Karya mai nauyi
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Karya mai nauyi
Weighted kwance karkatar da motsa jiki ne mai tsauri abin motsa jiki wanda ke nisantar da m gungu, musamman da aikawa, haɓaka ƙarfi da kwanciyar hankali. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita wahalar ta hanyar bambanta nauyin da ake amfani da su. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin su, inganta lafiyar su gaba ɗaya, da tallafawa mafi kyawun aiki a wasanni da ayyukan yau da kullum.
Yanayinta: tsammanin nuni a nuni Karya mai nauyi
- Riƙe nauyi tare da hannaye biyu kuma ku shimfiɗa hannuwanku sama da ƙirjin ku, kiyaye hannayenku tare.
- Sannu a hankali rage nauyin zuwa gefe ɗaya, karkatar da jikin ku amma ba kwatangwalo ba, har sai nauyin ya kasance sama da ƙasa.
- Dakata na ɗan lokaci, sannan ɗaga nauyin baya zuwa wurin farawa sama da ƙirjin ku.
- Maimaita motsi a gefe guda don kammala maimaitawa ɗaya, sannan ku ci gaba da canza bangarorin don adadin da ake so na maimaitawa.
Lajin Don yi Karya mai nauyi
- Guji Maƙarƙashiyar Wuya: Kuskure na gama gari don gujewa shine takura wuyan ku. Kada kayi amfani da wuyanka don gwadawa da ɗaga nauyi; a maimakon haka, mayar da hankali kan shigar da tsokoki na ciki da na maɗaukaki don yin jujjuyawar. Ya kamata wuyanka ya kasance cikin annashuwa kuma a cikin tsaka tsaki a duk lokacin motsa jiki.
- Zaɓi Nauyin Da Ya Dace: Nauyin da kuka zaɓa yakamata ya zama ƙalubale amma mai iya sarrafawa. Idan nauyin ya yi nauyi sosai, zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku da jimiri suka inganta.
- Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki
Karya mai nauyi Tambayoyin Masu Nuna
Shi beginners za su iya Karya mai nauyi?
Ee, masu farawa za su iya yin aikin motsa jiki mai nauyi. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don guje wa rauni da tabbatar da tsari mai kyau. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a sami ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su fara nuna madaidaicin dabara. Hakanan yana da mahimmanci don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi.
Me ya sa ya wuce ga Karya mai nauyi?
- Wani bambance-bambancen shine Stability Ball Liing Twist, inda babban baya yana kan ƙwallon kwanciyar hankali don shigar da ainihin yadda ya kamata.
- Hakanan zaka iya gwada Banded Liing Twist, inda kake amfani da ƙungiyar juriya don haifar da tashin hankali da ƙalubalanci tsokoki na madaidaici.
- Kettlebell Liing Twist wani bambanci ne, inda kuke amfani da kettlebell maimakon ƙwallon magani don ƙara ƙarfin motsa jiki.
- Aƙarshe, ƙirar kafa guda ɗaya ta karkatar da wata bambanci inda kuka ɗaga ƙafar ƙafa ɗaya a ƙasa yayin yin muryar ta bata.
Me suna da abin da ya sanya ɗaukehawa ga Karya mai nauyi?
- Bicycle Crunches: Waɗannan suna ba da motsi mai ƙarfi wanda ke kai hari ga ƙananan ku, tsakiya, da na sama, ta haka ne ke haɓaka ƙwaƙƙwarar ƙima ta hanyar aiki akan rukunin tsoka iri ɗaya amma tare da wata hanya ta daban.
- Planks: Planks suna taimakawa wajen ƙarfafa gaba ɗaya, ba kawai maɗaukaki ba, samar da tushe mai ƙarfi da inganta kwanciyar hankali gabaɗaya, wanda ke haɓaka tasirin motsa jiki kamar Twist Lanƙwasa.
Karin kalmar raɓuwa ga Karya mai nauyi
- Stability Ball Motsa jiki don kugu
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya
- Waist Toning Stability Ball Exercise
- Stability Ball kugu atisayen
- Kwangilar Kwance Nauyi Na Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙungiya
- Motsa Kwallon Kwando
- Kwanciyar Kwanciyar Kwanciyar Karya Na yau da kullun
- Motsa Motsa Ma'aunin nauyi tare da Ƙwallon Ƙarfafawa
- Atisayen Kwallon da aka Nufa da kugu
- Kwancen Kwanciyar Kwangilar Kwangila Tare da Ƙwallon Ƙarfafawa