Motsa jiki don shimfida latsawa

Mikewa yana da fa'ida koyaushe bayan aikin motsa jiki. A wannan karon mun shirya atisaye guda 5 domin mikewa cikin jijiyoyin ciki.

Rakumi Pose

1. Samu gwiwoyi. Mayar da hannayenku ka huta dasu a gindi, a hankali ka fara lankwasawa. Hangen nesa tsakanin ƙananan ƙafa da cinya digiri 90 ne kuma baya canzawa ko'ina cikin aikin.
2. Lokacin da ka riga ka sassauta sosai, matsar da hannayenka zuwa diddigenka. A lokaci guda, kirjin yana lanƙwasa, kuma idanuwa suna kallon baya.

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Sama Kare Matsayi

1. Kwanta a ƙasa kan tabarma. Kafafu sun mike.
2. Sanya tafin hannunka a matakin kirji. Fara fara daidaita hannayenka, yayin lankwasa jikinka baya.
3. Miƙe hannayenka gaba ɗaya. A wannan yanayin, ya kamata a ɗaga ƙashin ƙugu. Arfafawa kawai akan tafin hannu da kuma bayan ƙafa. Duba sama da gaba.

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Tsaye lanƙwasa

1. Yi yayin tsaye.
2. Haɗa yatsunku ku ɗaga sama, dabino ya fita.
3. Mayar da hannayenka da suka hade, baka domin duwaiwanka suyi zafi. Wannan zai guji damuwa mara nauyi akan ƙashin baya.

Karkatar gefe

1. Tsaya madaidaiciya tare da ƙafafunku tare, hannayen da aka ɗaga a wuri ɗaya kamar a aikin da ya gabata.
2. Da farko, miƙa sama tare da hannayenka, sa'annan kuma ka mai da hankali a hankali tare da ɗaga hannayenka zuwa hagu da dama. Kada ku daga ƙafafunku daga ƙasan, kuyi ƙoƙari ku miƙa tsokoki na ciki.

Kwance juya baya

1. Kwanciya a bayanka tare da miƙa hannayenka tafin hannunka kwance a ƙasa.
2. Lanƙwasa gwiwoyinku na hagu kuma juya shi zuwa dama, kuna ƙoƙari ku isa bene daga gefen ɗayan kafa. A lokaci guda, yi ƙoƙarin sa ƙafarka ta dama ta miƙe. Juya kan ka daga gwiwa.
3. Maimaita aikin don ɗayan kafa.

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Kalli bidiyon: The technique of push-ups from the floor. Part 2. Israel 2014 (Mayu 2025).