Tsaye Abs Juyawa Tsayawa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Abs Juyawa Tsayawa

Tsaye Abs Rotation Stretch shine motsa jiki mai fa'ida wanda ke kaiwa tsokoki na ciki, haɓaka sassauci da ƙarfin asali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa, saboda yana taimakawa wajen haɓaka daidaito, matsayi, da daidaitawar jiki gaba ɗaya. Mutane za su so su shiga cikin wannan motsa jiki kamar yadda ba kawai sautin abs ba amma har ma yana taimakawa wajen rage ciwon baya da kuma hadarin raunin da ya faru ta hanyar inganta kwanciyar hankali da ƙarfi.

Yanayinta: tsammanin nuni a nuni Tsaye Abs Juyawa Tsayawa

• Mika hannunka zuwa sassan a tsayin kafada, kiyaye su madaidaiciya amma ba kulle ba.
• A hankali juya juzu'in jikin ku zuwa dama, ajiye kwatangwalo suna fuskantar gaba da mika hannunku.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin abs da baya.
• Komawa wurin farawa kuma maimaita motsi zuwa gefen hagu.

Lajin Don yi Tsaye Abs Juyawa Tsayawa

• Motsi-hannun da Sarrafa: Tasirin wannan darasi yana cikin motsi a hankali da sarrafawa. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don karkatar da jikinka. Maimakon haka, mayar da hankali kan yin kwangilar abs don juya jikin ku, wanda zai taimake ku samun mafi kyawun motsa jiki.
• Kiyaye Kwankwason ku: Wani kuskure na yau da kullun shine motsa kwatangwalo tare da juzu'i yayin juyawa. Ya kamata hips su kasance gaba da kwanciyar hankali. Wannan zai taimaka warewa motsi zuwa ainihin ku, yana ƙara tasiri na shimfidawa.
• Yi Amfani da Numfashinku: Ka tuna da numfashi yayin motsa jiki. Fitar numfashi yayin da kake jujjuya jikin jikinka da shaka yayin da kake komawa wurin farawa. Wannan zai taimaka muku kula da rhythm ɗin ku

Tsaye Abs Juyawa Tsayawa Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Abs Juyawa Tsayawa?

Ee, masu farawa za su iya yin motsa jiki na Tsaye Abs Rotation Stretch. Motsa jiki ne mai sauƙi wanda da farko ke kaiwa ga tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yana iya zama da amfani ga masu farawa su fara wannan aikin a ƙarƙashin jagorancin mai horarwa ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsaye Abs Juyawa Tsayawa?

• Juyawa Kwallon Magani: A cikin wannan bambancin, kuna tsayawa tare da faɗin ƙafafu daban-daban, riƙe ƙwallon magani da hannaye biyu, sannan ku juya jikin ku zuwa hagu da dama.
• Ƙwaƙwalwar Knee: Wannan bambancin ya haɗa da tsayawa tare da faɗin ƙafafu, ɗaga gwiwa ɗaya zuwa ƙirjin ku, da karkatar da gwiwar gwiwar ku zuwa gwiwar da aka ɗaga.
• Ƙarƙashin Ƙarƙashin Iska: Wannan bambancin ya haɗa da tsayawa tare da ƙafafu fiye da fadin hip-nisa, mika hannuwanku zuwa tarnaƙi, da kuma lanƙwasa don taɓa hannun dama zuwa ƙafar hagu, sa'an nan kuma canza sassan.
• Tsaye Bicycle Crunches: Wannan bambancin ya haɗa da tsayawa tare da faɗin ƙafafu, sanya hannayenku a bayan kanku, da murɗa jikin ku don kawo kishiyar gwiwar hannu da gwiwa tare.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Abs Juyawa Tsayawa?

• Plank tare da Twist wani motsa jiki ne wanda ya dace da Tsayayyen Abs Rotation Stretch, saboda ba wai kawai yana ƙarfafa ainihin ba amma yana haɓaka motsi na juyawa, wanda zai iya inganta tasirin abs juyawa.
• Aikin motsa jiki na Bicycle Crunch yana da kyau mai dacewa ga Tsayayyen Abs Rotation Stretch kamar yadda kuma ya ƙunshi motsi mai juyayi, aiki duka biyu na sama da ƙananan abs, da obliques, yin jujjuyawar abs ɗinku ya fi dacewa ta inganta ƙarfin ƙarfin ku da sassauƙa gaba ɗaya.