Lankwasawa na gefe Kwance

• Sakonnin ƙafa: AyyaAna karin ayyaAna., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Lankwasawa na gefe Kwance

Lanƙwasa Lanƙwasa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwal ce mai sauƙi ce mai sauƙi kuma mai tasiri wanda ta fi mayar da hankali ga ma'auni kuma yana taimakawa inganta ƙarfin gaske da sassauƙa. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa masu tasowa, saboda daidaitawa da ƙarancin tasiri. Mutane na iya so su haɗa Lateral Bend Liing Down a cikin aikin motsa jiki na yau da kullum don haɓaka ainihin kwanciyar hankali, inganta matsayi, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Lankwasawa na gefe Kwance

• Yada hannuwanku zuwa sassan don su yi layi tare da kafadu, dabino suna fuskantar ƙasa.
• Lanƙwasa gwiwoyi kuma ka dasa ƙafafu a ƙasa a ƙasa, nisa-kwatanci dabam.
• Sannu a hankali bari gwiwoyi biyu su faɗi gefe ɗaya, ajiye kafadu da hannayenku a kwance a ƙasa don ƙirƙirar shimfiɗa a gefenku.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan a hankali mayar da gwiwoyinku zuwa tsakiya kuma maimaita motsi a gefe guda.

Lajin Don yi Lankwasawa na gefe Kwance

• Motsi Mai Sarrafa: Lokacin yin lanƙwasawa na gefe, tabbatar da cewa motsi yana jinkiri da sarrafawa. Guji motsi ko motsi mai sauri wanda zai iya haifar da ciwon tsoka. Ya kamata a mayar da hankali kan yin amfani da tsokoki don ɗaga jikinka na sama, ba akan ɗaga jikinka ba kamar yadda zai yiwu.
• Haɗa Ƙwararrun Ƙwararru: Yana da mahimmanci don haɗa tsokoki na tsakiya yayin motsa jiki. Kada ka ɗaga jikinka kawai; mayar da hankali kan yin kwangilar ku. Wannan ba kawai zai sa motsa jiki ya fi tasiri ba amma kuma zai hana yiwuwar ciwon baya.
• Guji Ƙarfafawa: Kuskure na yau da kullun shine a wuce gona da iri ko karkatar da kashin baya yayin motsa jiki. Tabbatar cewa motsinku yana da matsakaici kuma a cikin a

Lankwasawa na gefe Kwance Tambayoyin Masu Nuna

Shi beginners za su iya Lankwasawa na gefe Kwance?

Ee, masu farawa zasu iya yin motsa jiki na Lateral Bend Liing Down. Yana da motsa jiki mai sauƙi da tasiri wanda zai iya taimakawa wajen inganta sassauci da ƙarfafa ainihin. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci a yi shi da kyau don kauce wa rauni. Yana iya zama taimako ga masu farawa suyi hakan ƙarƙashin kulawar mai horarwa ko gogaggen mutum har sai sun saba da daidai tsari.

Me ya sa ya wuce ga Lankwasawa na gefe Kwance?

• Lanƙwasa Lantarki Kwance Tare da Ƙafar Ƙafa: A cikin wannan bambancin, kuna ɗaga saman ƙafar yayin da kuke lanƙwasa zuwa gefe, ƙara ƙalubalen zuwa ma'auni da ƙarfin ƙarfin ku.
• Lanƙwasa Lantarki Kwance Da Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon 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 Ƙarfafawa.
• Lanƙwasa Lantarki Kwance Tare da Ƙungiyoyin Juriya: Haɗa makaɗaɗɗen juriya a cikin lanƙwasawa na gefe na iya ƙara ƙarfin motsa jiki, yana mai da shi mafi ƙalubale.
• Lanƙwasa Lantarki Kwance Tare da Juya: Ƙara juzu'i zuwa motsa jiki, inda kuke juya jikin ku zuwa ƙasa yayin lanƙwasa, na iya taimakawa wajen yin aiki da ƙaƙƙarfan aiki.

Me suna da abin da ya sanya ɗaukehawa ga Lankwasawa na gefe Kwance?

• Motsa jiki na Bird Dog yana cika Lanƙwasa Lanƙwasa Kwance don yana ƙarfafa cibiya da ƙananan tsokoki, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin lanƙwasa ta gefe.
• Cobra Pose yana da matukar dacewa ga Lanƙwasa Lantarki yana kwance yayin da yake shimfiɗawa da ƙarfafa tsokoki a baya, wanda zai iya taimakawa wajen ƙara yawan motsi da tasiri na lankwasa ta gefe.