Kwance Kick Biyu

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

Sakonni ga Kwance Kick Biyu

Ƙafar Ƙafa Biyu Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙaƙƙarfan motsa jiki wanda da farko yana ƙarfafa baya, glutes, hamstrings, da kafadu, yana inganta kyakkyawan matsayi da sassauci. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, gami da waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Ana iya jawo mutane zuwa wannan darasi saboda ba wai kawai yana taimakawa wajen haɓaka daidaitawar jiki ba amma yana taimakawa wajen haɓaka daidaituwar jiki gaba ɗaya da daidaito.

Yanayinta: tsammanin nuni a nuni Kwance Kick Biyu

• Ka ɗaga kai da ƙirjinka kaɗan daga ƙasa, kiyaye wuyanka daidai da kashin bayanka, kuma duba gaba gaba.
• Shura duka dugadugan ku zuwa ga glutes ɗinku sau biyu zuwa uku a jere cikin sauri yayin da kuke ajiye cinyoyinku daga ƙasa.
• Bayan bugun, mika kafafu biyu a mike yayin da a lokaci guda ka daga kirjin ka sama da mika hannayenka baya tare da bangarorinka, dabino suna fuskantar kasa.
• Rage ƙirjin ku da kai baya zuwa wurin farawa yayin dawo da hannunku zuwa shimfiɗar kan ku kuma maimaita tsari don adadin maimaitawa.

Lajin Don yi Kwance Kick Biyu

• Motsin Sarrafa: Lokacin yin bugun ƙafar ƙafa biyu, tabbatar da cewa ana sarrafa motsin ku da gangan. Motsa jiki da sauri, masu tayar da hankali na iya haifar da rauni. Makullin shine ɗagawa da rage ƙafafunku ta amfani da glutes da hamstrings, ba ƙananan baya ba.
• Riƙe Ƙafafun Tare: Kuskure na yau da kullun shine barin ƙafafu su rabu yayin motsa jiki. Tsayawa kafafunku tare a duk lokacin motsa jiki zai taimaka wajen ƙaddamar da ƙungiyoyin tsoka daidai da kuma kula da daidaituwa.
• Daidaita Wuya: Ka guji murƙushe wuyanka ta hanyar ɗaga kai sama da yawa ko karkatar da shi gefe. Kallonka ya kamata ya zama ƙasa ga tabarma, kuma wuyanka ya kasance daidai da kashin baya.
• Gudanar da Numfashi: Numfashi mai kyau yana da mahimmanci ga kowane motsa jiki na Pilates

Kwance Kick Biyu Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kick Biyu?

Ee, masu farawa za su iya yin motsa jiki na Kwance Biyu Leg Kick, amma yakamata su fara sannu a hankali don guje wa rauni. Wannan motsa jiki yana da kyau don ƙarfafa baya da glutes. Koyaya, yana da mahimmanci a yi amfani da tsari da dabara don tabbatar da aminci. Idan wani sabo ne a wannan darasi, ƙila su so farawa da mafi sauƙi ko kuma su sami mai koyarwa ya kula da su har sai sun sami ratayewa.

Me ya sa ya wuce ga Kwance Kick Biyu?

• Harba Kafa Biyu Tare Da Hannun Hannu: A cikin wannan bambancin, kuna mika hannuwanku kai tsaye a gabanku duk lokacin da kuka shura kafafunku.
• Kwanciya Biyu Kafa Biyu tare da Resistance Band: Wannan bambancin ya haɗa da ƙungiyar juriya a kusa da idon sawu don ƙara wahala da ƙarfin motsa jiki.
• Kwanciya Biyu Kafa Biyu tare da Pilates Ball: A cikin wannan bambancin, kuna matsi ƙwallon Pilates tsakanin idon ku yayin yin kicks don shiga cinyoyin ku na ciki.
• Kwanciya Biyu Kafa Biyu Tare da Hip Lift: Wannan ya haɗa da ɗaga kwatangwalo daga ƙasa duk lokacin da kuka shura ƙafafu, ƙara ƙarin ƙalubale ga ainihin ku da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kick Biyu?

• Darasi "Superman" babban abu ne ga karami mai kafa biyu yayin da yake kawo cikas ga makaman konukan da ke haifar da lalacewa kuma yana taimaka wajan rage ciwon baya.
• Motsa jiki na "Bridge" yana cike da bugun ƙafar ƙafa biyu na kwance ta hanyar ƙarfafa asali da ƙananan tsokoki na jiki, kuma yana inganta motsin hanji da kwanciyar hankali, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da tasiri a cikin Ƙafar Ƙafa Biyu.