Mirgine Up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Mirgine Up

Roll Up shine motsa jiki na Pilates mai fa'ida wanda ke ƙarfafa ainihin, inganta sassauci, da haɓaka haɓakar kashin baya. Ya dace musamman ga daidaikun mutane waɗanda ke neman inganta yanayin su, ƙarfin jigon su, da sarrafa jikin gabaɗaya. Wannan motsa jiki yana da kyawawa saboda ba kawai sautin tsokoki na ciki ba amma yana taimakawa wajen kawar da ciwon baya da kuma inganta daidaiton jiki.

Yanayinta: tsammanin nuni a nuni Mirgine Up

• Yi numfashi sosai kuma yayin da kuke fitar da numfashi, fara murɗa jikinku sama, farawa da kanku, sannan wuyanku da kafadu, shigar da tsokoki na ciki yayin da kuke tafiya.
• Ci gaba da jujjuya sama, vertebra ta vertebra, yayin da kake ajiye hannayenka a gabanka, har sai kana zaune a tsaye tare da baya.
• A saman motsi, kai gaba zuwa yatsun kafa, kiyaye bayanka madaidaiciya da tsokoki na ciki.
• A hankali mirgina baya zuwa wurin farawa, jujjuya motsi da kiyaye ikon jikin ku a duk lokacin motsa jiki. Maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.

Lajin Don yi Mirgine Up

• Form Da Ya dace: Kuskuren da ya fi kowa a cikin motsa jiki na Roll Up shine rashin kiyaye tsari mai kyau. Tabbatar cewa bayanku madaidaiciya kuma ainihin ku yana aiki a duk lokacin motsa jiki. Ba game da saurin da za ku iya yin motsa jiki ba, amma yadda kuke kula da sigar ku.
• Sarrafa Motsinku: Ka guji yin gaggawar motsi. Mirgine sama a hankali, vertebra ta vertebra, kuma tabbatar da sarrafa motsin ku yayin da kuke mirgina baya. Wannan zai taimaka wajen shigar da ainihin ku yadda ya kamata kuma zai hana kowane iri a bayan ku.
• Fasahar Numfashi: Numfashi yayin da kake fara mirginawa, da numfashi yayin da kake jujjuyawa baya. Numfashin da ya dace yana da mahimmanci a kowane motsa jiki, kuma yana kuma taimakawa wajen shigar da tsokoki na asali yadda ya kamata. 5

Mirgine Up Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Up?

Ee, masu farawa zasu iya yin motsa jiki na Roll Up, amma yana iya zama ƙalubale saboda yana buƙatar babban adadin ƙarfin gaske. Yana da mahimmanci don farawa a hankali kuma a mai da hankali kan tsari. Idan yana da wahala sosai, akwai gyare-gyare da motsa jiki mafi sauƙi waɗanda za su iya farawa da su don haɓaka ainihin ƙarfinsu. Kamar kowane sabon motsa jiki, yana da mahimmanci a tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da an yi shi daidai da aminci.

Me ya sa ya wuce ga Mirgine Up?

• Yoga Roll Up yana farawa daga tsaye, yana lanƙwasa a kugu don taɓa ƙasa, sannan a hankali yana jujjuya vertebra ɗaya a lokaci ɗaya.
• Barbell Roll Up shine motsa jiki na ɗaga nauyi inda zaku kwanta a bayanku tare da ƙararrawa kuma ku mirgina zuwa wurin zama.
• Ƙwallon Ƙwallon Ƙasar Swiss ya ƙunshi amfani da ƙwallon motsa jiki don ƙara ƙarin ƙalubale ga nadi na gargajiya.
• The Half Roll Up wani gyare-gyaren juzu'in naɗaɗɗen mirgina ne inda kawai kuke zuwa rabin hanya, yana sauƙaƙa ga masu farawa ko waɗanda ke da al'amuran baya.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Up?

• Ƙafar Ƙafa Biyu wani motsa jiki ne wanda ya dace da Roll Up, saboda shi ma yana mai da hankali ga tsokoki na ciki yayin da yake inganta sassauci da sarrafawa, halayen da ake bukata don aiwatar da Roll Up.
• Har ila yau, motsa jiki na Scissor ya dace da Roll Up saboda yana aiki a kan ƙananan tsokoki na ciki da ƙuƙwalwar hanji, yana ba da ƙarfi da sassaucin da ake bukata don yin Roll Up tare da tsari mai kyau da sauƙi.