Samun ƙarfin ƙarfafan jiki koyaushe babban labari ne, don hana raunin da ya faru nan gaba. Don haka wani lokacin, kodayake muna horo, ba mu kula da wasu sassa daidai. Saboda haka, a yau za mu ci nasara akan mafi kyawun motsa jiki don ƙarfafa quadriceps.
Amma koyaushe kare gwiwoyinmu, don samun kyakkyawan sakamako a kowane kisa sannan kuma, a kwantar da hankali. Wannan shine dalilin da ya sa wannan yanki, wanda ke da tsokoki huɗu, shima yana buƙatar hankalinmu kuma a yau, zamu ba su. Kun shirya ko kun shirya?
Tsarin isometric bango
Ga wadanda basa so squats, zaka samu matsala. Saboda kowane mako muna ganin yadda suke shiga cikin kowane aikin da muke yi. A wannan yanayin, kuma don ƙarfafa quadriceps, ba su da nisa a baya. Saboda haka, zamu yi su amma ta wata hanya daban da wacce muka saba. Zamu jingina bayanmu a bango, mu hada kafafunmu mu sauka har sai mun sami tsugunne. Cikakken motsa jiki ne don kuma kula da yankin gwiwa wanda koyaushe muke sha'awar sa. Kuna iya yin saiti uku ko huɗu ku huta na minti ɗaya tsakanin su.
Tafiya gaba da gefe
Hakanan ba abin mamaki bane cewa ci gaba shima ɓangare ne na kowane horo wanda ya cancanci gishirin sa. A saboda wannan dalili, a wannan yanayin, mun kubutar da manyan biyu. A gefe guda, ci gaban gaba, wanda da shi muke farawa da ƙafafu biyu tare kuma kawo ƙafa ɗaya zuwa gaba lankwasa gwiwa a wancan gefen. Mun dawo wurin farawa kuma zamu maimaita tare da sauran kafa. A kowane mataki da za mu yi, dole ne mu yi hankali tare da gwiwa kuma kada mu tilasta shi da yawa.
Daidai da Tafiya a kaikaice wanda ke kai mu ga yin magana game da lanƙwasa gwiwa yayin da ɗayan ƙafafun ke miƙe zuwa gefe. Yi ƙoƙari kada ku motsa gwiwa da yawa, ya kamata ta ci gaba. Dole ne kuma mu canza, yin jerin da yawa amma muna ƙoƙarin huta rabin minti tsakanin su. Wani muhimmin mataki a aiwatar da su shine numfashi. Ya kamata koyaushe kiyaye madaidaiciyar hanya.
Ups da downs zuwa banki
Idan kuna farawa, ba lallai ba ne cewa benci ko farfajiyar suna da tsayi sosai. Dole ne mu durƙusa gwiwa ɗaya mu sanya wannan ƙafa a kan bencin da ake tambaya. Zamu tafi da wata kwadayi daga wannan kafa amma idan muka sake sauka, dole ne mu sarrafa zuriya. Saboda mun saba sama da kasa tare da ƙarfin gaske kuma hakan ya sa aikin bai cika daidai ba. Idan ka sauka a hankali ko kuma hanyar sarrafawa, zaka fara jin quads dinka sun gaya maka cewa kana yin sa daidai.
Tsugunne daya
Babu makawa in sake magana game da su. Amma wannan maƙasudai suna taimaka mana don ƙarfafa wannan ɓangaren jikin mu kuma muyi magana game da mafi kyau daidaituwa da daidaito. Mun shiga tsaka-tsaki ta hanyar jan sama. Domin batun sanya kujera ne. Tare da bayanmu gare ta kuma da ƙafa ɗaya a ƙasa daga ƙasa, za mu yi ƙoƙarin zama sannan kuma mu sake tashi. Wato, koyaushe yin aikin a ƙafa ɗaya. Ee, da alama mai sauƙi ne amma yana da rikitarwa. Sauyin kafafu kowane saiti kuma hutu a tsakanin. Idan kanaso ka kara wahalar dashi, daga kafa wanda baya taba kasa sosai.
Jumping lunge don ƙarfafa quadriceps
Gaskiya ne bambancin kowane motsa jiki suna iya zama mabambanta sosai. Amma an bar mu da wanda muka sani, kodayake za mu kara masa dan tasiri. Wannan ita ce matakala ba tare da tsalle ba. Maimakon yin tafiya da komawa wurin farawa kamar yadda muka ambata a baya, dole ne mu canza kafafu, ɗaukan tsalle kaɗan. Wato, a nan ba zamu tsaya ba sai dai mu durƙusa gwiwa ɗaya kuma mu canza ƙaramin tsalle kuma haka za mu yi da ɗayan kafa. Tabbas, yi ƙoƙarin sarrafa daidaiton ku kuma kiyaye jikin ku madaidaiciya.