Manta Tudun -Tsugunnawa Zai Iya Zama Mafi kyawun Motsa Jiki

Wadatacce

• Panther Planks
• Motsa Panthers
• Lateral Panther
• Bita don

Ana yaba tasoshin a matsayin Babban Grail na manyan darussan-ba wai kawai saboda sun sassaƙa zuciyar ku ba, amma saboda suna ɗaukar sauran tsokoki a duk jikin ku. Kamar yadda suke da ban mamaki, kawai ana iya samun sabon motsi a cikin gari: rarrafe.

Wannan ba wani sabon tunani ne mai banƙyama wanda wani ya zo da shi-duk mun fara yin shi kafin mu iya tafiya, bayan duka (duh). Tim Anderson, mai haɗin gwiwa na Ƙarfin Asali kuma marubucin littafin ya dawo da rarrafe yayin balaga a cikin 2011. Kasancewar harsashi. Yin rarrafe yana taimaka wa yara haɓaka ingantacciyar hanyar tafiya, kuma lokacin da manya (waɗanda ke ciyar da duk lokacinsu akan kafafu biyu, ba huɗu ba) sun manta da wannan tsarin na iya haifar da ciwo, in ji shi, a cewar Washington Post.

Bugu da kari, rarrafe, hawan hawa, da sauransu, tana shiga cikin tsarin motsi wanda aka tsara dan adam don haka, yana da mabuɗin haɗawa cikin ayyukan motsa jiki na yau da kullun-kawai ka tambayi Adam Von Rothfelder, wanda gabaɗayan tsarin horo ya dogara ne akan motsi na halitta. (Ga ainihin abin da wannan ke nufi da misalin motsa jiki wanda ke gwada kwakwalwar ku da jikin ku.) Motsin ba wai kawai yana amfanar jikin ku ba; rarrafe tare da madaidaicin tsari da haɗin gwiwar motsi na ƙafar hannu na iya zama da wahala ga tunanin ku kuma.

Ba kamar jakar jarirai na hannu da gwiwoyi ba, idan ana batun rarrafe don dacewa, ya fi hannu da ƙafa. Gwada waɗannan atisayen rarrafe daban-daban na mai horarwa Kira Stokes, kuma ku ji fa'idodin da kuka rasa.

Panther Planks

A. Sanya wuyan hannu a ƙarƙashin kafadu da gwiwoyi ƙarƙashin kwatangwalo.

B. Kula da baya baya, ɗaga gwiwoyi 2 inci daga ƙasa. Riƙe wannan matsayi, yana shawagi daga ƙasa.

(Wannan ɗaya ne kawai daga cikin masu horar da bambance-bambancen plank Kira Stokes ya zo tare da wannan ƙalubalen plank na kwanaki 30.)

Motsa Panthers

A. Fara a duk ƙafa huɗu, tare da gwiwoyi suna shaƙe inci 2 sama da ƙasa.

B. Tsayawa baya da madaidaiciya, matsa gaba da hannu da kafa gaba inci 2, juye gwiwar hannu a ciki, tsoma zuwa bene. Maimaita tare da ɗayan gefen.

C. Matsa gaba don jimlar matakai 4, sannan zuwa baya don matakai 4.

(Don ƙarin motsi na sassaƙa hannu, gwada sauran wannan ƙalubalen-ƙwanƙwasa na kwanaki 30.)

Lateral Panther

A. A ɗauka matsayin panther panther: wuyan hannu ƙarƙashin kafadu da gwiwoyi ƙarƙashin kwatangwalo, tare da lebur baya da gwiwoyi suna shawagi da inci 2 daga ƙasa.

B. Kula da madaidaiciyar baya da kiyaye gwiwoyi 2 inci daga ƙasa, motsa jiki zuwa dama ta hanyar motsa hannun dama da ƙafar dama zuwa dama kaɗan kaɗan, sannan hannun hagu da ƙafar hagu zuwa dama.

C. Matsar zuwa dama don matakai 4, sannan motsa hagu ta wannan hanya don matakai 4.

Bita don