Gwiwa na gefe

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Gwiwa na gefe

Bakin ya durƙusa shine Pilaucin Pilais mai tsauri wanda ke nisantar da Core, Cikakke, da tsokoki na hipoli, canji a cikin ingantacciyar ƙarfi, daidaituwa, da sassauƙa. Ya dace da daidaikun mutane a tsaka-tsaki ko ci gaba matakan dacewa waɗanda ke neman haɓaka sarrafa jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka matsayi, sautin ƙananan tsokoki na jiki, da haɓaka fahimtar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Gwiwa na gefe

• Mika ƙafar hagu ta yadda ta kasance daidai da ƙasa yayin da kake ajiye gwiwa ta dama a ƙarƙashinka don tallafi.
• Haɗa ainihin ku kuma a hankali ɗaga ƙafar hagunku zuwa rufin sama gwargwadon yadda kuke iyawa ba tare da damuwa ba.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye jikinka a daidaita kuma kafa da hannunka madaidaiciya.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa kuma maimaita motsi don adadin maimaitawar da kuke so kafin ku canza zuwa wancan gefe.

Lajin Don yi Gwiwa na gefe

• Shiga Mahimmancin ku: Kuskuren gama gari ɗaya da mutane ke yi shine rashin shigar da jigon su a duk lokacin motsa jiki. Ci gaba da ja abs ɗin ku don ku motsa jikin ku azaman raka'a ɗaya. Wannan kuma zai taimaka tare da daidaituwa.
• Motsi Mai Sarrafa: Lokacin yin bugun gefe, tabbatar da amfani da motsin sarrafawa. Guji bugun bugun ko amfani da kuzari don karkatar da ƙafar ku. Maimakon haka, mayar da hankali kan tsokoki da kuke aiki - glutes, hips, da obliques.
• Daidaita Daidaitawa: Kula da daidaitaccen daidaitawa ta hanyar tabbatar da kafa ƙafar ƙafar ku ta dace da jikin ku kai tsaye kuma ba za ku ci gaba ko gaba ba.

Gwiwa na gefe Tambayoyin Masu Nuna

Shi beginners za su iya Gwiwa na gefe?

Ee, masu farawa zasu iya yin motsa jiki na Side Kick Kneeling. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Hakanan yana da kyau a sami ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Kamar kowane sabon motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi mai sana'a.

Me ya sa ya wuce ga Gwiwa na gefe?

• A gefen gaba ya harba ka: Wannan sigar ta hada da wani juriya banbanci a kusa da gwiwoyinka don kara yawan aikin.
• 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 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 Ƙaƙwalwar Hannu: A cikin wannan bambance-bambancen, kuna mika hannun kishiyar yayin da kuke fitarwa, inganta daidaito da daidaitawa.
• Bakin yana durƙewa tare da nauyi: Wannan bambance-bambancen ya haɗa da riƙe Dumbbell a hannun harbi don ƙara ƙarin ƙalubalanci a cikin zuciyar ku da tsokoki.
• Gwiwar 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 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 Ƙaƙwalwa: Wannan sigar ta ƙunshi juzu’in juzu’i zuwa gefen shura, haɓaka haɗin gwiwar tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Gwiwa na gefe?

• "Pilates almakashi" wani darasi ne wanda ya hadu da ficewa ya yi gwangwani saboda yana da mahimman kungiyoyin tsoka iri iri, yayin da suke inganta daidaituwa da daidaituwa.
• Motsa jiki na "Bird Dog" yana da matukar dacewa ga Side Kick Kneeling saboda yana samar da irin wannan kalubalen ma'auni yayin ƙarfafa mahimmanci, glutes, da ƙananan baya, waɗanda suke da mahimmanci don yin aikin Side Kick Kneeling yadda ya kamata.