Taba Yatsan Gefe-da-Geshe

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Taba Yatsan Gefe-da-Geshe

Yatsan yatsan hannu na gefe-da-gefe wani motsa jiki ne mai kuzari wanda ke niyya ga ainihin, yana inganta sassauci, da haɓaka daidaito. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi gwargwadon iyawar mutum. Mutane za su so yin wannan motsa jiki saboda ba kawai yana ƙarfafa jiki ba har ma yana taimakawa wajen inganta daidaituwa da iyawa, yana mai da shi abin ban mamaki ga kowane tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Taba Yatsan Gefe-da-Geshe

• Lanƙwasa a kugu kuma isa hannun dama zuwa ƙasa don taɓa ƙafar hagu, kiyaye ƙafafunku madaidaiciya ba tare da kulle gwiwoyi ba.
• Komawa a hankali zuwa wurin farawa, kiyaye hannayen ku.
• Maimaita motsi iri ɗaya a ɗaya gefen ta lanƙwasa a kugu kuma isa hannun hagu na ƙasa don taɓa ƙafar dama.
• Ci gaba da canza ɓangarorin don adadin maimaitawa da kuke so, kiyaye tsayin daka da kiyaye motsinku.

Lajin Don yi Taba Yatsan Gefe-da-Geshe

• Daidaitaccen Matsayi: Daya daga cikin kura-kurai na yau da kullun yayin yin wannan darasi shine matsayi mara kyau. Tsaya madaidaiciya, kiyaye ƙafafunku faɗi fiye da faɗin kafaɗa, kuma yatsun kafa suna nuna gaba. Lokacin da kuka lanƙwasa don taɓa yatsun ƙafar ƙafa, tabbatar da bayanku madaidaiciya kuma baya lanƙwasa. Ka guji runguma kafadu.
• Motsin Sarrafa: Tasirin Taɓawar Gefe-zuwa-Gefe ya dogara da sarrafawa, motsi masu santsi. Ka guji yin gaggawar motsa jiki ko yin motsin motsi. Wannan ba kawai mara amfani bane amma kuma yana iya haifar da rauni.
• Kar Kayi Matsala: Duk da yake yana da mahimmanci ka shimfiɗa jikinka yayin wannan motsa jiki, kauce wa wuce gona da iri kamar yadda zai iya haifar da ciwon tsoka. Idan ba za ku iya taɓa yatsun ƙafarku ba,

Taba Yatsan Gefe-da-Geshe Tambayoyin Masu Nuna

Shi beginners za su iya Taba Yatsan Gefe-da-Geshe?

Ee, masu farawa zasu iya yin motsa jiki na gefe-da-gefe Touch. Duk da haka, ya kamata su fara sannu a hankali don tabbatar da cewa suna amfani da tsari daidai kuma ba su dame tsokoki ba. Kamar kowane sabon motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri. Idan akwai rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Taba Yatsan Gefe-da-Geshe?

• Ƙafafun Zaune: Ana yin wannan sigar yayin zaune a ƙasa, yana shimfiɗa ƙafa ɗaya zuwa gefe kuma ya kai hannun kishiyar zuwa ƙafa.
• Tsaye Side Leg Left da Toe Touch: Wannan bambancin ya ƙunshi tsayawa tsaye, ɗaga ƙafa ɗaya zuwa gefe da kuma taɓa yatsan hannu da hannu ɗaya, yana ƙara ƙalubalen daidaito.
• Jumping Side-to-Side Touch: Wannan sigar ci gaba ce wacce ta haɗa da tsalle tsakanin kowace ƙafar ƙafa zuwa gefe, yana ƙara ƙarfin zuciya.
• Side Plank Toe Touch: Wannan bambancin ya haɗa da shiga cikin matsayi na gefe, ɗaga saman kafa da kai hannun sama don taɓa ƙafar ƙafa, mai da hankali kan ainihin da ma'auni.

Me suna da abin da ya sanya ɗaukehawa ga Taba Yatsan Gefe-da-Geshe?

• Bicycle Crunches: Waɗannan su ne wani babban motsa jiki na motsa jiki kamar yadda kuma suke aiki akan tsokoki na ciki, musamman ƙananan abs, waɗanda ke aiki a lokacin Taɓan Side-to-Side Toe Touches, don haka inganta ƙarfin gaske.
• Planks: Planks wani motsa jiki ne mai cikakken jiki wanda ke ƙarfafa ainihin, ciki har da tsokoki da aka yi aiki a lokacin Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙaƙwalwa na Ƙaƙƙarfan Ƙaƙwalwa , don haka inganta kwanciyar hankali da daidaitawa wanda ke da mahimmanci don yin Ƙaƙwalwar Ƙafafun daidai.