Giciye Juyawa Zama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Giciye Juyawa Zama

Cross Twisting Sit-Up wani motsa jiki ne na ciki wanda ke ƙarfafawa da kuma sautin jigon, tare da mai da hankali na musamman akan maɗaukaki. Ya dace da daidaikun mutane a kowane matakin motsa jiki waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da ma'aunin jiki gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya inganta yanayin su, haɓaka wasan motsa jiki, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Giciye Juyawa Zama

• Sanya hannayenku a bayan kai, gwiwar hannu suna nunawa waje, tabbatar da cewa kada ku ja wuyan ku lokacin da kuke motsawa.
• Haɗa ainihin ku kuma ɗaga jikinku na sama zuwa gwiwoyinku, yayin da kuke karkatar da jikin ku a lokaci guda don haka gwiwar hannun dama ta motsa zuwa gwiwa ta hagu.
• Rage jikin ku zuwa wurin farawa a cikin hanyar sarrafawa.
• Maimaita tsarin, wannan lokacin yana karkatar da gangar jikin ku don haka gwiwar gwiwar hagunku ya motsa zuwa gwiwa ta dama, kuma ku ci gaba da canza bangarorin ga kowane wakili.

Lajin Don yi Giciye Juyawa Zama

• Motsi Mai Sarrafa: Lokacin da ka fara zama, karkatar da jikinka kuma ka yi ƙoƙarin taɓa gwiwar gwiwarka na dama zuwa gwiwa na hagu, sannan ka rage kanka baya. Maimaita motsi a gefe guda. Makullin shine yin motsi a hankali kuma tare da sarrafawa, maimakon yin gaggawa ta maimaitawa. Wannan yana taimakawa shigar da tsokoki daidai kuma yana rage haɗarin rauni.
• Numfashi: Numfashi yayin da kake ɗaga jikinka da murɗawa, da kuma numfashi lokacin da ka mayar da kanka a ƙasa. Numfashin da ya dace yana tabbatar da cewa tsokoki sun sami isassun iskar oxygen kuma zai iya taimaka maka kiyaye tsayayyen motsi a cikin motsa jiki.
• A guji Takura Wuya:

Giciye Juyawa Zama Tambayoyin Masu Nuna

Shi beginners za su iya Giciye Juyawa Zama?

Ee, mafari na iya yin aikin motsa jiki na Twisting Sit-Up. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ƙarfi da sassauci. Ya kamata masu farawa su fara da ƙaramin motsi na motsi kuma a hankali suna ƙaruwa yayin da ƙarfinsu da sassauci ya inganta. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a mai da hankali kan tsari don hana rauni. Idan an ji wani rashin jin daɗi, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Giciye Juyawa Zama?

• Rashanci Twists: Anan, kuna zaune a ƙasa tare da gwiwoyinku, ja abs ɗin ku zuwa kashin baya, kuma ku karkatar da jikin ku daga gefe zuwa gefe.
• Oblique V-ups: A cikin wannan bambancin, kuna kwance a gefenku tare da jikin ku a madaidaiciyar layi, sannan ku ɗaga ƙafafunku daga ƙasa yayin ɗaga jikin ku na sama, ƙirƙirar siffar V.
• Tsaye Tsaye-Jikin Jiki: Wannan darasi ya ƙunshi miƙe tsaye, ɗaga gwiwa ɗaya da kawo ta a jikinka don saduwa da kishiyar gwiwar hannu a cikin motsi.
• Plank tare da Knee zuwa gwiwar hannu: A cikin wannan sigar, zaku fara a cikin matsayi na katako sannan ku kawo gwiwa zuwa kishiyar gwiwar hannu, shigar da ainihin ku kuma kuna karkatar da jikinku kadan.

Me suna da abin da ya sanya ɗaukehawa ga Giciye Juyawa Zama?

• Bicycle Crunches: Kwatankwacin Cross Twisting Sit-Ups, Bicycle Crunches yana aiki duka biyun tsokoki na sama da na ƙasa, yayin da suke shiga cikin abubuwan da suka dace, don haka inganta ƙarfi da sassauƙa na gabaɗayan ainihin yankin.
• Plank tare da Hip Dips: Wannan motsa jiki ya cika Giciye Twisting Sit-Up ta hanyar mai da hankali kan tsokoki na wucin gadi, amma kuma ya haɗa da horar da kwanciyar hankali, wanda zai iya taimakawa wajen inganta tasirin motsin motsi a cikin Cross Twisting Sit-Up.