Nauyin Jiki

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Nauyin Jiki

Nauyin Gishiri na Jiki motsa jiki ne mai ƙarfi wanda ke haɓaka sassauci, ƙarfi, da kwanciyar hankali, musamman niyya ga cibiya, ƙwanƙwasa, da kafadu. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke neman haɓaka yanayin yanayin jikinsu gaba ɗaya da motsi. Idan kuna nufin haɓaka ƙarfin aikin ku, haɓaka sarrafa jiki, ko ma dumama yadda ya kamata kafin motsa jiki mai tsanani, haɗa da nau'in iska mai nauyi a cikin aikin motsa jiki na yau da kullun na iya zama da fa'ida sosai.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki

• Juya ƙafar damanku waje kusan digiri 45 kuma tura kwatangwalo zuwa gefen dama, kiyaye ƙafar hagu na fuskantar gaba.
• Sannu a hankali fara saukar da gangar jikinka zuwa hagu, ajiye hannun hagunka ya mika sama kuma hannun damanka ya kai kasa.
• Ci gaba da runtse jikin jikin ku har sai hannun dama ya kusa kusa da bene kamar yadda zai yiwu, kiyaye idanunku a hannun hagu.
• Sannu a hankali ɗaga jikinka zuwa wurin farawa, ajiye hannunka, sannan maimaita motsa jiki a daya gefen.

Lajin Don yi Nauyin Jiki

• ** Shiga Mahimmancin ku ***: Kuskuren gama gari ɗaya da mutane ke yi shine rashin shigar da ainihin su yayin motsa jiki. Gishiri mai nauyin jiki shine ainihin motsa jiki, kuma yakamata ku ji abs, obliques, da ƙananan baya suna aiki. Ta hanyar shigar da ainihin ku, kuna taimakawa wajen daidaita jikin ku da kare kashin ku, yin aikin motsa jiki mafi inganci da aminci.
• **A guji wuce gona da iri**: Kuskure na yau da kullun shine wuce gona da iri yayin motsi. Wannan na iya haifar da rauni ko rauni. Ya kamata ku lanƙwasa kawai

Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki?

Ee, masu farawa za su iya yin aikin motsa jiki na Nauyin Jiki, amma ya kamata su yi hankali don amfani da sigar da ta dace don guje wa rauni. Ana ba da shawarar farawa tare da ƙaramin kewayon motsi kuma a hankali haɓaka yayin da sassauci da ƙarfi ke haɓaka. Hakanan yana iya zama taimako don samun mai horarwa ko ƙwararrun motsa jiki ya jagorance su ta motsin farko. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da ƙarfi idan kun ji zafi.

Me ya sa ya wuce ga Nauyin Jiki?

• Dumbbell Windmill: Kama da kettlebell windmill, wannan bambancin yana amfani da dumbbell a maimakon haka, yana samar da rarraba nauyi daban-daban.
• Babban Gilashin Gishiri: A cikin wannan bambance-bambancen, hannayen biyu suna mika sama da kai yayin motsi, ƙara ƙalubalen zuwa daidaito da ƙarfin ainihin ku.
• Ƙarƙashin Ƙarƙashin Iska: Wannan bambancin ya haɗa da kiyaye hannayen biyu ƙasa ko ƙasa, mai da hankali sosai kan sassaucin jiki.
• Mirƙar iska mai ƙafa ɗaya: Wannan ci-gaba na ci gaba ya haɗa da ɗaga ƙafa ɗaya daga ƙasa yayin aiwatar da motsi, ƙara ƙalubale zuwa ma'auni da ƙarfin ƙarfin ku.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki?

• Planks wani motsa jiki ne mai fa'ida, saboda ba wai kawai ƙarfafa tushen ba ne, har ma suna haɗa dukkan jiki, kama da na'urar iska mai nauyin Jiki, haɓaka ƙarfin jiki da jimiri gaba ɗaya.
• Side Plank Hip Lifts suma suna da alaƙa, yayin da suke yin niyya ga ɓangarorin ɓangarorin da ƙwararrun tsokoki, kama da na'urar iska mai nauyin Jiki, wanda zai iya taimakawa inganta daidaito da daidaito.