Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa

Elbow-To-Knee Twists wani motsa jiki ne mai ɗorewa wanda ke kai hari ga abdominals, obliques, da ƙananan baya, yana ba da cikakkiyar motsa jiki. Ya dace da kowa tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba saboda daidaitawar matakin wahala. Wannan darasi yana da kyawawa musamman ga waɗanda ke neman haɓaka ƙarfin asali da kwanciyar hankali, haɓaka mafi kyawun matsayi, da haɓaka daidaituwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa

• Juya jikinka na sama zuwa dama yayin da kake ɗaga gwiwa na dama zuwa gwiwar gwiwar hagu, ƙoƙarin taɓa su tare.
• Komawa matsayi na farko kuma maimaita motsi iri ɗaya a ɗayan gefen, ɗaga gwiwa na hagu zuwa gwiwar gwiwar dama.
• Wannan yana kammala maimaitawa ɗaya. Ci gaba da motsa jiki don adadin da ake so na maimaitawa, ɓangarorin daban-daban don kowane mai wakilci.
• Koyaushe ku tuna kiyaye tsokoki na ciki da kuma bayanku madaidaiciya a duk lokacin motsa jiki don hana kowane rauni.

Lajin Don yi Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Tabbatar karkatar da gangar jikinka kuma kawo gwiwar gwiwarka zuwa kishiyar gwiwa a cikin sarrafawa, motsi da gangan. Wannan ba wai kawai yana taimakawa wajen shigar da tsokoki daidai ba amma kuma yana hana damuwa ko rauni.
• Shiga Mahimmancin ku: Ka tuna shigar da tsokoki na tsakiya a duk lokacin motsa jiki. Wannan kuskure ne na yau da kullun da mutane da yawa ke yi, suna manta cewa babban dalilin wannan motsa jiki shine don fitar da tsokoki na ciki. Ta hanyar shigar da jigon ku a hankali, zaku iya haɓaka fa'idodin motsa jiki.
• Ka Guji Juyawa Sama: Yayin karkatar da gangar jikinka, ka tabbata kada ka yi jujjuyawa saboda zai iya haifar da rauni ko rauni a jikinka.

Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa Tambayoyin Masu Nuna

Shi beginners za su iya Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa?

Ee, masu farawa tabbas za su iya yin motsa jiki na Elbow-To-Knee Twists. Koyaya, yakamata su fara sannu a hankali kuma tabbatar da cewa suna amfani da tsari daidai don guje wa kowane rauni mai yuwuwa. Hakanan yana da mahimmanci ga masu farawa kada su matsawa kansu da ƙarfi da farko, yakamata a hankali su ƙara ƙarfin yayin da matakin dacewarsu ya inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata su tsaya nan da nan kuma su tuntuɓi ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa?

• "Kunƙwasa gwiwar hannu-zuwa gwiwa": Ana yin wannan bambancin yayin da kuke zaune a ƙasa ko a kan benci, inda kuke karkatar da jikinku na sama don taɓa gwiwar gwiwar ku zuwa kishiyar gwiwa.
• "Plank Elbow-To-Knee Twist": A cikin wannan bambancin, za ku fara a cikin matsayi na katako sannan ku kawo gwiwa don saduwa da kishiyar gwiwar hannu, kuna karkatar da ainihin ku.
• "Bicycle Elbow-To-Knee Twist": Ana yin wannan sigar tana kwance a bayanku, inda za ku yi tada ƙafafu kamar kuna hawan keke, yayin da kuke murɗa gangar jikin ku don haɗuwa da gwiwar gwiwar ku zuwa kishiyar gwiwa.
• "Crunch Elbow-To-Knee Twist": A cikin wannan bambance-bambancen, za ku fara a cikin matsayi na al'ada, sa'annan ku ɗaga jikin ku na sama kuma ku karkata don taɓa gwiwar gwiwar ku zuwa.

Me suna da abin da ya sanya ɗaukehawa ga Maƙarƙashiyar gwiwar gwiwar hannu-zuwa gwiwa?

• Rashan Twists: Wannan darasi kuma ya ƙunshi motsi mai karkatarwa wanda ke kaiwa ga ƙwanƙwasa, yana haɓaka tasiri na murƙushe Elbow-To-Knee ta hanyar aiki da ƙungiyoyin tsoka iri ɗaya.
• Planks: Duk da yake ba ya haɗa da motsin karkatarwa ba, Planks yana taimakawa wajen ƙarfafa gaba ɗaya, yana samar da tushe mai ƙarfi wanda ke goyan bayan ƙarin motsin motsi na Elbow-To-Knee Twists.