Matsayin Matsayin Kwance Gaba

• Sakonnin ƙafa: n, u, l, l
• Kayan aiki: Araban jiki

Sakonni ga Matsayin Matsayin Kwance Gaba

Motsa jiki mai tsayin daka na kwance a tsaye motsi ne na jiki wanda da farko yana ƙarfafa ainihin, yana inganta matsayi, kuma yana haɓaka kwanciyar hankali gabaɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, saboda ƙarfinsa mai sauƙin canzawa. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullum don gina ƙarfin gaske, inganta daidaituwa, da haɓaka aikin aiki don ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Matsayin Matsayin Kwance Gaba

• Mika hannunka a gabanka da ƙafafu a bayanka, kiyaye jikinka a tsaye kamar yadda zai yiwu.
• Ɗaga hannuwanku, ƙirji, da ƙafafu daga ƙasa lokaci guda, haɗa ainihin ku don kiyaye daidaito.
• Rike wannan matsayi, tabbatar da cewa wuyanka yana cikin tsaka tsaki kuma kallonka yana zuwa kasa, na kimanin 10 zuwa 30 seconds.
• Sannu a hankali rage jikin ku zuwa wurin farawa, huta na ƴan daƙiƙa kaɗan, kuma maimaita motsa jiki.

Lajin Don yi Matsayin Matsayin Kwance Gaba

• Shiga Mahimmancin ku: Makullin wannan motsa jiki shine shigar da tsokoki na asali. Wannan ba kawai yana da mahimmanci don kiyaye daidaito da kwanciyar hankali ba amma har ma don haɓaka tasirin motsa jiki. Tabbatar cewa ba kawai dogara ga hannunka ko ƙafafu don riƙe matsayin ba, amma da gaske mai da hankali kan ƙarfafa tsokoki na ciki.
• Ka Tsaya Tsakanin Wuyanka: Kuskure na yau da kullun da mutane ke yi shine ko dai kallon sama ko kuma sanya haɓoɓinsu a ƙirjinsu. Wannan zai iya haifar da wuyan wuyansa. Ci gaba da kallon ku zuwa ƙasa kuma wuyan ku a layi tare da kashin baya don matsayi na tsaka tsaki.
• Numfashi: Yana da sauƙi ka riƙe numfashinka

Matsayin Matsayin Kwance Gaba Tambayoyin Masu Nuna

Shi beginners za su iya Matsayin Matsayin Kwance Gaba?

Ee, tabbas masu farawa za su iya yin motsa jiki a tsaye a tsaye. Motsa jiki ne mai sauƙi wanda ya ƙunshi kwanciya kwance akan ciki da riƙe matsayi. Koyaya, yana da mahimmanci koyaushe don masu farawa su fara sannu a hankali kuma su tabbatar suna amfani da tsari daidai don guje wa kowane rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan yana iya zama da amfani ga masu farawa su sami mai koyarwa ko ƙwararren mutum ya kula da su da farko.

Me ya sa ya wuce ga Matsayin Matsayin Kwance Gaba?

• Matsayin da Aka Gyara: A cikin wannan bambancin, kuna kwance a bayanku tare da durƙusa gwiwoyinku da ƙafafu a ƙasa, suna ba da wani matakin jin daɗi da tallafi daban-daban.
• Matsayin Semi-Fowler: Wannan shi ne bambancin inda kake kwance a bayanka tare da kai da na sama jikinka ya ɗan ɗaukaka, yawanci tsakanin digiri 30 zuwa 45.
• Matsayin Ƙarfi: Ko da yake wannan kishiyar Static Position Liing Front ne, yana da daraja a ambata. Anan, kuna kwance akan ciki, kuna fuskantar ƙasa.
• Matsayin Kwanciyar Hankali: A cikin wannan bambancin, kuna kwance a bayanku amma tare da jiki na sama da kai sun ɗaga sama zuwa matsayi mafi girma fiye da matsayin Semi-Fowler, sau da yawa ana goyan bayan matashin kai ko kujera a kwance.

Me suna da abin da ya sanya ɗaukehawa ga Matsayin Matsayin Kwance Gaba?

• Kafa ta tashi: Kafa ta tashi yana iya karantar da matsayin tsaye a tsaye ta hanyar yin niyya mai rauni a tsaye, wanda bazai yi niyya da kai tsaye ba a cikin matsayin tsoratarwa. Wannan motsa jiki na iya taimakawa wajen haifar da madaidaicin ainihin motsa jiki.
• Glute Bridges: Glute gadoji na iya zama ƙari mai fa'ida ga motsa jiki na Matsayin Kwance a tsaye yayin da suke niyya ga ƙananan baya da glutes, suna tallafawa gabaɗayan ƙarfi da kwanciyar hankali, da kuma taimakawa wajen kiyaye daidaiton jiki.