Hannun Ƙunƙarar Ƙarƙashin Cinya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Hannun Ƙunƙarar Ƙarƙashin Cinya
The Prone Cobra dabino Karkashin Thighs motsa jiki ne mai fa'ida motsa jiki wanda da farko hari tsokoki a baya, kafadu, da glutes, taimaka wajen inganta your matsayi da kuma karfafa your core. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka daidaitawar jikinsu da kwanciyar hankali. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen gina baya mai ƙarfi da rage ciwon baya ba, amma yana taimakawa wajen inganta daidaito da daidaituwa.
Yanayinta: tsammanin nuni a nuni Hannun Ƙunƙarar Ƙarƙashin Cinya
- Yi numfashi mai zurfi kuma yayin da kuke fitar da numfashi, a hankali daga kirjin ku daga kasa, kiyaye wuyan ku daidai da kashin baya.
- Shiga tsokoki na baya kuma ka riƙe wannan matsayi na tsawon daƙiƙa 5 zuwa 10, yayin da kake matse tafin hannunka zuwa cinyoyinka.
- A hankali runtse ƙirjin ku zuwa ƙasa yayin da kuke numfashi, komawa zuwa wurin farawa.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, yawanci tsakanin sau 10 zuwa 15.
Lajin Don yi Hannun Ƙunƙarar Ƙarƙashin Cinya
- Motsi masu sarrafawa: Lokacin yin aikin, tabbatar cewa motsin ku yana jinkiri kuma ana sarrafa shi. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka ko rauni. Yayin da kake ɗaga jikinka na sama daga ƙasa, tabbatar da cewa kana amfani da tsokoki na baya kuma ba zazzage wuyanka ko kafadu ba. Wannan kuskure ne na kowa wanda zai iya haifar da wuyansa da ciwon kafada.
- Shiga Core da Glutes: Kar ka manta da yin amfani da jigon ku da glutes yayin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka tasirin motsa jiki. Kuskure na yau da kullun shine mayar da hankali ga baya kawai da mantawa
Hannun Ƙunƙarar Ƙarƙashin Cinya Tambayoyin Masu Nuna
Shi beginners za su iya Hannun Ƙunƙarar Ƙarƙashin Cinya?
Ee, masu farawa zasu iya yin motsa jiki na Prone Cobra Palm Under Thighs, amma yakamata suyi hakan da taka tsantsan. Wannan motsa jiki da farko yana kaiwa tsokoki a baya, kafadu, da glutes. Duk da haka, yana da mahimmanci ga masu farawa su fara da ƙarfin haske kuma a hankali suna karuwa yayin da ƙarfin su da sassauci ya inganta. Ya kamata kuma su tabbatar da cewa suna amfani da madaidaicin tsari don guje wa duk wani rauni mai yuwuwa. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki kafin fara kowane sabon tsarin motsa jiki.
Me ya sa ya wuce ga Hannun Ƙunƙarar Ƙarƙashin Cinya?
- Cobra Prone with Fists Under Thighs: Maimakon lebur dabino, yi dunƙule kuma sanya su ƙarƙashin cinyoyinku don ƙarin juriya da horon ƙarfi.
- Prone Cobra with Arms Extended: Miƙa hannunka kai tsaye a gabanka yayin da kake cikin matsayi mai sauƙi, ƙara ƙalubalanci kafada da tsokoki na baya.
- Cobra Prone tare da Hannun Hannu suna Fuskantar Sama: Juya tafin hannunku don su fuskanci sama a ƙarƙashin cinyoyinku, wannan ɗan daidaitawar na iya canza tsokoki da ake niyya.
- Prone Cobra tare da Madayan Hannu: Maimakon duka hannayensu a ƙarƙashin cinyoyinsu a lokaci guda, musanya hannu ɗaya a lokaci guda don bambancin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Hannun Ƙunƙarar Ƙarƙashin Cinya?
- Motsa jiki na Bird Dog wani motsa jiki ne na ƙarin kamar yadda yake haɓaka ainihin kwanciyar hankali da daidaituwa, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da inganci a cikin Dabbobin Cobra Ƙarƙashin Thighs.
- Glute Bridge Exercise yana da amfani yayin da yake ƙarfafa glutes da hamstrings, waɗanda sune mahimman tsokoki da ke cikin Prone Cobra Palms Under Thighs, don haka haɓaka aikin wannan aikin gabaɗaya.
Karin kalmar raɓuwa ga Hannun Ƙunƙarar Ƙarƙashin Cinya
- Motsa jiki na hip
- Prone Cobra dabino Karkashin Thighs motsa jiki
- Ayyukan ƙarfafa hips
- Ayyukan motsa jiki don hips
- Motsa jiki mai yiwuwa Cobra
- Dabino Ƙarƙashin Cinyoyi
- Motsa jiki Cobra
- Hip niyya motsa jiki
- Prone Cobra don ƙarfin hip
- Motsa jiki don sassaucin hanji