Ayyukan motsa jiki
7K 0 01/31/2017 (bita ta karshe: 04/28/2019)
Rataya (Rataya Mai tsabta) motsa jiki ne na gajere wanda aka ari daga ɗaga nauyi. Ana amfani dashi azaman kashi wanda ke taimakawa wajen sarrafa turawar motsi. Dole ne a faɗi cewa wannan ɓangaren na "cikakken tsawon" turawa ne wanda ke haifar da mahimman matsaloli daga mahangar fasaha - yadda ake kawo ƙwanƙwasa nauyi daga matsayi daga gwiwoyi zuwa matsayin "ƙwanƙwasa a kirji"? A kan wannan tambayar ne za mu yi ƙoƙarin amsawa.
Fasahar motsa jiki
Bari mu fara bisa al'ada tare da fasahar ratayewa.
Matsayi na farko
- Yayinda yake tsaye, sandar tana a madaidaiciyar hannaye.
- Rikon yana da gefe daya, madaidaici, "a cikin kulle".
- Gwiwoyi suna tsaye, baya baya, kafadu baya.
- Tallafawa a kan dukkan ƙafa, ƙafa da gwiwoyi suna duban hanya ɗaya, kaɗan kaɗan.
- Footafa yana ƙarƙashin gwiwa, gwiwa a ƙarƙashin haɗin gwiwa.
A wannan matsayin, kafadar kafadar ku zata kasance a gaba a kan daidai wannan kafaɗar a kafaɗarku - wannan zai tabbatar da daidaitattun motsi na dukkan motsi.
Minarfafawa
Muna motsa jiki gaba kadan, ƙashin ƙugu kadan baya. Lanƙwasa ƙafafu kaɗan a haɗin gwiwa. Sanda ya rataya akan tsokar trapezius. A wannan lokacin, a ci gaba da motsi, muna:
- Tanƙwara gwiwoyinku
- Muna ciyar da ƙashin ƙugu gaba
- Mun lalata sandar da trapezoid.
- Biye da trapezoid, gwiwar hannu sun haura sama tare da hannun gaban.
Shan a kirji
A lokacin da karfin rashin kuzari ya yi kadan, kuma sandar da ke hannuwan ta tsallaka layin kan nono, gwiwar hannu za su sauka kuma su taru, don haka gwiwar hannu a kowane bangare ya shiga karkashin goshin sunan guda. A karshen magana, hannayen hannayensu fadi-biyu kafada, gwiwowi suna karkashin hannayen, sandar barbell tana matakin matakin wuyan wuyan hannayenta, ko kuma dan kadan kasa. Gwiwar hannu ya tsaya a kan jiki. A ka'ida, ya kamata ku kasance a shirye don danna turawa daga wannan matsayin - kuma ku yi tare da matsakaicin nauyin da zai yiwu a gare ku kuma tare da ƙaramin tashin hankali - wannan yana bayanin ainihin wannan matsayi na ƙarshe a cikin wannan motsi.
Fita zuwa vis
Jiki yana ci gaba, ana jefa ƙwanƙwasa, kamar yadda yake, daga jikunan wuyanta. A lokaci guda, a ƙarƙashin rinjayar nauyi, yana motsawa zuwa bene. Yakamata aikin ya motsa sosai tare da jikinku. Bayan wucewa ta cikin plexus na hasken rana, ja gwiwar hannu sama, dakatar da motsin sandar da sake dawo da iko akanta. Lokacin da sandar take a matakin hip, daidaita gwiwoyi, gabobin kwatangwalo, ka kawo wuyan kafaɗa tare.
