SIT-UP
Zama ba motsa jiki bane wanda ya haɗa da tsayawa tare da kafaffun ƙafafunku, amma motsa jiki wanda ya ƙunshi sarrafa jiki na sama ta hanyar haɗa haɗin ciki da ƙuƙwalwar hanji.
Zaune-up tare da ƙwanƙwasa cikakke cikakke daga matsayi na baya yana ƙaruwa da haɗin gwiwar ƙwanƙwasa bayan ƙaddamarwar ciki na farko. Juyawa hannunka ko tsayar da ƙafafu da ƙarfi zai sauƙaƙa maimaitawa amma yana iya rage sarrafa baya da wuya. Tare da hannuwanku a kirjin ku kuma ƙafafunku a cikin kwanciyar hankali a ƙasa, a hankali a mirgine farawa daga kafadar ku sannan ku sauka cikin tsari iri ɗaya.
- Tsokoki na farko
- Rectus abdominis · Iliopsoas
- Tsokoki na ƙari
- Rectus femoris · Obliques
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Canjawa daga jujjuyawar kashin baya zuwa wurin zama
Shin ina buƙatar kiyaye ƙafata?
Ba a buƙata. Sarrafa tare da ƙafar ku na kyauta da farko, kamar yadda ƙarfi mai ƙarfi zai iya ƙara haɗin gwiwa da sauri.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Shirya ƙafafunku da ƙashin ƙugu don ta'aziyya
Kwanta a baya, durƙusa gwiwoyi kuma sanya ƙafar gaba ɗaya a ƙasa. Kada ka sanya ƙafafunka da ƙarfi a ƙarƙashin kowane abu mai nauyi kuma kiyaye hannayenka a gaban ƙirjinka.
- 2
Mirgine hakarkarin da ɗaga ruwan kafada
Exhale, ja a hankali a haƙar ku, kawo hakarkarinku zuwa ƙashin ƙashin ku, sannan ku ɗaga kafadar ku daga tabarmar.
- 3
Haɗa haɗin gwiwa na hip zuwa wurin zama
Ci gaba da jujjuyawar jiki ba tare da juyowa ba, daidaita jikin na sama zuwa cinyoyin. Kada ka ja wuyanka ko karkatar da hannunka.
- 4
Rage kashin baya don farawa daga ƙashin ƙugu
A saman, shaƙa kuma karkatar da ƙashin ƙugu a baya, daidaita kashin baya a cikin tabarma na 2 zuwa 4 seconds. Kar ka sauke kai.
ROLL UP, ROLL DOWN
Yana haɗa kashin baya da motsi na hip a jere don duka haɓakawa da ragewa.
Idan kun jefa duk jikin ku a matsayin dunƙule tun daga farko, kuna buƙatar ɗaga ƙafafunku ko harba hannuwanku baya. Ɗaga kafadar ku da farko kuma ku haɗa su zuwa wurin zama.
Lokacin da kuke sauka, a hankali a yi birgima daga ƙashin ƙugu kuma ku ji kowace vertebra tana taɓa tabarma.
Muhimmin bayani: Cue don amfani nan da nan: "Tashi daga kafada kuma ya gangara daga ƙashin ƙugu."
EXPECT HIP FLEXORS
Hip flexor sa hannu abu ne na halitta yayin cikakken wurin zama.
Idan kana so ka cire gaba ɗaya masu sassaucin hips ɗinka, crunches sun fi zama-ups. Daidaita zaɓin motsa jiki zuwa burin ku.
Idan kun fuskanci cramps a gaban kwatangwalo ko rashin jin daɗi a cikin ƙananan baya, rage kewayon zuwa crunches kawai.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yana tsaye ta hanyar murɗa hannuwa
- Abin da kake gani
- Hannu suna motsawa da sauri daga sama zuwa gaban gwiwoyi kuma an ɗaga ƙafafu.
- Dalili mai yiwuwa
- Amfani da inertia maimakon jujjuyawar ciki da hip.
- Yadda ake gyarawa
- Sanya hannuwanku akan ƙirjin ku kuma ƙasa cikin wani ɓoyayyen ɓarna ko taimakon zama.
Ja da baya da hannu
- Abin da kake gani
- An danne haƙara a ƙirjina kuma bayan wuyana yana ciwo.
- Dalili mai yiwuwa
- Na jujjuya kashin mahaifa na da hannayena don ɗaga jikina na sama.
- Yadda ake gyarawa
- Sanya hannuwanku a gaban kirjin ku kuma ajiye ƙaramin sarari a ƙarƙashin haƙar ku.
Lokacin sauka, sauke baya zuwa bene.
- Abin da kake gani
- Baya da kai sun yi karo a cikin tabarma tare da kowane wakili.
- Dalili mai yiwuwa
- Rashin sarrafa eccentric ko yawan gajiya.
- Yadda ake gyarawa
- Rage adadin maimaitawa kuma yi amfani da zuriya na biyu na 2-4 ko gajerun jeri.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da ƙarfi
Ƙara ƙarfi ta hankali ƙara nauyi ko rage lokutan hutu.
Hadadden Halin Bambanci
Ƙara matakin wahala ta hanyar haɗa shi tare da wasu motsa jiki ko ƙara yanayi maras tabbas.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Bincika da farko ko cikakken zama yana da mahimmanci don burin ku. Idan burin ku shine jujjuyawar ciki, crunches na iya zama mafi dacewa, kuma idan burin ku shine anti-extension, matattun kwari ko katako na iya zama mafi dacewa.
Mitar
2-3 sau a mako
Sanya shi daidai a cikin duka jikin ku ko yankin da ya dace.
girma
3 ~ 5 saiti, 8 ~ 15 sau
Daidaita adadin maimaitawa da saiti gwargwadon burin ku.
- Koyaushe sanya aminci a farko kuma sauraron ciwon haɗin gwiwa.
- Yi duk aikin a cikin iyakar ikon ku.
Tambayoyin da ake yawan yi
Menene bambanci tsakanin sit-ups da crunches?
Crunches wani ɗan gajeren kashin baya ne wanda da farko yana ɗaga kafada, yayin da zama-ups ke yin kullun hip don daidaita jikin.
Idan bayana ya yi zafi, shin har yanzu dole ne in daidaita?
Ba. Tsaya nan da nan, canza zuwa motsa jiki ko motsa jiki, kuma duba tare da ƙwararru idan ciwo ya ci gaba.
