Motsi 9 / 13 · 32 ƙirge · 体を斜め下に曲げ、胸を反らす運動
Sunkuyawa a Karkace da Buɗe Ƙirji
Sunkuya ƙasa zuwa ƙafa ɗaya, sannan ka buɗe a faɗi kamar fure.
Sunkuya a karkace ƙasa zuwa ƙafa ɗaya da hannayenka biyu, sannan ka tashi ka buɗe ƙirjinka a faɗi — kana sauya gefe.
Yadda ake yinsa
- Tsaya da ƙafafu a buɗe sosai, hannaye sama da kai.
- Kaɗa hannayenka biyu a karkace ƙasa zuwa ƙafarka ta hagu, kana lanƙwasawa daga kwankwaso.
- Tashi sama ka buɗe hannayen a faɗi yayin da ƙirjinka ke ɗagawa.
- Maimaita zuwa ƙafar dama, kana sauyawa tare da ƙirgen.
Numfashi: Fitar da numfashi yayin sunkuyawa ƙasa, shaƙa yayin buɗewa sama.
Abin da yake yi
- Yana haɗa juyawa, lanƙwasawa daga kwankwaso, da miƙewa — motsi ɗaya mafi cika a shirin.
- Yana gina daidaiton motsi yayin da jiki ke ƙetare layin tsakiyarsa.
Kurakuran da aka saba yi
- Lanƙwasa baya sosai a ƙasa — lanƙwasa daga kwankwaso.
- Tsallake buɗe ƙirji a sama; tashin rabin motsin ne.
Tambayoyi
Wannan yana jin kamar mai rikitarwa — yaya zan koye shi?
Koye shi rabi-rabi: fara da sunkuyawar karkace ita kaɗai, sannan tashi-da-buɗewa ita kaɗai, sannan ka haɗa su. Zangon kiɗan yana ba ka cikakken ƙirge takwas ga kowane gefe.
Zurfin sunkuyawar nawa ne?
Zuwa gwiwa ko ƙwaurin ƙafa ya isa sosai. Hanyar karkace ta fi zurfin muhimmanci.
Radio Taiso mai sauƙi ne, amma duk da haka motsa jiki ne. Idan kana da wata matsalar lafiya, ko rauni, ko wata shakka, tuntuɓi ƙwararren likita kafin ka fara.