Lankwasa Over Twist

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

Sakonni ga Lankwasa Over Twist

Bent Over Twist wani motsa jiki ne mai ɗorewa wanda ke kai hari ga ainihin, ƙananan baya, da obliques, yana taimakawa wajen inganta sassauci da ƙarfi a waɗannan wurare. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin kwanciyar su da lafiyar kashin baya. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta matsayi, ƙara ƙarfin jujjuya don wasanni, da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Lankwasa Over Twist

• Mayar da gaba daga kwatangwalo har sai jikinka ya kusa yin layi daya da kasa, kuma bari hannayenka su rataye kai tsaye daga kafadu.
• Riƙe dumbbell a kowane hannu tare da dabino suna fuskantar juna.
• Tsayar da bayanka da kwanciyar hankali, karkatar da gangar jikinka zuwa dama kuma ka ɗaga dumbbell a hannun dama zuwa rufi.
• A hankali saukar da dumbbell baya sannan kuma maimaita motsi a gefen hagu. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Lankwasa Over Twist

• Motsi Mai Sarrafa: Lanƙwasa a kan karkace yakamata a yi shi cikin tsari da hankali. Ka guji yin gaggawar motsi ko yin amfani da kuzari don karkatar da nauyi, saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa.
• Yi amfani da Nauyin Da Ya dace: Fara da nauyi mai sauƙi har sai kun ƙware dabarar. Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da rauni.
• Shiga Mahimmancin ku: Ci gaba da maƙarƙashiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kare bayanku ba, har ma yana tabbatar da cewa kuna aiki yadda yakamata.
• Ka Tsaya Wuyanka: Ka guji kallon sama ko ƙasa yayin da kake aikin motsa jiki. Ya kamata wuyanka ya kasance a layi tare da kashin baya don kauce wa damuwa. Ka tuna,

Lankwasa Over Twist Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasa Over Twist?

Ee, masu farawa zasu iya yin motsa jiki na Bent Over Twist. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko ma babu ma'auni ko kaɗan har sai kun sami daidai. Wannan darasi yana buƙatar babban adadin ƙarfin gaske da daidaito, don haka yana iya zama ƙalubale ga wasu masu farawa. Koyaushe ku tuna kiyaye bayanku madaidaiciya kuma kada kuyi nisa sosai don guje wa rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko mai horarwa idan kun kasance sababbi don motsa jiki.

Me ya sa ya wuce ga Lankwasa Over Twist?

• Karkatar da Rashanci: Wannan sanannen bambancin ne inda kake zama a ƙasa tare da durƙusa gwiwoyi, karkata baya kaɗan, kuma karkatar da jikinka daga gefe zuwa gefe, yawanci yayin riƙe nauyi.
• Jujjuya Tsaye: A cikin wannan bambancin, kuna tsayawa tare da faɗin ƙafafu daban-daban, riƙe nauyi da hannaye biyu, kuma ku karkatar da jikin ku daga gefe zuwa gefe.
• Ƙwallon Ƙwallon Ƙwararrun Magunguna: Wannan yana kama da jujjuyawar tsaye, amma kuna amfani da ƙwallon magani don ƙarin juriya.
• Cable Twist: Wannan bambancin ya ƙunshi yin amfani da na'ura na USB. Kuna tsayawa tare da gefen ku zuwa injin, kama hannun da hannaye biyu, kuma ku karkatar da jikin ku daga injin.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasa Over Twist?

• Masu murdawa na Rasha suna da matukar dacewa ga Bent Over Twists saboda suna mai da hankali kan tsokoki da suka lalace kuma suna haɓaka ƙarfin jujjuyawar, suna taimakawa haɓaka tasirin jujjuyawar motsi a cikin lanƙwasa.
• Planks na iya ƙara Bent Over Twists yayin da suke ƙarfafa tsokoki na asali, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi na karkatarwa, kuma zasu iya taimakawa wajen hana yiwuwar rauni ko rauni.