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Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiAraban jiki
Musulunci Masu gudummawaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Musulunci Masu ɗauke da masu gudummawaBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru

Layin Jujjuya tare da Knee tsakanin Kujeru wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga baya, kafadu, da tsokoki na hannu. Yana da kyakkyawan motsa jiki ga masu farawa da waɗanda ke ƙoƙarin inganta ƙarfin jikinsu na sama da matsayi. Wannan motsa jiki yana da fa'ida musamman saboda baya buƙatar kayan aiki masu tsada, yana taimakawa haɓaka daidaiton jiki, kuma ana iya haɗa shi cikin kowane aikin motsa jiki na gida.

Yanayinta: tsammanin nuni a nuni Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru

  • Ku kwanta a bayan ku a tsakanin kujeru, ku durƙusa gwiwoyinku kuma ku dasa ƙafafunku a ƙasa, nisa da nisa.
  • Kai sama ka kama gefan kujerun kujerun, hannayenka yakamata su kasance fadi fiye da fadin kafada kuma tafin hannunka suna fuskantar juna.
  • Ja jikinka sama zuwa ga kujeru ta hanyar matse ruwan kafadarka tare da lanƙwasa gwiwar gwiwarka, kiyaye jikinka madaidaiciya da ɗigon ka.
  • Rage jikinka baya cikin tsari mai sarrafawa har sai an sake mika hannunka sosai, sannan maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru

  • Daidaita Jikin Jiki: Fara tare da durƙusa gwiwoyi a kusurwa 90-digiri kuma ƙafafunku a kwance a ƙasa. Ya kamata jikin ku ya kasance cikin layi madaidaiciya daga kan ku zuwa gwiwoyinku. Ka guji barin kwatangwalo ko baka na baya da yawa. Wannan matsayi mara kyau ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
  • Motsi Mai Sarrafa: Lokacin yin jeri mai jujjuya, ja ƙirjin ku zuwa gefen kujera ta amfani da hannayenku, kafadu, da tsokoki na baya. Ka guji firgita ko yin amfani da ƙarfi don ɗaga jikinka. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Madadin haka, mayar da hankali kan motsin jinkiri da sarrafawa.
  • Dabarun Numfashi: Ka tuna yin numfashi da kyau a duk lokacin motsa jiki. Shaka yayin da kuke runtse jikin ku da fitar numfashi kamar ku

Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru Tambayoyin Masu Nuna

Shi beginners za su iya Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru?

Ee, masu farawa za su iya yin Juyin Juyawa tare da motsa jiki na gwiwa tsakanin kujeru. Duk da haka, yana da mahimmanci don tabbatar da cewa kujeru suna da ƙarfi kuma suna da ƙarfi don hana kowane haɗari. Har ila yau, ana ba da shawarar farawa da ƙananan ƙarfi kuma a hankali ƙara shi yayin da ƙarfinsu ya inganta. Idan masu farawa sun ga yana da ƙalubale sosai, za su iya canza motsa jiki ko zaɓi mafi sauƙi motsa jiki don ƙarfafa ƙarfin su. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki don tabbatar da tsari daidai da kuma hana rauni.

Me ya sa ya wuce ga Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru?

  • Jujjuyawar Layi tare da Ƙafa ɗaya Tsakanin Kujeru: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin yin jere. Yana ƙara ƙalubalen ta ƙara wani ɓangare na rashin zaman lafiya da ƙara shigar da ainihin ku.
  • Jujjuyawar Layi tare da Tsakanin Kujeru: A cikin wannan bambancin, kuna amfani da bandejin juriya a kusa da kugu ko ƙafafu don ƙara matakin wahala.
  • Jujjuyawar Layi tare da Riga mai Auri Tsakanin Kujeru: Wannan bambancin yana ƙara juriya ta ƙara riga mai nauyi. Yana ƙara ƙarin ƙarfi ga motsa jiki kuma yana taimakawa wajen ƙarfafa baya da biceps.
  • Jujjuyawar Layi tare da Hawan ƙafafu tsakanin kujeru: A cikin wannan bambancin, kuna sanya ƙafafunku akan wata kujera ko ƙasa mai tsayi. Wannan yana ƙara wahalhalu ta hanyar canza kusurwa da sanya jikinka na sama yayi aiki tuƙuru.

Me suna da abin da ya sanya ɗaukehawa ga Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru?

  • Planks: Planks babban motsa jiki ne na haɗin gwiwa yayin da suke aiki akan ainihin kwanciyar hankalin ku, wanda ke da mahimmanci don kiyaye tsari mai kyau da daidaito yayin Jujjuyawar Juyawa tare da Knee tsakanin kujeru.
  • Squats: Squats na iya haɗawa da Jujjuyawar Juyawa tare da Knee tsakanin Kujeru ta hanyar ƙarfafa ƙananan jiki, musamman quads da glutes, yana tabbatar da ingantaccen aikin motsa jiki.

Karin kalmar raɓuwa ga Jujjuyawar Juyi tare da Lanƙwasa Knee tsakanin Kujeru

  • Motsa jiki na baya
  • Juyawar motsa jiki
  • Lankwasa layin gwiwa
  • Kujera motsa jiki don baya
  • Juyawa jere tare da lanƙwasawa
  • Motsa jiki don baya
  • motsa jiki na motsa jiki
  • Motsa jiki bisa kujera
  • Dabarar jere mai jujjuyawa
  • Ƙarfafa horo don baya a gida