Madadin Superman
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Madadin Superman
Alternating Superman shine cikakken motsa jiki wanda ke da alhakin ƙananan baya, glutes, da hamstrings, yana taimakawa wajen inganta ƙarfin gaske, matsayi, da daidaito. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa, saboda ƙarancin tasirinsa da sauƙin gyara yanayi. Mutane za su so yin wannan motsa jiki kamar yadda ba ya buƙatar kayan aiki, ana iya yin shi a ko'ina, kuma yana taimakawa sosai wajen rage haɗarin raunin baya.
Yanayinta: tsammanin nuni a nuni Madadin Superman
- Ɗaga hannun dama da ƙafar hagu daga ƙasa lokaci guda, ajiye wuyanka a cikin tsaka tsaki, kuma riƙe na 'yan dakiku.
- Rage hannun dama da ƙafar hagu baya zuwa ƙasa sannan sake maimaita motsi tare da hannun hagu da ƙafar dama.
- Ci gaba da ɓangarorin daban-daban kuma yi aikin don adadin maimaitawa da ake so ko na adadin lokaci.
- Tuna don haɗa ainihin ku kuma ku matse glutes yayin da kuke ɗaga gaɓoɓin ku, da kiyaye motsinku da gangan.
Lajin Don yi Madadin Superman
- Motsi Mai Sarrafa: Lokacin ɗaga hannun hannu da ƙafarku, tabbatar da sarrafa motsin kuma ba gaggawa ba. Kuskure na yau da kullun shine amfani da hanzari ko jujjuya sassan jiki sama, wanda zai haifar da rauni. Maimakon haka, mayar da hankali kan shigar da ainihin ku da glutes don ɗaga hannu da ƙafarku.
- Ka Tsaya Kai: Ka guji ɗaga wuyanka zuwa sama ko sanya shi da yawa. Ya kamata wuyanka ya kasance a cikin tsaka tsaki, a layi tare da kashin baya. Yin kallon kai tsaye a ƙasa zai iya taimakawa wajen kula da wannan matsayi.
- Fasahar Numfashi: Numfashi yayin da kake ɗaga hannu da ƙafarka
Madadin Superman Tambayoyin Masu Nuna
Shi beginners za su iya Madadin Superman?
Ee, masu farawa zasu iya yin motsa jiki na Alternating Superman. Duk da haka, ya kamata su fara sannu a hankali kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa duk wani rauni. Wannan motsa jiki yana da amfani don inganta ƙarfin zuciya da kwanciyar hankali, amma yana da mahimmanci ku saurari jikin ku kuma kada ku matsawa sosai idan kun fara farawa. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a sami mai horarwa ko ƙwararrun ƙwararrun motsa jiki su nuna muku ingantacciyar dabara da farko.
Me ya sa ya wuce ga Madadin Superman?
- Superman tare da karkatarwa: Maimakon ɗaga hannaye da ƙafafu biyu a lokaci ɗaya, kuna ɗaga hannu da ƙafar kishiyar ku yayin karkatar jikin ku.
- Superman tare da Resistance Band: Wannan bambancin ya haɗa da yin amfani da bandungiyar juriya da aka madauki a kusa da ƙafafunku ko hannayenku don ƙara ƙarin matakin wahala kuma don ƙara tsokoki.
- Superman Plank: A cikin wannan bambancin, kuna farawa a matsayi na katako sannan ku ɗaga hannunku da ƙafarku, wanda ba kawai yana aiki da baya da glutes ba amma har ma da ainihin ku.
- Superman tare da Ƙwallon Swiss: Wannan bambancin ya ƙunshi yin amfani da ƙwallon Swiss, inda kuka kwanta akan ƙwallon kuma kuyi motsa jiki na superman, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Madadin Superman?
- Karen Tsuntsaye suna da alaƙa kamar yadda kuma suka haɗa da ƙungiyoyi masu canzawa waɗanda ke shiga tsakiya da ƙananan baya, haɓaka daidaituwa da daidaituwa yayin haɓaka ƙaƙƙarfan ƙaƙƙarfan kashin baya.
- Planks wani motsa jiki ne mai dacewa ga Alternating Supermans yayin da suke tafiyar da gaba ɗaya, ciki har da tsokoki na baya, da kuma taimakawa wajen inganta ƙarfin jiki gaba ɗaya, kwanciyar hankali, da jimiri.
Karin kalmar raɓuwa ga Madadin Superman
- Madadin motsa jiki na Superman
- Motsa jiki na hip
- Superman motsa jiki bambancin
- Madadin Superman don ƙarfin hip
- Horon nauyin jiki don hips
- Superman motsa jiki don tsokoki na hip
- Madadin Superman motsa jiki
- Motsa jiki don kwatangwalo
- Ƙwayoyin motsa jiki masu niyya
- Madadin Superman hip motsa jiki