Side karkatar da dakatarwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Deltoid Anterior, Obliques
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Iliopsoas, Pectineous, Rectus Abdominis, Tensor Fasciae Latae

Sakonni ga Side karkatar da dakatarwa

The Suspension Twist Side wani motsa jiki ne mai ɗorewa wanda da farko ke kai hari ga ainihin, musamman maɗaukaki, yayin da yake haɗa kafadu, baya, da kwatangwalo. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka ainihin ƙarfin su, kwanciyar hankali, da ikon juyawa. Haɗa Side Twist na dakatarwa a cikin tsarin motsa jiki na iya haɓaka aikin motsa jiki gaba ɗaya, taimako wajen rigakafin rauni, da kuma ba da gudummawa ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Side karkatar da dakatarwa

• Jingina baya har sai hannayenka sun cika gaba dayanka kuma jikinka ya kasance a wani kusurwa kadan, tabbatar da cewa zuciyarka ta shiga kuma bayanka ya mike.
• Yanzu, juya gangar jikin ku zuwa gefen dama, ja hannun dama zuwa gefen dama yayin mika hannun hagu a waje.
• Dakata na ɗan lokaci sannan komawa zuwa tsakiyar, kiyaye tashin hankali a cikin madaurin dakatarwa.
• Maimaita motsi a gefen hagu, ja hannun hagu zuwa gefen hagu yayin da kake mika hannun dama a waje, sannan komawa zuwa tsakiya kuma ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Side karkatar da dakatarwa

• Madaidaicin Matsayi: Fara da fuskantar wurin anka, rike da hannaye tare da mika hannunka kai tsaye a gabanka. Ƙafafunku ya kamata su kasance da nisa-kwatanci. Kuskure na yau da kullun yana tsaye da nisa ko kusa da wurin anka, wanda zai iya shafar tasirin aikin kuma yana iya haifar da rauni.
• Shiga Mahimmanci: Maɓalli don aiwatar da Side Twist Suspension yadda ya kamata shine haɗa tsokoki na asali. Wannan yana nufin ya kamata ku ƙara matsawa abs da glutes a cikin motsi. Kuskure na yau da kullun shine barin ƙananan baya suyi aikin, wanda zai haifar da rauni da rauni.
• Motsi Mai Sarrafa: Lokacin yin jujjuyawar, tabbatar da sarrafa motsin ku. Kada ku yi gaggawa ko amfani da kuzari don murza jikin ku. Wannan zai iya haifar da rashin kulawa da kuma

Side karkatar da dakatarwa Tambayoyin Masu Nuna

Shi beginners za su iya Side karkatar da dakatarwa?

Ee, masu farawa za su iya yin motsa jiki na Twist Side. Koyaya, yana da mahimmanci a fara da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfi da daidaituwa suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, yana da kyau koyaushe ku tuntuɓi ƙwararrun motsa jiki ko mai horo don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Side karkatar da dakatarwa?

• The Suspension Twist Side with a Medicine Ball yana ƙara ƙarin matsala ta hanyar haɗa ƙwallon magani, wanda kuke riƙe a hannunku yayin da kuke murɗawa.
• Babban Dakatar Dakatar da Side ya ƙunshi sauri, ƙarin motsin jujjuyawar motsi, yana mai da shi ƙarin motsa jiki don ainihin tsokoki.
• The Suspension Twist Side tare da Resistance Band ya ƙunshi ja da juriya band yayin da karkatarwa, ƙara wani babba motsa jiki a cikin motsa jiki.
• Hanyar karkatarwa ta hanyar dakatar da motsa jiki ta hanyar yin shi a kan lafazin, wanda ke canza kusurwar motsi kuma yana niyyar tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Side karkatar da dakatarwa?

• Planks: Planks sun dace da Side Twist Suspension saboda suna aiki akan ƙungiyoyin tsoka iri ɗaya, wato ainihin, kuma suna haɓaka kwanciyar hankali da daidaituwa gaba ɗaya, waɗanda ke da mahimmanci don aiwatar da Side Twist Suspension yadda ya kamata.
• Masu hawan dutse: Masu hawan dutse babban motsa jiki ne na motsa jiki saboda ba kawai suna aiki akan ainihin ba amma suna inganta juriyar zuciya, wanda zai iya taimakawa ƙara ƙarfi da tsawon lokacin motsa jiki na Twist Side.