Lankwasa digiri 45

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Lankwasa digiri 45

Lanƙwasa digiri na 45 shine ingantaccen motsa jiki wanda ke kaiwa ga ma'auni, haɓaka ƙarfin asali da haɓaka sassauci. Yana da kyau ga masu sha'awar motsa jiki a kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke son sautin tsaka-tsaki mai ƙarfi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen haɓaka matsayi, rage ciwon baya, da haɓaka kwanciyar hankali da daidaituwa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lankwasa digiri 45

• Tsayar da kwatangwalo da kafafun ku, sannu a hankali lankwasa jikin ku zuwa gefen dama, kuna nufin kusurwar digiri 45, har sai kun ji shimfiɗa a gefen hagu na ciki.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa kuna numfashi kamar yadda aka saba.
• Komawa a hankali zuwa matsayin farawa, kiyaye iko kuma baya barin nauyi ya ja ku da sauri.
• Maimaita wannan tsari a gefen hagu, lanƙwasa jikinka zuwa hagu don jin shimfiɗa a gefen dama na ciki.

Lajin Don yi Lankwasa digiri 45

• Shiga Mahimmancin ku: Kuskuren gama gari shine rashin shigar da tsokoki na asali yayin motsa jiki. Don samun mafi kyawun lanƙwasawa na gefe, tabbatar da ƙarfafa tsokoki na ciki a duk lokacin motsi. Wannan ba wai kawai zai taimaka maka kula da daidaito da kwanciyar hankali ba amma kuma zai yi aiki da abs ɗin ku yadda ya kamata.
• Sarrafa Motsin ku: Guji saurin motsi, motsin motsi yayin yin lanƙwasa gefe. Maimakon haka, yi nufin jinkirin, motsi masu sarrafawa inda za ku ji tsokoki na ku suna aiki. Wannan zai taimaka don hana rauni da kuma tabbatar da cewa kuna yin niyya yadda ya kamata ga tsokoki masu dacewa.
• Kar a wuce gona da iri: Yana da mahimmanci kar a karkata da nisa zuwa gefe. Yawan wuce gona da iri na iya haifar da ciwon tsoka ko wasu

Lankwasa digiri 45 Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa digiri 45?

Ee, masu farawa zasu iya yin motsa jiki na 45 Side Bend. Wani motsa jiki ne mai sauƙi wanda zai iya taimakawa wajen inganta sassauci da ƙarfi a cikin mahimmanci da tsokoki na wucin gadi. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su kula da tsari mai kyau don guje wa rauni. Su kuma tabbatar da kar a wuce gona da iri. Idan an ji wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Lankwasa digiri 45?

• 45 Degree Side Bend with Resistance Band: A cikin wannan bambancin, ana amfani da bandungiyar juriya don ƙara tashin hankali yayin yin lanƙwasa gefe, haɓaka haɗin tsoka.
• Lankwasa Digiri na 45 tare da Dumbbell: Riƙe dumbbell a hannu ɗaya yayin yin lanƙwasa gefe na iya ƙara ƙarfin motsa jiki.
• Lankwasa Digiri na 45 akan Ƙwallon Ƙarfafawa: Yin lanƙwasa gefe akan ƙwallon kwanciyar hankali na iya taimakawa haɓaka daidaito da ƙarfin asali.
• 45 Degree Side Bend on Yoga Mat: Ana yin wannan bambancin akan tabarma na yoga, yana mai da hankali kan jinkirin, motsi mai sarrafawa da zurfin numfashi don haɓaka sassauci da shakatawa.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa digiri 45?

• "Russian Twists" wani motsa jiki ne wanda ke da kyau tare da 45 Side Side Bend, yayin da suke aiki duka biyu na obliques da na dubura abdominis, suna inganta ƙarfin jujjuyawa da inganta daidaitaccen tsaka-tsaki.
• A ƙarshe, "Plank" yana da kyakkyawan motsa jiki na haɗin gwiwa saboda, yayin da digiri na 45 na Side Bend yana mai da hankali kan obliques, Plank cikakken aikin motsa jiki ne wanda ke ƙarfafa dukan yankin ciki, ciki har da ƙananan baya, yana haɓaka fa'idodin Side Bend. .