numfashi yayin da kake runtse jikinka da fitar da numfashi yayin da kake daga jikinka kuma ka danna tafin hannunka cikin

Ƙarya Baya Ƙarya tare da Latsa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarya Baya Ƙarya tare da Latsa?

Ee, masu farawa zasu iya yin Ƙarya Baya tare da motsa jiki na Latsa. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko ma babu nauyi kwata-kwata don samun sigar daidai da hana rauni. Hakanan ana ba da shawarar samun mai horarwa ko gogaggen mutum mai jagora ta hanyar motsa jiki don tabbatar da tsari da dabara mai kyau. Kamar kowane motsa jiki, idan akwai wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi mai sana'a na kiwon lafiya.

Me ya sa ya wuce ga Ƙarya Baya Ƙarya tare da Latsa?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Ana yin wannan bambancin akan benci mai karkata, yana ƙara ƙalubale ga jikinka na sama da ainihinka.
• Dumbbell Liing Back Extension tare da Latsa: Wannan bambancin ya ƙunshi amfani da dumbbell maimakon barbell, yana ba ku damar yin aiki kowane gefen jikin ku da kansa.
• Bangayyar juriya na kwance a baya tare da latsa: Wannan bambancin yana amfani da ƙungiyar tsayayya maimakon nauyi, samar da nau'in juriya da kuma mai da hankali kan yardar tsoka.
• Hannun Ƙarya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Wannan bambancin ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda ke taimakawa wajen ware da mayar da hankali ga kowane bangare na jikinka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarya Baya Ƙarya tare da Latsa?

• Layukan Dumbbell suna taimakawa wajen ƙarfafa tsokoki na baya da kafada, waɗanda kuma ana yin su a lokacin Ƙarfafa Baya tare da Latsa, don haka inganta ƙarfin jiki da matsayi.
• Planks wani motsa jiki ne na ƙarin motsa jiki yayin da suke kai hari ga ainihin tsokoki, waɗanda ke aiki yayin Tsawaita Baya da Latsa, don haka inganta daidaiton jiki gaba ɗaya da kwanciyar hankali.