CABLE CRUNCH
Crunches na igiyoyi ba motsa jiki ba ne inda za ku ninka kwatangwalo da baya kuma ku rage igiyar, sai dai juriya inda kuka gyara ƙashin ku kuma ku mirgine haƙarƙarin ku zuwa ƙashin ku.
Durkusa yayin da yake riƙe da igiya a kan wani babban jan hankali kusa da kanku, yana barin kebul ɗin ya haifar da juriya don daidaita jikin ku, horon jujjuyawar abdominis. Janye igiya tare da hannunka ko ninka kwatangwalo na baya yana kara motsin lat da hip. Ajiye matsayi na hannunka da ƙashin ƙugu kuma mirgine kashin baya kamar kana rage tazarar da ke tsakanin plexus na rana da ƙashin mahaifa.
- Tsokoki na farko
- Mafarki abdominis
- Tsokoki na ƙari
- Obliques da transversus abdominis
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Juyawar Gwiwar Ƙwararrun Ƙwararru
Shin yakamata gindinku ya taɓa diddige ku?
Ba a buƙata. Yi wannan akan gwiwoyi a wurin da matsayi na ƙashin ƙugu ba ya motsawa da yawa yayin maimaitawa.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Daidaita babban jan hankali da matsayi na igiya
Sanya juzu'in tsayi kuma haɗa igiyar. Zauna a kan kushin gwiwa kuma sanya ƙarshen igiya kusa da kai ko a gaban kafada, kiyaye gwiwar gwiwar ku a madaidaiciyar kusurwa.
- 2
Gyaran ƙashin ƙugu da cinya
Tsare gwiwoyin ku na hip-nisa kuma kada ku zauna gaba ɗaya a kan dugadugan ku. Tsaya matsayi na ƙashin ƙugu kuma haifar da tashin hankali a kan kebul.
- 3
Mirgine haƙarƙari zuwa ƙashin ƙashin ƙugu
Exhale kuma kawo plexus na hasken rana zuwa pubis ɗin ku, lanƙwasa kashin baya. Yi amfani da jin gajarta ciki maimakon sanya gwiwar gwiwar ku a cinyoyinku.
- 4
Sarrafa tari zuwa ciki
Komawa saman sama da daƙiƙa 2 zuwa 3, yana sakin tashin hankali na ciki don gujewa bumping tari. Rike matsayin hip da hannu a cikin maimaitawa.
FLEX THE SPINE
Yana ninka tsakanin haƙarƙari da ƙashin ƙashin ƙugu maimakon maƙarƙashiyar hanjin da ke tura ƙashin baya baya.
Idan hips ɗin ku ya koma baya sosai, jikin ku zai yi tsayi kuma igiya kawai za ta iya motsawa. Ka kiyaye cinyoyinka da ƙashin ƙugu.
Lanƙwasa kashin baya a ko'ina cikin kewayon mara zafi kuma kar a lanƙwasa wuya sosai.
Muhimmin bayani: Cue don amfani nan da nan: "Kada ku matsar da plexus na hasken rana zuwa ga kashi, amma kiyaye ƙashin ƙugu."
ARMS ARE HOOKS
Hannu da hannaye kawai suna riƙe da igiya kuma suna bin lanƙwan gangar jikin.
Idan kun shimfiɗa igiya zuwa ƙasa tare da triceps ɗinku ko ku ja shi da lats ɗin ku, hannayenku da baya za su gaji kafin cikinku. Ka gyara kusurwar gwiwar hannu.
Rike igiyar cikin kwanciyar hankali kusa da kai ko gaban kafadu, maimakon ja shi a bayan wuyanka.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
ninka kwatangwalo don rage igiya
- Abin da kake gani
- Kashin baya ya kasance kusan har yanzu kuma ƙashin ƙugu yana motsawa zuwa diddige.
- Dalili mai yiwuwa
- An yi amfani da hinge na hip da nauyin jiki maimakon jujjuyawar ciki.
- Yadda ake gyarawa
- Rage nauyi, kiyaye ƙashin ƙugu, kuma mirgine ƙananan haƙarƙarin ku kawai.
Ja da igiya da hannuwanku
- Abin da kake gani
- Kwangin gwiwar hannu yana ci gaba da canzawa, kuma triceps da lats suna fara gajiya.
- Dalili mai yiwuwa
- An yi amfani da hannu azaman wurin tuƙi na motsi.
- Yadda ake gyarawa
- Riƙe hannuwanku kamar ƙugiya kuma kiyaye matsayin hannun ku koyaushe kusa da kanku.
Tari mai faɗuwa a saman
- Abin da kake gani
- Tare da kowane maimaituwa, nauyin ya buge da tashin hankali na ciki.
- Dalili mai yiwuwa
- Babu dawo da sarrafawa ko kusa da injin.
- Yadda ake gyarawa
- Daidaita matsayi don mataki ɗaya kuma a hankali ya tashi don 2-3 seconds.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Crunch
Koyi lankwasa tsakanin haƙarƙari da ƙashin ƙugu.
Knee Crunch
Yi maƙallan ƙwanƙwasa a juriyar haske.
Crunch na USB
Yana sarrafa tashin hankali.
Tsaya Cable Crunch
Ƙara 1-2 seconds na ƙanƙan ƙasa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Ƙara nauyi kawai lokacin da adadin maimaitawa da ƙanƙan ƙasa iri ɗaya ne. Zazzage tari mai nauyi tare da nauyin jikinka baya ƙidaya azaman ci gaba.
ƙidaya
8-15 sau
Kasa 1 seconds, mayar da 2 ~ 3 seconds
Saita
2-4 saiti
60-120 seconds farfadowa tsakanin saiti
Mitar
2-4 sau a mako
Daban-daban juzu'in juzu'i da daidaitawa
- Da zarar an gyara wuraren pelvic da hannu, ƙara yawan maimaitawa da farko.
- Idan hinge hip, ja hannu, ko karo tari ya faru, nan da nan rage nauyi.
- Guji tilasta iyakar jujjuyawa don guje wa wuyansa ko ciwon baya.
Tambayoyin da ake yawan yi
Ya kamata a sanya igiya a bayan kai?
Babu. Sanya shi a haikalin ku ko a gaban kafada ya sa ya fi sauƙi don sanya hannun ku ba tare da matsa lamba akan wuyanku ba.
Shin yana da mahimmanci don samun nauyi mai yawa?
Nauyin da ke kula da jujjuyawar kashin baya da dawo da sarrafawa yana da mahimmanci. Makasudin ku zasu bambanta yayin da kuke ja da nauyin jikin ku da hinge.
