Miƙen Jirgin ruwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps

Sakonni ga Miƙen Jirgin ruwa

Ƙwararren Boat shine babban motsa jiki mai ƙarfafawa wanda ya fi dacewa da abs, hip flexors, da kashin baya, yana taimakawa wajen inganta daidaito da matsayi. Zabi ne mai kyau ga daidaikun duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin kwanciyar hankalinsu da ƙarfin ciki. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda ba wai kawai yana taimakawa wajen gina babban mahimmanci ba amma yana tallafawa aikin jiki gaba ɗaya kuma yana rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Miƙen Jirgin ruwa

• Danganta kadan kadan kuma daga kafafunku daga kasa, rike su a mike ko kuma durkusawa idan kun kasance mafari.
• Mika hannuwanku a gabanku, a layi daya zuwa ƙasa, kuma ku daidaita akan ƙasusuwan zama.
• Riƙe wannan matsayi, wanda aka sani da Boat Pose, na tsawon daƙiƙa 10-15 yayin da kake riƙe kashin baya a tsaye kuma ƙirjinka ya ɗaga.
• Sannu a hankali runtse ƙafafunku da na sama a baya zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Miƙen Jirgin ruwa

• Shiga Mahimmancin ku: Tsarin Jirgin ruwa shine farkon motsa jiki, don haka yana da mahimmanci a haɗa tsokoki na ciki a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin tsokoki na ciki su huta, wanda ke sanya matsin lamba mara amfani a bayanku. Don kauce wa wannan, yi tunani game da ja maɓallin ciki zuwa ga kashin baya don kiyaye ainihin ku.
• Ma'auni: Daidaita ƙasusuwan wurin zama shine mabuɗin a cikin Tsarin Jirgin ruwa. Ka guji kuskuren jingina da baya ko gaba. Don kiyaye ma'auni, kiyaye nauyin ku daidai da rarraba kuma jikin ku a cikin siffar V.
• Matsayin Ƙafa: Ƙafafunku yakamata su kasance madaidaiciya kuma tare, amma idan yana da ƙalubale sosai, gyare-gyare na gama gari shine.

Miƙen Jirgin ruwa Tambayoyin Masu Nuna

Shi beginners za su iya Miƙen Jirgin ruwa?

Ee, masu farawa zasu iya yin motsa jiki na Boat Stretch, amma yana iya zama ƙalubale saboda yana buƙatar ƙarfin gaske da daidaito. Zai fi kyau a fara da gyare-gyaren juzu'in motsa jiki har sai ƙarfi da daidaituwa sun inganta. Misali, masu farawa suna iya kiyaye ƙafafunsu a ƙasa ko kuma sun durƙusa gwiwoyi. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni.

Me ya sa ya wuce ga Miƙen Jirgin ruwa?

• Akwai kuma Low Boat Pose, inda za ku runtse na sama da na ƙasa kusa da ƙasa, kuna shawagi a sama da shi, don shigar da zuciyar ku da ƙarfi.
• A cikin Babban Jirgin Ruwa, kuna mika kafafunku madaidaiciya zuwa sama yayin da kuke kiyaye jikin ku na sama, yana kara kalubale ga tsokoki na ciki.
• Twisted Boat Pose wani bambanci ne, inda kake karkatar da jikinka na sama zuwa gefe ɗaya yayin da kake riƙe kafafunka, wanda ke taimakawa wajen yin aiki na obliques.
• A ƙarshe, akwai Boat Pose tare da madauri, inda kuke amfani da madaurin yoga a kusa da tafin ƙafafu don taimakawa wajen kula da ɗaga ƙafafunku, wanda zai iya taimakawa ga masu farawa ko waɗanda ba su da sassauci.

Me suna da abin da ya sanya ɗaukehawa ga Miƙen Jirgin ruwa?

• Ƙafãfun Ƙafa wani motsa jiki ne wanda ya dace da Ƙwararren Kwale-kwale, kamar yadda kuma suke shiga tsokoki na ƙananan ciki, suna ƙarfafa juriya da ƙarfin da ake bukata don kiyaye matsayi na Boat Stretch.
• Har ila yau, masu juyayi na Rasha suna iya haɗawa da Ƙwararren Jirgin ruwa yayin da suke kai hari ga obliques da ƙananan baya, suna ba da cikakken aikin motsa jiki da kuma taimakawa wajen daidaita jiki a lokacin Jirgin Jirgin.