Lankwasa gwiwa Kwance Karya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Tensor Fasciae Latae

Sakonni ga Lankwasa gwiwa Kwance Karya

A karkashin gwiwar gwiwa kwance karkatar da kai mai sauki amma mai tasiri ne da aka tsara don shimfiɗa da kuma karfafa sassauƙa da rage zafin da baya. Yana da dacewa da motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa da waɗanda ke murmurewa daga raunuka. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun don haɓaka ainihin kwanciyar hankali, haɓaka matsayi, da haɓaka hutun jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lankwasa gwiwa Kwance Karya

• Kunna gwiwoyinku kuma ku sanya ƙafafunku a kwance a ƙasa, ku ajiye hannayenku zuwa ɓangarorinku, tafukan suna fuskantar ƙasa.
• Tsayawa kafadu da hannaye a ƙasa, a hankali mirgina duka gwiwoyi biyu a gefe ɗaya.
• Riƙe wannan matsayi na ƴan daƙiƙa don jin shimfiɗa a cikin ƙananan baya da hips ɗin ku.
• A hankali ku dawo da gwiwoyinku zuwa tsakiya sannan ku maimaita jujjuyawar a gefe guda.

Lajin Don yi Lankwasa gwiwa Kwance Karya

• Motsi Mai Sarrafa: Sannu a hankali rage gwiwoyi zuwa gefe ɗaya, ajiye kafadu a ƙasa. Yakamata a sarrafa motsi kuma a santsi, ba kwatsam ko gyaɗa ba. Ya kamata ku ji mikewa a cikin ƙananan baya da kwatangwalo. Ka guji kuskuren gaggawa ta wannan motsi, saboda yana iya haifar da ciwon tsoka.
• Numfashi: Numfashi yayin da kuke runtse gwiwoyinku zuwa gefe kuma ku shaƙa yayin da kuke komawa wurin farawa. Numfashin da ya dace yana taimakawa wajen shiga zuciyar ku kuma yana sa aikin ya fi tasiri.
• Range of Motion: Kada ku tilasta gwiwoyinku har zuwa ƙasa idan sassaucinku bai yi ba.

Lankwasa gwiwa Kwance Karya Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa gwiwa Kwance Karya?

Ee, masu farawa zasu iya yin motsa jiki na Bent Knee Lying Twist. Yana da sauƙi mai sauƙi wanda sau da yawa ana ba da shawarar ga mutanen da suka saba yin motsa jiki saboda yana taimakawa wajen inganta sassauci da motsi a cikin kashin baya ba tare da buƙatar ƙarfin karfi ko daidaituwa ba. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Har ila yau, yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko ma'aikatan kiwon lafiya kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Lankwasa gwiwa Kwance Karya?

• Juyawar Spinal Twist wani nau'i ne inda kake tsaye tsaye, lanƙwasa gwiwa ɗaya kuma ka karkatar da jikinka na sama zuwa gwiwar da aka lanƙwasa.
• Karkatar kashin baya wani bambanci ne wanda ya ƙunshi kwanciya a bayanka, lanƙwasa gwiwoyi biyu zuwa gefe ɗaya, da jujjuya kan ku zuwa gefe.
• Lunge Twist wani nau'i ne mai ƙarfi inda za ku shiga cikin huhu, lanƙwasa gwiwa ta baya kuma ku karkatar da jikin ku zuwa ƙafar gaba.
• Side-Lying Quad Stretch Twist shine mafi girman ci gaba wanda ya haɗa da kwanciya a gefe ɗaya, lanƙwasa saman gwiwa, da yin amfani da hannun kishiyar don ja ƙafar zuwa gindi, yayin da ɗayan hannun ke mika waje, yana haifar da karkatarwa a cikin kashin baya.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa gwiwa Kwance Karya?

• Aikin Tsuntsaye-Dog yana haɓaka Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafa Ƙarfafawa na Ƙarfafawa, wanda zai iya inganta kwanciyar hankali a lokacin motsi na Bent Knee Lying Twist.
• Mayakan sweinina na Supin na iya zama babban ƙari ga gwiwar gwiwa a gwiwar karkatar da kai, yana taimakawa wajen kara yawan backger da kuma inganta fa'idodin gwiwa na kwarfanen gwiwa kwance.