Dakatar Dakatarwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Medius, Tensor Fasciae Latae

Sakonni ga Dakatar Dakatarwa

Dakatarwar Twist wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙwaƙƙwaran tsokoki, musamman mabuƙata, haɓaka ƙarfin gabaɗaya, kwanciyar hankali, da sassauci. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da ƙarfin jujjuyawa. Mutane da yawa za su iya zaɓar wannan motsa jiki don ikonsa na haɗa ƙungiyoyin tsoka da yawa, haɓaka mafi kyawun matsayi, da ƙara ƙalubale mai ƙalubale ga aikin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Dakatar Dakatarwa

• Ɗauki riƙon madaurin dakatarwa da hannaye biyu, ajiye ƙafafu da faɗin kafaɗa.
• Juya baya har sai jikinka ya kasance a ɗan kwana kaɗan, hannaye cikakke a gabanka, dabino suna fuskantar juna.
• Haɗa ainihin ku kuma juya jikinku na sama zuwa gefe ɗaya, ja da hannu zuwa wancan gefen yayin da kuke ajiye kwatangwalo da tsayawa.
• Komawa a hankali zuwa tsakiyar kuma maimaita a wancan gefen, yin maimaita daidai ga bangarorin biyu.

Lajin Don yi Dakatar Dakatarwa

• Madaidaicin Matsayi: Tsaya tare da faɗin ƙafafu a baya kuma riƙe hannaye a gabanku tare da mika hannuwanku. Ya kamata jikin ku ya kasance a madaidaiciyar layi daga kan ku zuwa dugadugan ku. Ka guji karkatar da gwiwoyi ko rungumar kafadu, saboda hakan na iya haifar da rauni.
• Motsi Mai Sarrafa: Maɓallin Dakatarwar Twist shine jinkirin motsi mai sarrafawa. Da sauri karkatar da jikinka na iya sanya damuwa mara amfani akan kashin baya kuma zai iya haifar da rauni. Maimakon haka, mayar da hankali kan kiyaye ainihin ku kuma a hankali karkatar da jikin ku daga gefe zuwa gefe.
• Kiyaye Ma'auni: Kuskure na gama gari shine dogaro da yawa akan hannunka don ja da ku cikin motsa jiki. Madadin haka, haɗa ainihin ku kuma amfani da shi don kiyaye daidaito da sarrafawa

Dakatar Dakatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Dakatarwa?

Ee, masu farawa zasu iya yin motsa jiki na Suspension Twist, amma yana da mahimmanci a lura cewa wannan darasi yana buƙatar wani matakin ƙarfin gaske da daidaito. Ya kamata masu farawa su fara da sauƙi mai sauƙi ko gyare-gyare na motsa jiki, kuma a hankali suna ƙara ƙarfin yayin da ƙarfin su da daidaituwa suka inganta. Ana ba da shawarar koyaushe don yin kowane sabon motsa jiki a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun don tabbatar da tsari daidai da hana rauni.

Me ya sa ya wuce ga Dakatar Dakatarwa?

• The Suspension Twist tare da Squat yana haɗa ƙananan motsi na jiki, inda za ku karkace sannan ku ragu zuwa squat, shigar da glutes da cinyoyin ku.
• Ƙwaƙwalwar Dakatar Dakatar da Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙƙarfan Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) An sanya ƙafafunku a kan wani wuri mai tsayi kamar mataki ko benci, yana ƙara ƙarfin motsa jiki.
• The Suspension Twist with a Push-Up yana ƙara motsa jiki na sama zuwa jujjuyawar, yana mai da shi cikakken motsa jiki.
• Ƙwaƙwalwar Dakatarwar Sau Biyu ta ƙunshi amfani da masu horar da dakatarwa guda biyu lokaci ɗaya, ɗaya ga kowane hannu, wanda ke buƙatar babban haɗin kai kuma yana haɗa ƙungiyoyin tsoka daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar Dakatarwa?

• Karkatar da Rashanci: Kamar dai murgudawar dakatarwa, karkatarwar Rasha tana kai hari ga jijiyoyi da tsokoki na ciki. Motsin jujjuyawar a cikin duka darasi biyu yana taimakawa inganta ƙarfin jujjuya ku da sassauci.
• Masu hawan dutse: Waɗannan suna ba da cikakken motsa jiki na jiki, tare da fifiko na musamman akan ainihin, kamar Suspension Twist. Halin ƙwaƙƙwaran Dutsen Dutsen kuma yana haɓaka dacewa da lafiyar zuciya, wanda zai iya taimakawa haɓaka juriya gabaɗaya da aiki a cikin Twist Dakatar.