Ƙungiya ta zaunar murɗi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Ƙungiya ta zaunar murɗi

Band Seated Twist wani nau'in motsa jiki ne wanda aka ƙera don ƙarfafa ainihin ku, musamman yana niyya ga maƙasudin ku da tsokoki na ciki. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita juriya cikin sauƙi. Mutane za su so yin wannan motsa jiki don inganta ainihin kwanciyar hankali, inganta yanayin su, da kuma ƙara ƙarfin juyawa, wanda ke da amfani ga wasanni daban-daban da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta zaunar murɗi

• Riƙe ƙarshen band ɗin tare da hannaye biyu kuma karkata baya kaɗan, kiyaye bayanka madaidaiciya da shigar da abs.
• Juya jikinka zuwa dama, ja band din zuwa hips na dama yayin da kake ajiye kafafun ka a tsaye kuma abs ɗinka.
• Dakata na ɗan lokaci sannan komawa zuwa wurin tsakiya.
• Maimaita jujjuyawar a gefen hagu, ja band ɗin zuwa hip ɗinku na hagu, don kammala cikakken maimaita aikin.

Lajin Don yi Ƙungiya ta zaunar murɗi

• Matsayin Ƙungiya Mai Kyau: Rike band ɗin juriya da hannaye biyu kuma tabbatar yana da ko da tashin hankali. Ya kamata a riƙe band ɗin a matakin ƙirji kuma a mika hannuwanku a gabanku. Ka guji riƙe band ɗin ƙasa da ƙasa ko tsayi sosai saboda zai iya haifar da damuwa a kafadu ko wuyanka.
• Motsi Mai Sarrafa: Lokacin da kuke murɗawa, yi haka ta hanyar sarrafawa, tabbatar da cewa motsinku ya samo asali daga ainihin ku. Ka guji jujjuyawa ko jujjuyawa cikin sauri saboda waɗannan na iya haifar da rauni na tsoka ko rauni. Madadin haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa don shigar da tsokoki na asali yadda ya kamata.
• Ka Tsaya Ƙarƙashin Jikin Jiki: Ya kamata kasan jikinka ya kasance karko a duk lokacin motsa jiki. Kuskuren gama gari shine motsi

Ƙungiya ta zaunar murɗi Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta zaunar murɗi?

Ee, masu farawa za su iya yin motsa jiki na zama Band. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Juyawa wurin zama babban motsa jiki ne ga ainihin, musamman maƙasudin maƙasudi. Hakanan yana da fa'ida don haɓaka sassauci da juyawa a cikin kashin baya. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfi yayin da ƙarfinsu da juriyarsu ke inganta.

Me ya sa ya wuce ga Ƙungiya ta zaunar murɗi?

• Band Seated Oblique Twist: Wannan bambancin ya ƙunshi zama a kan ƙwallon kwanciyar hankali tare da bandeji a gabanka, da karkatar da jikinka zuwa gefe yayin da kake ja band din.
• Band Seed High-Yace-Kadan Twe: A cikin wannan bambance-bambancen, kuna ango da bandandaya a saman ku, zauna, ku kuma jawo bandanku a jikinku, saka hannu da aikina.
• Band Seated Row and Twist: Wannan bambancin yana haɗa jeri zaune tare da juzu'i. Kuna zaune tare da miƙe kafafunku, band ɗin ya madauki kewaye da ƙafafunku, kuma yayin da kuke jan band ɗin zuwa gare ku, kuna karkatar da jikin ku.
• Band Seated Twist with Leg Left: A cikin wannan bambancin, yayin da kuke karkatar da gangar jikin ku da band ɗin, kuna kuma ɗaga ƙafa ɗaya daga ƙasa, kuna yin aikinku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta zaunar murɗi?

• Bicycle Crunch wani motsa jiki ne mai dacewa kamar yadda ba wai kawai yana aiki da tsokoki ba amma kuma yana gabatar da wani abu mai ƙarfi wanda zai iya ƙara ƙarfi da rikitarwa na motsa jiki, yana samar da ma'auni mai kyau tare da yanayin yanayin Band Seated Twist.
• Aikin motsa jiki na Plank ya dace da Band Seated Twist saboda yayin da Matsakaicin Maɗaukaki ya mayar da hankali kan ƙarfin jujjuyawar juyi, Plank yana taimakawa wajen gina ƙarfin isometric a cikin tsokoki guda ɗaya, yana haifar da motsa jiki mai kyau.