Tsawawar Jiki

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Tsawawar Jiki

Motsa jiki Extension motsa jiki ne mai motsa jiki cikakke wanda ke haɓaka sassauci, ƙarfi, da daidaito. Mafi dacewa ga duka masu farawa da masu sha'awar motsa jiki, yana kaiwa ƙungiyoyin tsoka da yawa, inganta yanayin yanayin jiki gaba ɗaya da ingantaccen matsayi. Mutane da yawa suna iya zaɓar wannan motsa jiki don haɓaka aikinsu na dacewa, haɓaka wasan motsa jiki, ko kawai don kiyaye lafiya, salon rayuwa.

Yanayinta: tsammanin nuni a nuni Tsawawar Jiki

• Yi numfashi sosai, sa'an nan yayin da kuke fitar da numfashi, shigar da ainihin ku kuma ɗaga hannuwanku da ƙafafunku biyu daga ƙasa lokaci guda, gwargwadon ƙarfinku.
• Rike wannan matsayi na ƴan daƙiƙa guda, kiyaye wuyanka tsaka tsaki da kallon ƙasa don gujewa takura wuyanka.
• Sannu a hankali runtse hannuwanku da kafafun ku zuwa wurin farawa yayin shakarwa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku a hankali da sarrafawa gaba ɗaya.

Lajin Don yi Tsawawar Jiki

• Motsi Mai Sarrafa: Yi haɓakar jiki a hankali da sarrafawa. Guguwa cikin motsa jiki ko yin amfani da ƙarfi don ɗaga gaɓoɓin ku na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Kuskure na yau da kullun shine girgiza jiki zuwa sama da sauri, wanda zai iya takura baya. Maimakon haka, mayar da hankali kan shigar da baya da tsokoki don ɗaga gaɓoɓin ku.
• Dabarun Numfashi: Ka tuna yin numfashi da kyau a duk lokacin motsa jiki. Shaka yayin da kake runtse jikinka da fitar da numfashi yayin da kake dagawa

Tsawawar Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Tsawawar Jiki?

Ee, masu farawa za su iya yin aikin Tsawawar Jiki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Kuna iya farawa da ƙaramin motsi ko ƙarancin maimaitawa da haɓaka yayin da ƙarfin ku da sassaucin ku ke ƙaruwa. Har ila yau, yi la'akari da tuntuɓar ƙwararrun motsa jiki ko mai horarwa don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Tsawawar Jiki?

• Cikakkun Jiki ya ƙunshi faɗaɗa dukkan jiki, gami da hannaye da ƙafafu, zuwa iyakar tsayinsu.
• Tsawon Jiki na Sama yana mai da hankali ne kawai akan tsawaita gaɓoɓi da hannaye.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙƙwan Ƙarƙa ne wanda ya haɗa da ƙaddamar da ƙafafu da kwatangwalo.
• Ƙwararren Jiki na Side ya ƙunshi ƙaddamar da jiki a gefe, shimfiɗa sassan jikin jiki da kwatangwalo.

Me suna da abin da ya sanya ɗaukehawa ga Tsawawar Jiki?

• Planks suna da matukar dacewa ga Ƙarfafa Jiki kamar yadda kuma suke mayar da hankali kan ƙarfin asali da kwanciyar hankali, suna taimakawa wajen inganta daidaito da matsayi, waɗanda ke da mahimmanci don yin Ƙarfafa Jiki yadda ya kamata.
• Squats wani motsa jiki ne wanda ke haɓaka Ƙwayoyin Jiki. Suna kai hari ga ƙungiyoyin tsoka iri ɗaya, musamman glutes da hamstrings, kuma suna taimakawa wajen haɓaka ƙarfin jiki da juriya, wanda zai iya haɓaka aiki da fa'idodin Extensions na Jiki.