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Delta Wasanni

Motsa jiki don shimfida tsokoki na gluteus

Abokai, mun shirya muku wasu atisaye masu amfani don shimfida tsokoki. Mikewa bayan motsa jiki yana da matukar amfani kuma bai kamata a yi sakaci da shi ba. Akwai atisaye na gindi wanda ya dace da mutanen kowane zamani. Zaɓi waɗanda za ku iya aiwatarwa da isasshen sauƙi, amma a lokaci guda, kuna buƙatar su don ba da tashin hankali a cikin ƙwayar ƙwayar cuta. Ba za ku iya miƙawa zuwa zafi ba.

Mahimmanci! Ya kamata a yi amfani da tufafi masu kyau don karatu. Zai fi kyau idan anyi shi daga yadudduka na halitta. Ya kamata a fara karatun a hankali, ba tare da motsi kwatsam ba.

Gaba, bari muyi la'akari da shahararrun atisaye mai shimfidawa.

Kwanci tashi

  1. Ka kwanta a bayanka ka ɗaga ƙafafunka sun durƙusa a gwiwoyi. Cinyoyin ya kamata ya zama na tsaye a kasa.
  2. Sanya yatsan ƙafa ɗaya a bayan gwiwa na ɗayan. Yi amfani da wannan gwiwa don danna kan yatsan kafa, yana ƙaruwa a cikin tsokoki na gluteus.
  3. Hakanan maimaita tare da ɗayan kafa.

© fizkes - stock.adobe.com

Akan gwiwoyi

  1. Samu dukkan kafa huɗu ka sanya ƙafa ɗaya ƙafa ɗaya a kan ɗan maraƙin ɗayan. Yakamata kasan kafa ya juya zuwa dayan kafar.
  2. Matsar da jikinku duka, yana ƙara faɗaɗawa. Maimaitawa don ɗayan kafa.

Mikewa yayi zaune

  1. Zauna a ƙasa a kan gindi ku kuma miƙe ƙafafunku a gabanka.
  2. Auki ɗayan ƙafafun da hannayenka biyu ta diddigen, lankwasawa a gwiwa ka danna shi a kirjinka. Hannaye ya kamata su rufe juna. Jin tashin hankali.
  3. Maimaita motsi tare da sauran kafa.

"Kurciya Pose"

  1. Zauna a ƙasa tare da miƙa ƙafa ɗaya kuma ya miƙa baya, ɗayan kuma a gaba kuma ya durƙusa a gwiwa. Dakatar da hannayenka a gefunan jiki.
  2. Na gaba, durƙusa gaba ka sanya farcen hannunka a ƙasa a gaban ƙafafunka tare da yatsun kafa a rufe. Mikewa
  3. Yi irin wannan motsi tare da swapping ƙafafunku.

Tabbatar kallon bidiyo game da miƙa gindi! Akwai darussan da yawa waɗanda ba a haɗa su a cikin bitarmu ba:

Kalli bidiyon: Easy glute exercises at home for glute weakness (Yuli 2025).

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