Aka mgbachie okirikiri mkpịsị ụkwụ aka

• Agache: Ekpo , Ikpa oke
• Ibikoresho: Ise ile-iwe oju

Ijambo ryo kuri Aka mgbachie okirikiri mkpịsị ụkwụ aka

Aka mgbachika okirikiri mkpịsị ụkwụ aka bụ mmega ahụ siri ike nke na-elekwasị anya hamstrings, glutes, na isi, na-akwalite mgbanwe na ike na mpaghara ndị a. Ọ dị mma maka ndị na-eme egwuregwu, ndị na-anụ ọkụ n'obi na ahụike, ma ọ bụ onye ọ bụla na-achọ imeziwanye ike na mgbanwe dị ala ha. Ihe omume a na-achọsi ike n'ihi na ọ bụghị nanị na ọ na-eme ka ụda anụ ahụ dịkwuo elu na nkwụsị, kamakwa ọ na-enyere aka melite nguzozi na nhazi, nke dị mkpa maka ihe omume kwa ụbọchị na egwuregwu.

Kubahiriza: Ijambo kwa Ikirari Aka mgbachie okirikiri mkpịsị ụkwụ aka

• Malite mmega ahụ site n'ihulata n'úkwù gị na ịdabere n'úkwù gị n'akụkụ aka nri, na-eme mmegharị okirikiri ka ị na-agbadata iji aka gị ejiri jide aka metụ ụkwụ aka nri gị aka.
• Mgbe ị metụchara ụkwụ aka nri gị, gaa n'ihu na mmegharị okirikiri ahụ site n'ịkwaga aka gị ejikọtara n'ụkwụ aka ekpe.
• Metụ ụkwụ aka ekpe gị aka na-ejide aka wee gaa n'ihu na-emegharị okirikiri ahụ, na-eweghachi aka gị azụ n'ọnọdụ mmalite.
• Tinyegharịa mmega ahụ maka ọnụọgụ ugboro ugboro achọrọ, hụ na ị na-ejigide mmegharị a na-achịkwa n'oge niile.

Komeza kuganiriza Aka mgbachie okirikiri mkpịsị ụkwụ aka

• Mmegharị a na-achịkwa: Ka ị na-eme aka mgbachika okirikiri okirikiri mkpịsị ụkwụ, ọ dị mkpa ịgagharị n'ụzọ a na-achịkwa. Jiri nwayọ gbadaa n'úkwù gị wee wetuo aka gị na mkpịsị ụkwụ gị, wee bugharịa ha na mmegharị okirikiri n'akụkụ nke ọzọ wee laghachi azụ. Zenarị mmegharị ahụ ma ọ bụ ngwa ngwa, nke nwere ike imebi akwara gị.
• Tinye Isi Isi Gị: Itinye akwara isi gị dị oke mkpa maka mmega ahụ a. Ọ na-enyere aka mee ka ahụ gị kwụsie ike ma nọgide na-enwe nguzozi. Mmejọ a na-emekarị bụ ịdabere naanị na akwara azụ, nke nwere ike ibute mgbu azụ ma ọ bụ mmerụ ahụ.
• Usoro iku ume

Aka mgbachie okirikiri mkpịsị ụkwụ aka Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Aka mgbachie okirikiri mkpịsị ụkwụ aka?

Ee, ndị mbido nwere ike ịme mmega ahụ nke Aka Clasped Circular Toe Touch, mana ha kwesịrị ịmalite nwayọ nwayọ. Mmega ahụ chọrọ nguzozi, mgbanwe na nhazi, nke ndị mbido nwere ike ghara ibido. A na-atụ aro ka ịmalite site na obere mmegharị ahụ wee jiri nwayọọ nwayọọ na-abawanye ka ha na-enwekwu ntụsara ahụ na mgbanwe. Ọ bụrụ na ahụ erughị ala ma ọ bụ ihe mgbu ọ bụla ha nwere, ha kwesịrị ịkwụsị ozugbo iji zere mmerụ ahụ. Ọ nwekwara ike ịbara ndị mbido aka inwe onye nkuzi ma ọ bụ onye nwere ahụmahụ na-eduzi ha na usoro ahụ iji hụ na ụdị ziri ezi.

Ibintu byinshi bijyanye no kwa Aka mgbachie okirikiri mkpịsị ụkwụ aka?

• The ọdụdụ mkpịsị aka aka, ebe ị na-anọdụ ala n'ala na-esetịpụrụ ụkwụ gị ma rute ná mkpịsị ụkwụ gị.
• The Standing Toe Touch, ebe i guzoro ọtọ, gbadaa n'úkwù, wee ruo mkpịsị ụkwụ gị.
• Otu mkpịsị ụkwụ otu ụkwụ, ebe ị kwụ n'otu n'otu ma rute na mkpịsị ụkwụ nke ụkwụ ebuliri elu.
• The Yoga Toe Touch, ebe ị kwụ n'ebe sara mbara, na-ehulata n'úkwù ma jiri ahụ dị jụụ rute mkpịsị ụkwụ gị.

Ibintu byiza bikanagorwa Aka mgbachie okirikiri mkpịsị ụkwụ aka?

• Mpempe akwụkwọ na-aga n'ihu: Dị ka aka mgbachide okirikiri okirikiri mkpịsị ụkwụ, Fold Forward na-akwalitekwa hamstring na mgbanwe azụ dị ala, nke nwere ike inye aka kwalite oke mmegharị na arụmọrụ n'ime mmetụ aka mkpịsị ụkwụ.
• Plank: Ọ bụ ezie na aka na-agbaji okirikiri okirikiri mkpịsị ụkwụ aka na-elekwasị anya na mgbanwe na mmegharị, Plank na-emeju ya site n'ime ka akwara dị ike, na-enye nguzozi nke ike na mgbanwe na usoro mgbatị ahụ gị.