Side Bear Rarrafe
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Side Bear Rarrafe
Gefen Bear Crawl wani motsa jiki ne mai cikakken jiki wanda ke kaiwa hannu, kafadu, cibiya, da ƙafafu, ƙarfafawa da haɓaka kwanciyar hankali da daidaitawa. Ya dace sosai ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa da kowane mutum. Mutane za su so yin wannan motsa jiki saboda yana haɓaka aikin motsa jiki, yana taimakawa rigakafin rauni, da haɓaka wasan motsa jiki.
Yanayinta: tsammanin nuni a nuni Side Bear Rarrafe
- Matsa nauyin ku zuwa hannun dama da ƙafar dama, sannan ku ɗaga hannun hagu da ƙafar hagu daga ƙasa.
- Matsar da hannun hagu da ƙafar hagu zuwa gefen hagu lokaci guda, sa'an nan kuma bi da hannun dama da ƙafar dama zuwa hagu, rike babban matsayi.
- Maimaita wannan motsi don ƴan matakai zuwa hagu, sannan canza kwatance kuma maimaita motsi zuwa dama.
- Tsaya madaidaicin tushe kuma kiyaye matakin kwatangwalo a duk lokacin motsa jiki don tabbatar da tsari mai kyau da haɓaka tasirin motsa jiki.
Lajin Don yi Side Bear Rarrafe
- Sarrafa Motsi: Maimakon yin gaggawar motsi, yi ƙoƙarin kiyaye su da gangan. Wannan ba wai kawai yana hana rauni ba amma har ma yana tabbatar da cewa duk tsokoki da aka yi niyya suna aiki da kyau. Kuskure na gama gari shine motsawa da sauri, wanda zai iya haifar da sifa mara kyau da raguwar sakamako.
- Shiga Mahimmancin ku: Gefen Bear Crawl babban motsa jiki ne na jiki, amma musamman yana hari ga ainihin. Tabbatar cewa kuna shiga tsokoki na ciki a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin ciki ya yi rauni ko kuma ba zai shiga cikin ainihin ba, wanda zai haifar da ciwon baya da ƙarancin motsa jiki.
- A tsaye
Side Bear Rarrafe Tambayoyin Masu Nuna
Shi beginners za su iya Side Bear Rarrafe?
Ee, masu farawa za su iya yin motsa jiki na Gefen Bear Crawl. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau. Wannan motsa jiki yana buƙatar wani matakin ƙarfi da haɗin kai, don haka yana iya zama ƙalubale da farko. Kamar kowane sabon motsa jiki, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa kuna yin shi daidai da aminci.
Me ya sa ya wuce ga Side Bear Rarrafe?
- Gefen Bear Crawl tare da ɗaga ƙafa: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin da kuke rarrafe ta gefe, ƙara ƙalubalen zuwa daidaito da kwanciyar hankali.
- Gefen Bear Crawl tare da turawa: Anan, kuna ƙara turawa kowane ƴan matakai, haɓaka ƙarfin jiki na sama da juriya.
- Babban Side Bear Crawl: Wannan bambancin ya haɗa da ɗaga hips ɗin ku sama da yadda ake rarrafe gefen beyar gargajiya, wanda zai iya ƙara ƙarfi da mai da hankali kan kafadu da ainihin.
- Gefen Bear Crawl tare da Resistance Band: Ta ƙara juriya a kusa da wuyan hannu ko idon sawu, za ku iya ƙara wahala kuma ku shigar da tsokoki yadda ya kamata.
Me suna da abin da ya sanya ɗaukehawa ga Side Bear Rarrafe?
- Push-ups wani motsa jiki ne mai tasiri wanda ke cike da Side Bear Crawl saboda suna kai hari ga tsokoki na sama (kirji, kafadu, da triceps) waɗanda ake amfani da su sosai yayin rarrafe.
- Squats kuma na iya haɗawa da Gefen Bear Crawl yayin da suke taimakawa wajen haɓaka ƙarfin jiki, musamman a cikin quads da glutes, waɗanda ke da maɓalli don tallafawa nauyin jikin ku yayin rarrafe da kiyaye tsayayyen taki.
Karin kalmar raɓuwa ga Side Bear Rarrafe
- Motsa Jiki na Side Bear
- Jiki Plyometric Workout
- Motsa Jiki na Side Bear Crawl
- Ayyukan Horon Plyometric
- Cikakken Motsa Jiki na Plyometric
- Bear Crawl Workout na yau da kullun
- Gefen Bear Rarrafe don Ƙarfin Core
- Dabarun Koyar da Nauyin Jiki
- Nagartaccen darussan Plyometric
- Tsananin Aiki Na Nauyin Jiki