45 Degree Side Bend

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

Sakonni ga 45 Degree Side Bend

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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa Ƙarfin Ƙarfafawa da Ƙarfafa Ƙarfafawa, da farko yana yin niyya ga obliques da ƙananan tsokoki. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman inganta yanayin su, daidaito, da kwanciyar hankali gabaɗaya. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullum zai iya taimakawa wajen sassaka ƙuƙuka mai laushi, rage haɗarin ciwon baya, da inganta ingantaccen daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni 45 Degree Side Bend

• Mika hannunka zuwa gefenka a tsayin kafada, sannan sannu a hankali lankwasa jikinka zuwa gefen dama, kiyaye hannun hagunka ya kai sama a kusurwa 45-digiri.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a gefen hagu.
• Komawa a hankali zuwa ainihin matsayin tsaye, sannan maimaita motsi iri ɗaya a ɗayan gefen, lanƙwasa hagu kuma ku ɗaga sama da hannun dama.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, yana tabbatar da ku kula da kusurwar digiri 45 da matsayi mai kyau a ko'ina.

Lajin Don yi 45 Degree Side Bend

• Sarrafa motsin ku: Kada ku yi gaggawar motsa jiki ko amfani da kuzari don murza jikin ku. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma har ma yana tabbatar da cewa tsokoki suna aiki sosai, yana inganta fa'idodin motsa jiki.
• Shiga Mahimmancin ku: Lanƙwasawa na 45 Degree Side da farko yana hari da tsokoki na madaidaici, amma kuma yana ɗaukar duk ainihin ku. Tabbatar da ƙarfafa tsokoki na ciki yayin motsa jiki don ƙara kwanciyar hankali da haɓaka tasirin motsa jiki.
• Madaidaicin kusurwa: Kamar yadda sunan ya nuna, motsa jiki yana buƙatar ka lanƙwasa a kusurwa 45-digiri. Kuskuren gama gari shine lankwasawa yayi nisa ko bai isa ba. Amfani

45 Degree Side Bend Tambayoyin Masu Nuna

Shi beginners za su iya 45 Degree Side Bend?

Ee, masu farawa zasu iya yin motsa jiki na Side Bend 45 Degree. Wani motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa ga obliques da sauran tsokoki a cikin ainihin. Duk da haka, kamar kowane sabon motsa jiki, yana da mahimmanci don farawa tare da nauyin da ke da dadi da kuma mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Yana iya zama taimako ga masu farawa su fara wannan aikin a ƙarƙashin jagorancin mai horarwa ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga 45 Degree Side Bend?

• Lanƙwasa Digiri na 45 tare da Dumbbell: Wannan bambancin ya ƙunshi riƙe dumbbell a hannun gefen da kuke lanƙwasa zuwa, ƙara ƙarin juriya ga motsi.
• Lanƙwasa Digiri na 45 akan Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da kwance a gefe a kan ƙwallon kwanciyar hankali da yin lanƙwasa gefe, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Lanƙwasa Digiri na 45 tare da Resistance Band: Wannan bambancin ya haɗa da riƙe ƙungiyar juriya sama da hannaye biyu da lankwasawa zuwa gefe, wanda ke ƙara nau'in juriya daban-daban ga motsa jiki.
• Lanƙwasa Digiri na 45 tare da Kettlebell: Wannan bambancin ya ƙunshi riƙe da kettlebell a hannun gefen da kuke lanƙwasa zuwa, wanda zai iya taimakawa ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga 45 Degree Side Bend?

• Twists na Rasha wani kyakkyawan madaidaici ne ga 45 Degree Side Bend kamar yadda kuma suke kaiwa ga obliques da maƙasudin gaba ɗaya, amma suna gabatar da motsin juyawa wanda ke taimakawa haɓaka ƙarfin ƙarfin ku da kwanciyar hankali gaba ɗaya.
• Motsa jiki na Plank babban madaidaici ne ga 45 Degree Side Bend saboda ba wai kawai yana ƙarfafa ɓangarorin ba, har ma yana kai hari ga duk yankin ciki da ƙananan baya, don haka yana haɓaka ƙarfin gaske da kwanciyar hankali gabaɗaya.