SIDE LUNGE
Side Lunge ba motsi ba ne na budewa da rufewa zuwa gefe, amma a gefe guda na gefe inda aka sanya nauyin jiki a kan haɗin gwiwa ɗaya kuma an tura shi zuwa tsakiya.
Ba kamar squat na gaba ba, matsa zuwa gefe kuma lanƙwasa gwiwa ɗaya da hip yayin kiyaye ɗayan ƙafar tsayi. Idan tafiyarku tana da faɗi da yawa, zai yi wuya a daidaita gashin ku akan ƙafafunku. Sanya ƙafar ƙafar gaba ɗaya a ƙasa kuma aika ƙashin ƙugu zuwa baya don sarrafa tashin hankalin masu ɗagawa da ƙarfin ƙafar gaban ku.
- Tsokoki na farko
- Gluteus maximus, quadriceps femoris, adductors
- Tsokoki na ƙari
- Hamstrings, gluteus medius, calves, core
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Side Lunge
Shin yakamata a tsawaita kishiyar gwiwa gabaɗaya?
Rike shi tsayi, amma kar a rufe shi. Ba da fifikon daidaita ƙafar ƙafa da gwiwa a kan kishiyar kafa.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙayyade Ƙaddamar Ƙarfafa Ƙarfafawa
Tsaya nisa hip-up baya kuma taka ƙafa ɗaya zuwa gefe. Ci gaba da yatsan ƙafar ƙafar ƙafar daidai gwargwado zuwa kishiyar ƙafar kuma sanya ƙafar gaba ɗaya a ƙasa.
- 2
Aika ƙashin ƙugu a gefen da aka matsa baya
Shaka kuma lanƙwasa gwiwoyi da kwatangwalo da mayar da kwatangwalo. Ci gaba da gwiwa a layi tare da yatsun kafa da kuma kishiyar kafa tsayi.
- 3
Sarrafa Babban Jiki da Matsi na Ƙafa
Rike kashin baya tsayi kuma jikin ku ya karkata a dabi'a a haɗin gwiwar hip. Dakata a zurfi kafin diddige ya ɗaga ko gwiwa ya nutse cikin ƙafa.
- 4
Cibiyar turawa tare da ƙafar ƙafa
Exhale kuma tura ƙafar gaba ɗaya zuwa ƙasa don komawa wurin farawa. Kada ka ja kanka da kishiyar kafa ko ɗaga jikinka na sama tukuna.
LATERAL BASE
Tafiyar da ke ba ku damar sanya shins ɗinku a kan ƙafafunku ya fi tsayi mafi faɗi.
Idan kun yi nisa sosai, ƙashin ƙugu na iya tsayawa tsakanin ƙafafunku kuma gwiwoyinku na iya faɗuwa cikin ƙafafunku. Kula da matsi akan diddigen ƙafar da aka motsa da ƙafar ƙafar gaba biyu.
Za a iya samun tashin hankali mai laushi a cikin kishiyar cinyar ciki, amma duk wani tsini na makwancin gwaiwa na iya buƙatar ka gajarta tafiyarka da zurfinka.
Muhimmin bayani: Cue don amfani nan da nan: "Mataki tare da dukan ƙafar gefen ku da hips baya."
PUSH TO CENTER
An ƙirƙiri dawowar cibiyar ta tura ƙafar ƙafar da aka lanƙwasa cikin ƙasa
Jefa jikin ku zuwa tsakiya yana sa ƙafafunku su zame kuma gwiwoyinku suyi kuskure. Dakata a takaice a ƙasa, sannan tura ƙasa zuwa gefe tare da motsin ƙafarka.
Idan zurfin hagu da dama sun bambanta, daidaita zuwa kewayon gefen rauni kuma, idan ya cancanta, fara fara aiwatar da squats mai faɗi mai faɗi.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yi tsayi da yawa
- Abin da kake gani
- Shins karkatar da gwiwoyi sun faɗi cikin ƙafafu.
- Dalili mai yiwuwa
- Ana amfani da nisa da jin dadi a matsayin ma'auni don zurfin.
- Yadda ake gyarawa
- Fara da rage tafiyarku ta yadda gwiwa ta kasance a saman yatsan ku na biyu.
Ciki na ƙafar da aka motsa ya rushe.
- Abin da kake gani
- Bangaran babban yatsan yatsan hannu ne kawai aka danna kuma ana ɗaga wajen ƙafa da diddige.
- Dalili mai yiwuwa
- Ƙashin ƙashin ƙugu ne kawai aka aika zuwa gefe ba tare da matsin ƙafa ba.
- Yadda ake gyarawa
- Matsa ƙafar ƙafa kuma sake rage zurfin don komawa zuwa cikakkiyar ƙafa.
Komawa ta hanyar jefa jikin na sama zuwa tsakiya
- Abin da kake gani
- A kasa, jigon yana motsawa da farko kuma ƙafafu suna zamewa.
- Dalili mai yiwuwa
- Rashin iya turawa tare da lanƙwasa ƙafa ko gajiya.
- Yadda ake gyarawa
- Ɗaga ƙasa, dakata don 1 seconds, kuma tura cibiyar kawai da ƙafar da kuka motsa.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Canja wurin nauyi mai faɗi
Gyara ƙafafunku kuma koyi motsa ƙashin ku hagu da dama.
Jiki na gefen huhu
Yana yin tsayin tafiya da matsatsin ƙafa.
Goblet gefen huhu
Yana daidaita gangar jikin tare da kaya a gaban kirji.
Dumbbell gefen huhu
Ƙara dan kadan lokacin da hagu da dama sun kasance iri ɗaya.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Wannan motsi ne daban-daban daga squat na gaba, don haka da farko duba tsayin tsayin daka da kwanciyar hankali a jikin ku kuma daidaita adadin maimaitawa a bangarorin biyu.
ƙidaya
6-12 sau kowane
Kasa 1 na biyu, kulawar dawowar tsakiya
Saita
2-4 saita kowane
60-120 seconds dawowa bayan bangarorin biyu
Mitar
1-2 sau a mako
Daban-daban na huhu da gyare-gyare
- Idan an kiyaye cikakkiyar daidaitawar ƙafa da gwiwa, ƙara yawan maimaitawa tukuna.
- Idan kun fuskanci ƙwanƙwasawa ko rushewar ƙafa, rage tsayin tsayi da zurfin tafiyarku.
- Baya yin motsi na gefe akan benaye masu santsi.
Tambayoyin da ake yawan yi
Yaya nisa na gefe zan tafi?
Nisa da ke ba da damar duk ƙafar da aka motsa su manne tare, gwiwa ta kasance a cikin jagorancin yatsan hannu, kuma nisa don turawa zuwa tsakiya ya isa.
Shin wannan motsa jiki na mikewa ne?
Za'a iya tsawaita ma'auni masu rikitarwa, amma burin farko shine ƙananan ƙarfin jiki da sarrafawa. Kada kayi amfani da mikewa mai kaifi azaman ma'auni don zurfin.
