Lankwasa gwiwa Kwance Karya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lankwasa gwiwa Kwance Karya
The Bent-knee Lying Twist motsa jiki ne mai sabuntawa wanda da farko ke kaiwa ga ƙananan baya da hips, yana taimakawa wajen haɓaka sassauci, rage tashin hankali, da inganta motsi na kashin baya. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, gami da waɗanda ke murmurewa daga raunin da ya faru ko kuma neman motsa jiki marasa tasiri. Mutane na iya zaɓar wannan motsa jiki don rage ciwon baya, inganta narkewa, inganta barci mafi kyau, da haɓaka yanayin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Lankwasa gwiwa Kwance Karya
- Kunna gwiwoyinku kuma ku kawo su zuwa ga ƙirjin ku, ku haɗa ƙafafunku tare.
- Tsayawa bayanka da kafadu a ƙasa, sannu a hankali rage gwiwoyi biyu zuwa gefe ɗaya, da nufin kusantar da su kusa da bene mai yiwuwa.
- Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin kashin baya da ƙananan baya.
- A hankali ku dawo da gwiwoyinku zuwa tsakiya kuma ku maimaita motsi a daya gefen.
Lajin Don yi Lankwasa gwiwa Kwance Karya
- Daidaitaccen motsi: Kunna gwiwoyinku kuma kawo su zuwa ga kirjin ku. Sannu a hankali runtse duka gwiwoyi zuwa gefe ɗaya, kiyaye kafadun ku a ƙasa. Kuskuren gama gari da mutane ke yi shine saurin motsi, wanda zai iya haifar da rauni ko rauni. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi.
- Fasahar Numfashi: Yana da mahimmanci don kiyaye ingantaccen numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kuke kawo gwiwoyinku zuwa kirjin ku, kuma ku fitar da numfashi yayin da kuke sauke su gefe guda. Kuskuren gama gari anan shine riƙe numfashi, wanda zai iya ƙara hawan jini.
- Matsayin Wuyan: Rike naku
Lankwasa gwiwa Kwance Karya Tambayoyin Masu Nuna
Shi beginners za su iya Lankwasa gwiwa Kwance Karya?
Ee, masu farawa za su iya yin motsa jiki na Bent-knee Lying Twist. Wannan motsa jiki a haƙiƙa yana da kyau ga masu farawa kamar yadda yake da sauƙin yin aiki kuma yana da tasiri wajen shimfiɗa tsokoki na baya da hips. Duk da haka, yana da mahimmanci a yi shi daidai don guje wa duk wani rauni mai yuwuwa. Yana da kyau koyaushe a fara kowane shirin motsa jiki a ƙarƙashin kulawar ƙwararren ƙwararren wanda zai iya gyara fom ɗin ku da dabarar ku idan ya cancanta.
Me ya sa ya wuce ga Lankwasa gwiwa Kwance Karya?
- Karkawar Spinal Tsaye: A cikin wannan bambancin, ka tsaya tsayi kuma ka karkatar da jikinka na sama daga gefe zuwa gefe, wanda kuma ya haɗa tsokoki na tsakiya.
- Supine spinal murza: Wannan yayi kama da ludun ludewa da gwiwa, amma ana yin shi da kafafu biyu tsaye sannan juya su zuwa gefe daya yayin da yake ajiye lebur na sama a kasa.
- Karkatar da Kai: Ana yin wannan bambancin ta hanyar kwanciya a bayanka, lanƙwasa gwiwa ɗaya sannan ka karkatar da ita a jikinka yayin da kake ajiye kafaɗunka a ƙasa.
- Rabin Ubangijin Kifi Pose: Wannan hoton yoga ne inda kake zama a ƙasa, ka haye ƙafa ɗaya akan ɗayan, kuma ka karkatar da jikinka na sama zuwa gwiwa.
Me suna da abin da ya sanya ɗaukehawa ga Lankwasa gwiwa Kwance Karya?
- Aikin motsa jiki na Bird Dog ya cika Bent-knee Lying Twist yayin da yake ƙarfafa tsokoki na asali da kuma inganta daidaituwa, wanda zai iya inganta kwanciyar hankali da kulawa da ake bukata lokacin yin juyawa.
- Aikin motsa jiki na Glute Bridge yana da matukar dacewa ga Bent-knee Lying Twist yayin da yake ƙarfafa ƙananan baya da glutes, tsokoki waɗanda ke aiki lokacin da suke juyawa, don haka inganta ingantaccen tasiri na karkatarwa.
Karin kalmar raɓuwa ga Lankwasa gwiwa Kwance Karya
- Stability ball kugu motsa jiki
- Lankwasa-guiwa karkatarwa motsa jiki
- Kwance karkace tare da kwanciyar hankali
- Ayyukan ciki tare da ƙwallon kwanciyar hankali
- Ƙungiya mai niyya da motsa jiki na ƙwallon ƙafa
- Lanƙwasa-gwiwoyi ƙarya karkatarwa na yau da kullun
- Core ƙarfafawa tare da kwanciyar hankali ball
- Ƙwallon ƙafar kwanciyar hankali don kugu
- Lanƙwasa-gwiwoyi don ƙarfin asali
- Kwance murza motsa jiki don toning kugu