Taɓan Yatsan Gefe

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

Sakonni ga Taɓan Yatsan Gefe

Taɓawar gefen yatsan hannu kyakkyawan motsa jiki ne don haɓaka sassauci, haɓaka daidaito, da ƙarfafa tushen da ƙananan tsokoki na jiki. Ya dace da duk matakan motsa jiki, yana mai da shi ƙari ga kowane motsa jiki na yau da kullun. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin tsarin su don haɓaka mafi kyawun matsayi, ƙara yawan motsi, da haɓaka haɗin gwiwar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Taɓan Yatsan Gefe

• Lanƙwasa a kugu zuwa gefen dama, yayin da kake mayar da baya, kuma ka yi ƙoƙarin taɓa hannun dama zuwa ƙafar dama, kiyaye hannun hagu daga sama.
• Komawa zuwa matsayin asali a hankali kuma maimaita motsi iri ɗaya a gefen hagu, ƙoƙarin taɓa ƙafar hagu tare da hannun hagu yayin kiyaye hannun dama daga sama.
• Wannan yana kammala maimaitawa ɗaya. Ci gaba da canza bangarorin don adadin maimaitawar da kuke so.
• Ka tuna don kiyaye motsin ku da santsi, guje wa duk wani motsi mai ban tsoro don hana rauni.

Lajin Don yi Taɓan Yatsan Gefe

• Dumi Dumi: Kafin ka fara motsa jiki na Taɓan Yatsan Yatsan Gefe, tabbatar cewa an ɗora ku sosai. Yin ƴan mintuna na motsa jiki na haske kamar gudu a wuri ko tsalle tsalle na iya taimakawa wajen ƙara yawan bugun zuciyar ku da sassauta tsokoki, rage haɗarin rauni.
• Guji Ƙarfafawa: Kuskure ɗaya na gama gari don gujewa shine wuce gona da iri. Idan ba za ku iya taɓa yatsun ƙafarku ba, kar ku tilasta wa kanku. Madadin haka, tafi gwargwadon iyawar ku. Bayan lokaci, sassaucin ku zai inganta.
• Rike Naku

Taɓan Yatsan Gefe Tambayoyin Masu Nuna

Shi beginners za su iya Taɓan Yatsan Gefe?

Ee, tabbas masu farawa za su iya yin motsa jiki na Taɓan Side. Koyaya, yana da mahimmanci a lura cewa sassauci ya bambanta daga mutum zuwa mutum. Idan mafari ya ga yana da ƙalubale don taɓa yatsunsu, kada su matsa da ƙarfi don guje wa rauni. Za su iya ƙara ƙarfin su a hankali tare da aiki na yau da kullum. Koyaushe tuna don dumi kafin fara kowane motsa jiki kuma don kula da tsari mai kyau don hana raunin da ya faru.

Me ya sa ya wuce ga Taɓan Yatsan Gefe?

• Taɓan Side Side Touch ya haɗa da zama a ƙasa, ƙafafu suna bazuwa, da kai hannun dama don taɓa yatsan hagu, sa'an nan daban-daban.
• Taɓawar Side Down Side ta ƙunshi kwantawa a bayanka, ɗaga ƙafar damanka da kai hannun hagu don taɓa yatsan ƙafar dama, sa'an nan maɓalli daban-daban.
• Side Plank Toe Touch ya haɗa da shiga cikin matsayi na gefe, ɗaga saman kafarka da kai hannunka na sama don taɓa yatsan ƙafarka.
• Taɓan Side Side Touch ya haɗa da tsalle cikin iska, ɗaga ƙafar dama zuwa gefe kuma kai hannun hagu don taɓa yatsan hannun dama, sa'an nan maɓalli daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Taɓan Yatsan Gefe?

• The Forward Bend Exercise wani babban madaidaici ne ga Taɓawar Haɓakawa yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya, gami da hamstrings da ƙananan baya, inganta sassauci da kuma taimakawa wajen kula da yanayin da ya dace yayin Taɓawar Side Toe.
• Pilates Scissor yana cike da Taɓawar Haɓakawa yayin da yake ƙarfafa ainihin kuma yana inganta daidaituwa da sassauci, waɗanda ke da mahimmanci don kiyaye kwanciyar hankali da tsari mai kyau yayin Taɓawar Gefe.