Kwanciya Gefe Zuwa Knee

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Kwanciya Gefe Zuwa Knee

Motsa Jiki na Kwance zuwa Gefen Knee ƙaramin tasiri ne, motsi mai ƙarfi mai ƙarfi wanda da farko ke kai hari ga tsokoki na ciki da madaidaici. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ƙarfin daidaitacce. Mutane za su so yin wannan motsa jiki don inganta ƙarfin asali, haɓaka daidaito da kwanciyar hankali, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Kwanciya Gefe Zuwa Knee

• Lanƙwasa gwiwoyinku kuma ku sa ƙafafunku shimfiɗa a ƙasa.
• Sannu a hankali runtse duka gwiwoyi zuwa gefe ɗaya, ƙoƙarin kiyaye jikinka na sama ya tsaya kuma kafadu a ƙasa.
• Dakata na ɗan lokaci lokacin da gwiwoyinku suka isa gefe, sannan a hankali mayar da su zuwa tsakiya.
• Maimaita motsin, rage gwiwoyinku zuwa gefe na gaba a wannan lokacin, kuma ku ci gaba da canza bangarori na tsawon lokacin motsa jiki.

Lajin Don yi Kwanciya Gefe Zuwa Knee

• Madaidaicin Matsayi: Fara da kwantawa a bayanka tare da mika hannunka zuwa bangarorin. Ɗaga ƙafafunku kuma ku durƙusa gwiwoyi a kusurwar digiri 90. Wannan shine wurin farawanku. Tabbatar cewa bayanku ya kwanta a kasa a duk lokacin motsa jiki don guje wa takurawa baya.
• Motsi Mai Sarrafa: Sannu a hankali runtse ƙafafu biyu zuwa gefe ɗaya, haɗa gwiwoyinku tare da tabbatar da saman jikin ku da hannayenku sun kasance cikin hulɗa da ƙasa. Ka guji barin ƙafafunka su taɓa ƙasa don kula da tashin hankali a cikin abs. Sa'an nan, ta yin amfani da tsokoki na ciki, ɗaga ƙafafunku zuwa wurin farawa kuma maimaita a daya gefen. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai sauri da ƙwanƙwasa ba.
• Fasahar Numfashi: Ka tuna numfashi yayin motsa jiki. Fitar numfashi yayin da kuke runtse kafafu zuwa ga

Kwanciya Gefe Zuwa Knee Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Gefe Zuwa Knee?

Ee, tabbas masu farawa za su iya yin motsa jiki na Kwance zuwa Gefen Knee. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke taimakawa wajen ƙarfafa ainihin ku, musamman maƙasudin tsokoki na wucin gadi. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don fara sannu a hankali kuma tabbatar da cewa kuna amfani da tsari daidai don hana rauni. Idan kuna da wasu yanayin kiwon lafiya ko damuwa, yana da kyau ku tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki kafin fara sabon tsarin motsa jiki.

Me ya sa ya wuce ga Kwanciya Gefe Zuwa Knee?

• Keke Side na Kwance: Wannan bambancin yana kwance a gefenku kuma kuna yin motsi tare da saman ƙafar ku, kamar kuna yin keke.
• Ƙunƙarar 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 Ƙarya: A cikin wannan bambancin, za ku kwanta a gefenku kuma ku kawo saman gwiwa zuwa kirjin ku, sa'an nan kuma mika shi zuwa wurin farawa.
• Kick Side Kick: Wannan bambancin ya haɗa da kwanciya a gefenku, ɗaga ƙafar saman ku sannan kuma kuyi ta gaba da baya.
• Scissor Side na Kwance: Wannan bambancin yana buƙatar ka kwanta a gefenka, ka ɗaga kafafu biyu daga ƙasa, sannan ka motsa su cikin motsi mai kama da almakashi.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Gefe Zuwa Knee?

• Gaggawa na keke: Wadannan aikin suna aiki a kan oblightes kuma ƙananan ga Abs, mai kama da ingantaccen motsa jiki da inganta tasirin motsin gwiwa.
• Rashan Twists: Wannan motsa jiki kuma yana kaiwa ga obliques, kamar Side Side zuwa Side Knee motsa jiki, amma yana ƙara motsi na jiki na sama wanda zai iya ƙara ƙarfin motsa jiki, yana samar da mafi kalubale na yau da kullum ga tsokoki na asali.