Sauƙaƙe Gymnastics Motsawa - Don sassaƙa Jiki

Kun yi gumi na sa'o'i a wurin motsa jiki, kuna ɗaukar nauyi har sai tsokar ku ta fashe, kuma kuna bin tsarin abinci wanda ya taimaka wa abokinku rasa kilo 20. Amma har yanzu cikinki yana fitowa daga wando, gindinki yana fitowa daga baya. Abinci da motsa jiki kadai bazai isa su siffata jiki ba. Sauƙaƙe motsin motsa jiki Kuna iya siffanta jikin ku.

Fadin bankwana ga matse-matse a kan lebur ciki lokaci yayi da za a samu... sauki gymnastic motsi siffata jikinki.

Sauƙaƙe motsin motsa jiki wanda ke siffata jiki

Yi waɗannan motsa jiki na minti 15, sau uku a rana.

bike

• Ka kwanta tare da ɓoye bayanka a ƙasa. 
• Saka hannuwanku a bayan kan ku. 
• Ɗaga ƙafafunku sama a kusurwar digiri 45.
• Sannu a hankali motsa ƙafafu kamar ana yin keke. 
• Madadin haka don gwiwa ta dama ta taɓa gwiwar gwiwar hagu kuma gwiwa ta hagu ta taɓa gwiwar gwiwar dama.

jawo gwiwa

• Zauna kan kujera tare da durƙusa gwiwoyi. 
• Tsaya ƙafafu a ƙasa kuma ka riƙe gefen kujera.
• Matse ciki kuma ka karkata baya cikin kwanciyar hankali. 
• Dauke ƙafafunku kaɗan daga ƙasa. 
• Yayin da kuke cikin wannan matsayi, ja gwiwoyinku zuwa kirjin ku. Matse jikinka na sama gaba. 
• A hankali mayar da ƙafafunku zuwa wurin farawa kuma maimaita motsi.

jirgin ruwa na yau da kullun

• Ka kwanta a ƙasa tare da durƙusa gwiwoyi da ƙafafu tare a ƙasa. 
• Sanya matashin kai a ƙarƙashinka. 
• Saka tawul a bayan wuyan ku kuma riƙe tawul ta gefuna.
• Rike ciki ta hanyar jawo shi. 
• Kunna gaba da dukan jikin ku, ɗaga kafadu, kai, da baya.
• Sa'an nan kuma, ƙasa zuwa ƙasa, ba tare da taɓa ƙasa ba, kuma ku sake tashi a cikin hanya guda. 
• Wannan motsi na iya ɗan yi nauyi. A wannan yanayin, zaku iya yin motsi kawai tare da jikin ku na sama kuma yana tashi sama.

ball daga

• Ka kwanta a bayanka rike da kwallon tennis a hannunka. 
• Tare da hannayenku a gefen ku, shimfiɗa kafafunku zuwa rufi.
• Ka danne tsokoki na ciki da gindi. Ɗaga kafaɗunku da kai 'yan inci kaɗan daga ƙasa. 
• Kwallan za su kasance zuwa rufi, ba gaba ba. Kasa kuma maimaita motsi.

kwallon motsa jiki

• Kwanta a gefen hagu tare da hips ɗin ku suna taɓa ƙwallon kuma ku riƙe hannayenku a tsaye a ƙasa.
• Don sauƙin motsi, sanya hannun hagu a gaban hannun dama ko jingina da bangon da za ku iya jingina.
• Yanzu, jawo abs ɗin ku, sanya hannayenku a bayan kan ku. Sannu a hankali mirgine ƙwallon zuwa ƙasa, sannan ja shi baya zuwa wurin farawa.
• Maimaita sau goma a bangarorin biyu, hagu da dama.

Pilates motsa jiki

• Kunna gwiwoyinku kuma ku zauna a ƙasa tare da ƙafafu. 
• Ɗauki matashin kai, ninka shi biyu, sa'an nan kuma sanya shi a tsakanin kafafunku.
• Matsa matashin kai da kafafunku. Matsa sama zuwa yatsun kafa. Sa'an nan kuma sake matse cikin dugadugan ku. Maimaita wannan sau goma.
• Rike matashin kai a wuri guda kuma maimaita motsa jiki sau goma. Amma a wannan karon ya kamata yatsan yatsa ya kasance tare kuma dugadugan ku a ware.
• Sanya hannayenka a ƙarƙashin kai tare da ƙafafunka a kwance a ƙasa ba tare da motsa matashin kai ba. Mirgine kashin baya. 
• Sa'an nan sannu a hankali canza wannan siffa zuwa lankwasa mai siffar C. Makullin anan shine ka riƙe matashin kai tsaye kamar yadda zaku iya tsakanin kafafunku don ja da kanku sama. Maimaita wannan sau goma.
• Lokacin da zaku iya yin waɗannan motsi cikin sauƙi, kuyi ƙoƙarin ja gwiwoyinku zuwa cikin ku kuma buɗe su a diagonal ta yadda kafadar dama ta taɓa gwiwa ta hagu kuma kafadar ku ta hagu ta taɓa gwiwa ta dama. 
• Tabbatar cewa gwiwoyi da kwatangwalo suna tsaye a gabanka.
• Wannan motsi yana aiki da ɓangaren ciki na ƙafafu kuma yana rage girman kugu.

Bu sauki gymnastic motsi Ji daɗin siffar jikin ku!

References: 1