Rocker tare da Buɗe kafafu

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Rocker tare da Buɗe kafafu

Rocker tare da Buɗaɗɗen Ƙafafunan motsa jiki ne na Pilates mai ɗorewa wanda ke inganta ƙarfin gaske, sassauci, da daidaituwa. Yana da manufa don matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke nufin haɓaka sarrafa jikinsu da kwanciyar hankali. Sau da yawa mutane suna haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka haɗin gwiwa na ciki, haɓaka haɓakar kashin baya, da haɓaka daidaituwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Rocker tare da Buɗe kafafu

• Danganta kadan kadan kuma daga kafafunku daga kasa, kiyaye shimfidar shimfidar wuri, ta yadda zaku daidaita kan kasusuwan zama.
• Haɗa ainihin ku kuma fara jujjuyawa baya da baya ta amfani da abs ɗin ku, ba ƙarfin ku ba.
• Yayin da kake jujjuyawa baya, numfasawa sosai, kuma yayin da kake jujjuyawa gaba, fitar da numfashi sosai, tabbatar da bude kafafun ka da kashin bayanka tsayi.
• Maimaita wannan motsi na girgiza kusan sau 10 zuwa 15, tabbatar da sarrafa motsin ku da santsi.

Lajin Don yi Rocker tare da Buɗe kafafu

• Daidaitaccen Matsayi: Kuskure na yau da kullun shine rashin kiyaye daidaitaccen matsayi yayin motsa jiki. Ka sa kashin bayanka ya yi tsayi, kirji a bude, da kuma sassauta kafadu. Ya kamata kafafunku su kasance a bude a kusurwa mai dadi. Ka guji zagaye bayanka ko karkace, saboda hakan na iya haifar da ciwon baya da rage tasirin motsa jiki.
• Sarrafa motsin ku: Rocker tare da Buɗaɗɗen Ƙafafun yana buƙatar sarrafawa, motsi masu santsi. Guji motsi ko motsi mai sauri, wanda zai iya haifar da ciwon tsoka. Mayar da hankali kan ingancin kowane motsi maimakon yawa.
• Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin yadda yakamata. An tsara wannan darasi don yin aiki da tsokoki, don haka kiyaye su gaba ɗaya. Wannan yana nufin ja maɓallin ciki zuwa naka

Rocker tare da Buɗe kafafu Tambayoyin Masu Nuna

Shi beginners za su iya Rocker tare da Buɗe kafafu?

Ee, masu farawa za su iya yin Rocker tare da motsa jiki na Buɗaɗɗen ƙafafu, amma ana ba da shawarar farawa da sigar da aka gyara ko ƙarƙashin jagorancin malamin motsa jiki don tabbatar da tsari mai kyau da hana rauni. Wannan motsa jiki yana buƙatar babban adadin ƙarfin mahimmanci, daidaituwa, da sassauci. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali su ƙara ƙarfin yayin da matakin dacewarsu ya inganta.

Me ya sa ya wuce ga Rocker tare da Buɗe kafafu?

• The inclined Rocker tare da Buɗaɗɗen Kafafu, inda kuke yin motsa jiki akan karkata don ƙara wahala.
• The Weighted Rocker tare da Buɗaɗɗen Ƙafafunan, inda za ku riƙe ƙananan ma'auni a hannunku ko ku sa ma'aunin idon sawu don ƙara juriya.
• Rocker Single-Leg Rocker, inda zaku canza buɗe ƙafa ɗaya a lokaci ɗaya maimakon duka biyun, ƙara wani ma'auni na motsa jiki.
• Rocker tare da Buɗaɗɗen ƙafafu da murƙushewa, inda kuka haɗa juzu'in juzu'i tare da kowane dutsen don haɗa abubuwan da suka dace.

Me suna da abin da ya sanya ɗaukehawa ga Rocker tare da Buɗe kafafu?

• Motsa jiki na "The Teaser" yana cika Rocker tare da Buɗaɗɗen Ƙafafunan saboda yana buƙatar mahimmanci mai ƙarfi don daidaita jiki a cikin siffar V, kama da ma'auni da ake bukata don Rocker tare da Buɗaɗɗen Ƙafafun.
• Motsa jiki na "Saw" shine wani madaidaici mai kyau yayin da yake haɓaka sassauƙa da ƙarfi na kashin baya da ƙwanƙwasa hanji, waɗanda ke da mahimmanci don yin Rocker tare da Buɗaɗɗen Kafa yadda ya kamata.