Rarraba Bear

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

Sakonni ga Rarraba Bear

Bear Crawl shine cikakken motsa jiki wanda ke ƙarfafa hannaye, kafadu, ƙirji, hips, da ƙafafu yayin da yake inganta motsi da kwanciyar hankali. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa, saboda girmansa da daidaitawa. Mutane za su so su yi shi saboda ba wai kawai yana haɓaka ƙarfin jiki da juriya ba amma yana haɓaka daidaituwa, daidaito, da wayar da kan jiki, yana mai da shi kyakkyawan ƙari ga kowane motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Rarraba Bear

• Fara ci gaba ta hanyar ɗaukar ɗan ƙaramin mataki tare da hannun dama da ƙafar hagu a lokaci guda, kiyaye hips ɗin ku ƙasa.
• Bi ta hanyar ɗaukar mataki tare da hannun hagu da ƙafar dama, kiyaye tsayin daka da kiyaye bayanka a kwance da abs shiga.
• Ci gaba da wannan tsari na matakai na hannu da ƙafa, ci gaba don tazara ko lokaci.
• Don gamawa, sannu a hankali rage gwiwoyinku zuwa ƙasa kuma ɗauki ɗan lokaci don shimfiɗa hannuwanku da ƙafafu.

Lajin Don yi Rarraba Bear

• ** Shiga Jigon ku ***: Shigar da ainihin ku yana da mahimmanci ga wannan darasi. Wannan yana nufin ja maɓallin ciki zuwa ga kashin baya da kuma kiyaye abs ɗin ku. Kuskure na yau da kullun shine barin ciki ya faɗi zuwa ƙasa, wanda zai iya sanya matsin lamba akan ƙananan baya.
• **Matsar da Gabas ta Tsakiya Tare**: Matsar da hannun dama da ƙafar hagu gaba a lokaci guda, sannan hannun hagu da ƙafar dama. Wannan motsi na giciye shine mabuɗin don rarrafe bear, amma mutane sukan motsa gaɓoɓin gefe ɗaya tare, wanda ba shi da tasiri kuma yana iya zubar da ma'aunin ku.
• **Kiyaye a hankali, Sarrafa Taki**: Kar a yi gaggawar motsi

Rarraba Bear Tambayoyin Masu Nuna

Shi beginners za su iya Rarraba Bear?

Ee, masu farawa zasu iya yin motsa jiki na Bear Crawl. Yana da cikakken motsa jiki wanda ke inganta ƙarfi, sassauci, da kwanciyar hankali. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Yana iya zama ƙalubale da farko, amma tare da aiki na yau da kullun, zai iya zama sauƙi. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Rarraba Bear?

• Bear Crawl with Push-ups: Ƙara turawa kowane ƴan matakai don ƙara ƙarfi da aiki da ƙirji da hannuwanku.
• Lateral Bear Crawl: Madadin ci gaba, kuna matsawa ta gefe, wanda ke yin niyya ga ma'ajin ku kuma yana ƙalubalantar daidaitawar ku.
• Bear Crawl tare da Daga Kafa: Yayin da kake cikin rarrafe na bear, ɗaga ƙafa ɗaya daga ƙasa kuma ka riƙe na ɗan daƙiƙa kaɗan don haɗa glutes da ƙananan baya.
• Bear Crawl tare da Taps na kafada: Wannan bambancin ya haɗa da taɓa kafadar kishiyar ku da hannun ku yayin da kuke riƙe matsayi na rarrafe bear, ƙara wahala da haɓaka daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Rarraba Bear?

• Motsa jiki na Dutsen Dutsen ya cika Bear Crawl kamar yadda yake haɗawa da ainihin, kafadu, da quads, amma yana ƙara nau'in zuciya na zuciya, yana ƙara yawan ƙarfin motsa jiki.
• Motsa jiki na Plank yana da cikakkiyar ma'auni ga Bear Crawl yayin da yake keɓance ainihin kwanciyar hankali da ƙarfi, kama da Bear Crawl, amma yana riƙe da matsayi a tsaye, inganta juriya da tsari a cikin tsokoki masu mahimmanci waɗanda ke da mahimmanci don yin Rarrawar Bear.