Oblique tsokoki na ciki - Ayyuka

Don neman burin mai kyau, yawancin manta game da horar da tsokoki na ciki. Kuma kamar yadda ya bayyana a banza, saboda ƙananan ƙwayoyin da ke cikin ciki da ƙananan ƙwayar ciki suna samar da kyakkyawar tsutsa. Tambayar yadda za a kwashe ƙananan ƙwayoyin ciki yana buƙatar da mutane da yawa, ko da yake yana da alama ana amsa tambayoyin a farfajiyar - dole ka yi wasu nau'i na wasanni ko fara tafiya dakin motsa jiki.

Duk da haka. idan kun yi aikin ƙwaƙwalwar ƙwayoyin ciki, kamar yadda masu wasa na wasan kwaikwayo suke yi, za ku iya ganimar siliki. Gaskiyar ita ce, idan kun kasance a karkashin jagorancin malami, to hakika zai gaya maka yadda za a yi amfani da ƙwayar ƙwayar ciki. Amma idan kuna nazarin gida, to, kuna buƙatar tunawa yadda za a yi amfani da karfin ciki na ciki:

Don haka, wace irin aikin da ake bukata a kunshe a cikin aikinku don ƙarfafa tsokoki na ciki?

Aiki don ƙwaƙwalwar ƙwayoyin ciki:

  1. Matsayin farawa (IP): kafafu suna yaduwa, gwiwoyi sunyi haushi, hannayensu suna hadewa bayan kai a cikin kulle, jiki yana dan kadan a hankali. Mun sanya slopes zuwa dama da hagu, ajiye matsayi, i.e. ba juya ba kuma banda baya baya.
  2. IP: kwance a baya, diddige kafa na dama ya kasance a gefen hagu, hannun hagu a gefen kai, hannun dama a ƙasa tare da dabino a sama. Tsayar da tsokoki na ciki, yada hannuwan hagu zuwa gwiwa na dama, to sai ku koma cikin wuri mai farawa. A lokacin motsa jiki, tabbatar cewa an kwashe ƙashin ƙwanƙasa a ƙasa, kuma an ɗora a gefe a waje. Dole a yi wasan motsa jiki a bangarorin biyu.
  3. FE: kwance a baya, kafafu suna durƙusa a gwiwoyi tare da hutawa a ƙasa, hannayensu sun mika tare da dabino a jikin jiki. Tsayar da tsokoki mai ciki, tsage jiki daga bene kuma matsa hannunmu zuwa dama, to sai ku koma cikin wuri mai farawa. Dole a yi wasan motsa jiki a bangarorin biyu.
  4. IP: kwance a baya, ƙafafun ƙasa, kafafu sunyi gwiwoyi, makamai masu tasowa. A madadin dai ya janye ruwa daga bene, yana ja zuwa rufi da hannun dama.
  5. IP: kwance a baya, ƙafafunku sun durƙusa a gwiwoyi, ƙafar kaɗaɗɗinsu suna huta a kasa, an kulle hannayensu cikin kulle a baya da kai. Mun cire hannun kafa na dama daga ƙasa kuma muka shimfiɗa hannun hagu zuwa gwiwa na dama, sa'annan mu koma cikin matsayinsa na farko. A lokacin motsa jiki, yatsun kafa ya kamata ya rabu. Dole ne a yi wasan motsa jiki a bangarorin biyu.
  6. FE: kwance a baya, ƙafafu a kan nauyin nauyin, sun durƙusa a gwiwoyi, kai ya tashi kadan, an miƙa hannayen su zuwa ga sassan. A madadin haka, zamu isa ga kafafu ko kafafun kafafu.
  7. IP: Jingina a baya, hannayensu tare da gangar jikin, kafafu suna da nauyin nauyi, sunyi gwiwoyi. Muna yin karkatarwa, madaidaicin sauko da gwiwoyi zuwa dama da hagu. A lokacin motsa jiki, yana da muhimmanci a tabbatar da cewa ruwan wukake yana ci gaba da kwance a ƙasa.

Ana yin dukkanin darussa a hanyoyi da yawa. A yayin da ba a koya maka horo ba, to sai kuyi aiki a cikin jerin samfurori na 4-8. Idan kayi kaya a kan tsokoki a kullum, kuma basu ji tsoron farfado da su ba, zaka iya yin gwaje-gwaje a cikin sassa 3-4 na 12-24 repetitions.