Lankwasa gwiwa Kwance Karya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lankwasa gwiwa Kwance Karya
Ƙarƙashin Ƙiƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa wanda ya fi mayar da hankali kan mikewa da ƙarfafa ƙananan baya da tsokoki na gluteal. Mafi dacewa ga masu farawa, masu aikin yoga, ko duk wanda ke neman inganta sassaucin ra'ayi da kuma rage rashin jin daɗi na baya, wannan motsa jiki yana da sauƙi don haɗawa cikin kowane motsa jiki na yau da kullum. Ta hanyar yin wannan motsa jiki, mutane za su iya haɓaka motsi na kashin baya, inganta matsayi, da rage haɗarin ciwon baya, yana sa ya zama ƙari mai mahimmanci ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Lankwasa gwiwa Kwance Karya
- Lanƙwasa gwiwoyinku kuma kawo su zuwa ga ƙirjin ku har sai cinyoyinku sun yi daidai da ƙasa.
- Sannu a hankali rage gwiwoyi biyu zuwa gefe ɗaya, ƙoƙarin kiyaye kafadu a ƙasa, yayin juya kan ku zuwa gefe ɗaya.
- Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin ƙananan baya da kwatangwalo.
- Mayar da gwiwoyi zuwa tsakiya kuma maimaita jujjuyawar a wancan gefen.
Lajin Don yi Lankwasa gwiwa Kwance Karya
- Motsi Mai Sarrafa: A hankali ƙasa gwiwoyinku biyu zuwa gefe ɗaya yayin da kuke manne kafadu biyu da kyau a ƙasa. Kuskuren gama gari anan shine ɗaga kafada daga ƙasa yayin karkatarwa, wanda zai iya takura wuyan ku da baya. Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi don guje wa rauni.
- Shiga Mahimmancin ku: Yayin yin motsa jiki, yana da mahimmanci don haɗa tsokoki na asali. Kuskure na gama gari shine kawai amfani da motsin ƙafafu don karkatarwa, ba tare da shigar da ainihin ba. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
- Sarrafa numfashi: Numfashi wani muhimmin bangare ne na kowane motsa jiki. Yi numfashi yayin da kuke dawo da gwiwoyinku zuwa tsakiya kuma ku fitar da numfashi yayin da kuke ƙasa
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. Yana da m mikewa wanda sau da yawa ana ba da shawarar ga waɗanda suka saba yin motsa jiki saboda yana taimakawa wajen shimfiɗawa da shakatawa na ƙananan baya da hips. Duk da haka, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da nisa zuwa cikin shimfiɗa, don kauce wa rauni. Idan kuna da wasu sharuɗɗan da suka gabata ko damuwa, yana da kyau koyaushe ku tuntuɓi ƙwararren kiwon lafiya ko ƙwararren mai horar da motsa jiki kafin fara kowane sabon motsa jiki na yau da kullun.
Me ya sa ya wuce ga Lankwasa gwiwa Kwance Karya?
- Karɓar Ƙafa Madaidaici: Maimakon lanƙwasa gwiwoyi, ana kiyaye ƙafafu a tsaye kuma a ɗaga su daga ƙasa, suna ƙara ƙarin kalubale ga ainihin jiki da ƙananan jiki.
- Buga da gwiwa kwance karkatar da kai tare da kai tsaye: Wannan bambance-bambancen ya hada da yada hannayen fita zuwa bangarorin yayin aiwatar da muryoyi, wanda zai iya taimakawa wajen shimfidawa da kuma kafada.
- Kwangilar Kwangilar Kwangilar Bent-Knee tare da Nauyin Ƙyaƙuwa: Ta ƙara ma'aunin ƙafar ƙafafu, wannan bambancin yana ƙara juriya kuma yana ƙara wani bangare na horarwa mai ƙarfi ga motsa jiki.
- Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da sanya ƙwallon kwanciyar hankali a tsakanin gwiwoyi yayin yin jujjuya, wanda zai iya taimakawa wajen shiga tsokoki na ciki na cinya.
Me suna da abin da ya sanya ɗaukehawa ga Lankwasa gwiwa Kwance Karya?
- Matsakaicin karkatar da wani abu ne mai hadin kai kamar yadda ya ƙunshi murguda motsi, wanda ba kawai yana karfafa motsawar bundres, inganta ingancin kashin baya kwance.
- Babbar gadar babban cikawa ce ga lanƙwasa gwiwa kwance kamar yadda yake karfafa bunkasa motsi, kuma yana taimakawa rage duk wata damuwa a cikin wadannan wuraren da aka juya.
Karin kalmar raɓuwa ga Lankwasa gwiwa Kwance Karya
- Motsa jiki don nauyi
- Lankwasa gwiwa Kwangilar motsa jiki
- motsa jiki mai niyya da kugu
- Ayyukan kugu na nauyin jiki
- Karya Karya don toning kugu
- Bent-knee Twist motsa jiki
- Ayyukan motsa jiki masu nauyi don abs
- Kwance murza kugu motsa jiki
- Lankwasa-guiwa motsa jiki don kugu
- Toning kugu tare da nauyin jiki.