Lanƙwasawa Side Lanƙwasa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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Sakonni ga Lanƙwasawa Side Lanƙwasa
Lanƙwasawa Side Lanƙwasa wani ƙarfin horo ne wanda da farko ke kai hari ga tsokoki, yana taimakawa haɓaka ainihin kwanciyar hankali, haɓaka matsayi, da haɓaka ƙayyadaddun ƙayyadaddun kugu. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda ana iya daidaita nauyi gwargwadon iyawar mutum. Mutane za su so su haɗa Side Bends masu nauyi a cikin ayyukan motsa jiki na yau da kullun don inganta ma'aunin jikinsu gaba ɗaya, haɓaka aikin motsa jiki, da haɓaka ƙayatar jikinsu.
Yanayinta: tsammanin nuni a nuni Lanƙwasawa Side Lanƙwasa
- Tsaya baya madaidaiciya da kai sama, sannan tanƙwara kawai a kugu zuwa dama kamar yadda zai yiwu yayin kiyaye sauran jikin ku.
- Riƙe matsayin na ɗan lokaci, tabbatar da jin shimfiɗa a cikin madaidaitan hagu na hagu.
- A hankali komawa zuwa wurin farawa kuma maimaita motsi don adadin maimaitawar da kuke so.
- Bayan kammala saitin a gefen dama, canza dumbbell zuwa hannun hagu kuma maimaita aikin a gefen hagu.
Lajin Don yi Lanƙwasawa Side Lanƙwasa
- Motsi Mai Sarrafa: Yana da mahimmanci a yi motsa jiki tare da jinkirin motsi masu sarrafawa. Ka guji jarabar yin amfani da hanzari ko gaggawar motsa jiki. Wannan na iya haifar da ciwon tsoka kuma ba zai kai hari ga tsokar da aka yi niyya yadda ya kamata ba.
- Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Kuskure na yau da kullun shine yin amfani da nauyi mai nauyi, wanda zai haifar da mummunan tsari da rauni mai yuwuwa. Idan ka ga fom ɗinka yana zamewa, alama ce cewa nauyin na iya yin nauyi sosai.
- Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin motsa jiki. Wannan yana nufin karkata zuwa gefe gwargwadon yadda zai yiwu, to
Lanƙwasawa Side Lanƙwasa Tambayoyin Masu Nuna
Shi beginners za su iya Lanƙwasawa Side Lanƙwasa?
Ee, masu farawa za su iya yin motsa jiki na Side Bend Weighted. Wannan motsa jiki yana da sauƙi kuma yana taimakawa wajen ƙarfafa ainihin, musamman maƙarƙashiyar tsokoki a gefen ciki. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma baya da nauyi don kula da tsari mai kyau. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo lokacin fara sabon motsa jiki na yau da kullun.
Me ya sa ya wuce ga Lanƙwasawa Side Lanƙwasa?
- Cable Side Bend: Wannan sigar tana amfani da na'ura ta kebul, inda za ka riƙe riƙon kebul ɗin kuma ka lanƙwasa gangar jikinka zuwa gefe da juriya.
- Kettlebell Side Bend: Kamar lanƙwasa gefen dumbbell, kuna riƙe da kettlebell a hannu ɗaya kuma ku lanƙwasa a kugu, sannan ku koma tsaye.
- Resistance Band Side Bend: Wannan bambancin ya haɗa da tsayawa a kan maƙarƙashiyar juriya da kuma riƙe ɗayan ƙarshen, sannan lankwasawa zuwa gefe da juriyar ƙungiyar.
- Ƙarfafa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Wannan sigar tana buƙatar ƙwallon kwanciyar hankali. Kuna kwance gefe a kan ƙwallon ƙafa tare da ƙafafu ga bango don tallafi, riƙe nauyi a ƙirjin ku, da ɗaga jikinku na sama ta hanyar yin kwangilar tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Lanƙwasawa Side Lanƙwasa?
- Planks wani motsa jiki ne mai fa'ida wanda ke cika Ma'aunin Side Bends, yayin da suke aiki a kan gabaɗayan ainihin yankin, gami da tsokoki a sassan jikin jikin ku, haɓaka daidaito da matsayi.
- Bicycle Crunches kuma na iya ƙara fa'idodin Side Side Bends, yayin da suke aiwatar da ba kawai naku ba amma har da babba da ƙananan abs ɗin ku, don haka suna ba da cikakkiyar motsa jiki.
Karin kalmar raɓuwa ga Lanƙwasawa Side Lanƙwasa
- Motsa jiki mai nauyin Side Bend
- Ayyukan horar da kugu
- Aikin motsa jiki mai nauyi
- Lanƙwasawa gefe tare da nauyi
- Ƙarfafa horo ga kugu
- Ayyuka masu nauyi don kugu
- Aikin motsa jiki na gefen lanƙwasa
- Tsarin motsa jiki na yau da kullun don kugu
- Ɗaukar nauyi don kugu
- Lanƙwasawa Side mai nauyi don toning kugu