Ƙungiya ta zaunar murɗi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye

Sakonni ga Ƙungiya ta zaunar murɗi

Band Seated Twist wani ingantaccen motsa jiki ne wanda da farko ke kai hari ga ainihin tsokoki, yana haɓaka ƙarfin ciki da haɓaka kwanciyar hankali gabaɗaya. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da haɓaka yanayin su. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullum, za ku iya inganta ma'auni mafi kyau, rage ciwon baya, da yiwuwar inganta aikin ku a cikin wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙungiya ta zaunar murɗi

• Aminta igiyar juriya a kusa da tafin ƙafafu kuma ka riƙe ƙarshen band ɗin da hannaye biyu.
• Tsaya baya madaidaiciya kuma shigar da ainihin ku yayin da kuke jan band ɗin zuwa ga jikin ku.
• A hankali karkatar da gangar jikinka zuwa gefe ɗaya, kiyaye ainihin aikinka da bandeji.
• Koma zuwa tsakiya kuma maimaita motsi a gefe guda. Ci gaba da canza ɓangarorin don adadin adadin da kuke so.

Lajin Don yi Ƙungiya ta zaunar murɗi

• Wurin Wuri Mai Kyau: Yakamata a ƙulla makaɗa amintacce a kusan tsayin ƙirji. Yana da mahimmanci don tabbatar da cewa band ɗin yana haɗe da wani abu mai ƙarfi don hana shi daga dawowa yayin motsa jiki.
• Motsi Mai Sarrafa: Lokacin murɗawa, tabbatar da yin haka ta hanyar sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya raunana tsokoki. Maimakon haka, mayar da hankali kan motsin jinkiri, da gangan, kuma tabbatar da cewa motsi ya fito daga jikinka ba hannunka ba.
• Fasahar Numfashi: Numfashi yayin da kuke murɗawa da numfashi yayin da kuke komawa wurin farawa. Dabarar numfashi mai kyau ba kawai yana taimakawa ba

Ƙungiya ta zaunar murɗi Tambayoyin Masu Nuna

Shi beginners za su iya Ƙungiya ta zaunar murɗi?

Ee, masu farawa za su iya yin motsa jiki na kujeru. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Wannan motsa jiki yana da kyau don inganta ƙarfin asali da sassauci.

Me ya sa ya wuce ga Ƙungiya ta zaunar murɗi?

• Band Seated Oblique Twist: Wannan sigar tana ba ku jan band ɗin a tsaye a jikin ku, kuna niyya ga tsokoki masu ma'ana sosai.
• Band Seated Twist with Leg Extension: A cikin wannan bambance-bambancen, kuna ƙara ƙafa ɗaya yayin da kuke murɗawa, ƙara ƙarin ƙalubale ga tsokoki da ƙafarku.
• Band Seated High Row Twist: Wannan jujjuyawar tana haɗa babban motsi na jere, yana aiki da baya, kafadu, da ainihin lokaci guda.
• Band Seated Twist with Overhead Press: Wannan bambance-bambancen ba kawai yana aiki da ainihin ku tare da motsin karkatarwa ba, har ma da kafaɗunku da hannayenku yayin da kuke danna band ɗin sama.

Me suna da abin da ya sanya ɗaukehawa ga Ƙungiya ta zaunar murɗi?

• Band Seated Row: Wannan motsa jiki yana cika maƙarƙashiyar wurin zama ta hanyar ƙarfafa tsokoki na baya, waɗanda ke da mahimmanci don kiyaye matsayi mai kyau yayin motsin karkatarwa. Yana kuma taimakawa wajen daidaita ci gaban tsoka tsakanin gaba da bayan jiki.
• Plank with Band Row: Wannan motsa jiki, kamar band ɗin da ke zaune a murgudawa, yana shigar da tsokoki don kwanciyar hankali, amma kuma yana haɗa motsin ja wanda ke ƙarfafa hannaye da babba baya. Wannan haɗin yana taimakawa wajen haɓaka ƙarfin jiki gaba ɗaya da daidaito, wanda zai iya haɓaka aiki a cikin madaidaicin wurin zama.