Lanƙwasawa gefen band

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

Sakonni ga Lanƙwasawa gefen band

Ƙungiyar Band Side Bend wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na wucin gadi, haɓaka ainihin kwanciyar hankali da inganta ma'aunin jiki gaba ɗaya. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke neman yin sautin kugu da haɓaka ainihin ƙarfinsu. Mutane na iya so su yi wannan motsa jiki kamar yadda ba wai kawai yana taimakawa wajen cimma yanayin da ya fi sassaka ba, amma yana tallafawa mafi kyawun matsayi kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Lanƙwasawa gefen band

• Tsayar da hannunka madaidaiciya da hannaye kusa da juna, lanƙwasa na sama a hankali zuwa gefe guda gwargwadon iyawarka, ja band ɗin kaɗan zuwa kishiyar.
• Riƙe matsayin na daƙiƙa guda, jin shimfiɗa a cikin tsokoki na gefen ku.
• A hankali komawa zuwa matsayi na farawa kuma maimaita motsi a gefe guda.
• Ci gaba da maɓalli daban-daban don adadin da ake so na maimaitawa, kiyaye jinkirin, motsi mai sarrafawa a cikin motsa jiki.

Lajin Don yi Lanƙwasawa gefen band

• Madaidaicin Matsayi: Tsaya tsaye tare da faɗin kafada da ƙafafu. Riƙe band ɗin da hannaye biyu kuma ka shimfiɗa hannunka kai tsaye sama da kai. Tabbatar da kiyaye bayanka a mike kuma zuciyarka ta tsunduma cikin aikin. Jingina gaba ko baya na iya sanya damuwa mara amfani a bayanku kuma ya rage tasirin motsa jiki.
• Motsi masu sarrafawa: Lokacin lanƙwasa zuwa gefe, yi haka a hankali da sarrafawa. Ka guje wa motsi ko motsi mai sauri, wanda zai iya haifar da ciwon tsoka ko rauni. A hankali da sarrafa motsin ku, gwargwadon yadda zaku shagaltu da tsokoki.
• Matsayin Motsi: Tabbatar

Lanƙwasawa gefen band Tambayoyin Masu Nuna

Shi beginners za su iya Lanƙwasawa gefen band?

Ee, masu farawa zasu iya yin motsa jiki na gefen lanƙwasa Band. Yana da aminci da ingantaccen motsa jiki wanda ke kai hari ga tsokoki da ke kan sassan ciki. Koyaya, kamar yadda yake tare da kowane sabon motsa jiki, yana da mahimmanci don farawa tare da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don hana rauni. Hakanan yana da fa'ida a sami ƙwararren ƙwararren motsa jiki ya fara nuna motsa jiki don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko zafi.

Me ya sa ya wuce ga Lanƙwasawa gefen band?

• Lanƙwasawa Band Side: A cikin wannan bambancin, kuna zaune akan kujera ko ƙwallon kwanciyar hankali tare da band ɗin ƙarƙashin ƙafafunku, lanƙwasawa daga gefe zuwa gefe yayin da kuke riƙe baya madaidaiciya.
• Band Side Bend tare da Twist: Wannan ya haɗa da yin lanƙwasawa na bandeji na yau da kullun, amma ƙara juzu'i a saman motsi don shigar da obliques sosai.
• Kneeling Band Side Bend: Ana yin wannan bambancin ta hanyar durƙusa a gwiwa ɗaya, takawa kan band ɗin tare da ɗayan ƙafar, da kuma lanƙwasa zuwa gefe, yana samar da wani matakin juriya da haɗin kai.
• Sama da bangaren gefen Band: Ga wannan bambancin, ka riƙe ƙungiyar sama da hannuwanku biyu, kuma tanƙwara gefen gefe, wanda ba wai kawai ya yi watsi da maƙarƙashiya da makamai ba.

Me suna da abin da ya sanya ɗaukehawa ga Lanƙwasawa gefen band?

• Tsaye Oblique Crunches: Wadannan suna aiki a kan tsokoki guda ɗaya kamar Band Side Bend, masu tsattsauran ra'ayi, kuma zasu iya taimakawa wajen inganta daidaituwa da sassauci, suna tallafawa ƙungiyoyi masu juyayi da karkatar da ke cikin Band Side Bend.
• Plank: Aikin motsa jiki yana ƙarfafa dukan ainihin, ba kawai maɗaukaki ba. Wannan babban ƙarfin yana da mahimmanci don kwanciyar hankali yayin Band Side Bend, yana yin darussan biyu masu dacewa.