Matakan hawa za su koya: dumi - hawa - tafiya mai sauri - mikewa, minti 8 dumi sama Minti 40 hawan minti 7 cikin sauri.
Jagoran Matsayin Hawa:
1. Ki kiyaye jiki ya jingina gaba a tsakani, ba wai kawai ya matse ciki ba, har ma da sane da kwankwason gindi, baya madaidaici kamar sako-sako, idanu sun tsaya tsayin daka suna kallon gaba, babban yankin gaba daya mutum kamar karfe ne. farantin, guje wa hunchback, kuma jiki a barga kamar Tazan.
2. Hannun dabi'a suna lilo a ɓangarorin jiki biyu, zaku iya ƙoƙarin ƙara yawan lilo cikin rhythmically, da gaske ba don tallafawa handrails a ɓangarorin biyu ba, dogaro da ma'auni da ƙarfi.
3. Kula da tsari na saukowa ƙafa, da farko bari yatsan ya taɓa ƙasa, sa'an nan kuma canzawa zuwa tafin ƙafar ƙafa, cinya, gwiwa da yatsan yatsa ko da yaushe kiyaye cikin layi madaidaiciya, tsananin guje wa ciki takwas na waje takwas, kula da daidai tafiya.
Ba daidai ba dunƙulewahawa:
1. Rike hannaye ka karkata kai tsaye ko baya;
2. Unstable core da hip kasusuwa;
3. Saukowar ƙafar ƙafa, ƙarfin ƙafar ƙafar gaba;
4. Ɗauki gajerun matakai.
Saitunan gradient na kimiyya da sauri:
1. Mintuna 8 na farko na cikakken dumi, gangara 8-10, gudun 3;
2. Sa'an nan 8-40 minti cikakken gudu, gangara 13-18, gudun 4-6 (daidaitaccen daidaitawa bisa ga lafiyar jiki na mutum);
3. Kusa da ƙarshen mintuna 7, sannu a hankali kuma kuyi tafiya da sauri, gangara 8-10, saurin 3-4.
A ƙarshen aikin motsa jiki, tabbatar da shimfiɗa maruƙanku, cinyoyinku, da kwatangwalo. Miƙewa maraƙi: Mataki kan mataki da ƙafa ɗaya, karkata gaba, kuma ji shimfiɗar bayan ɗan maraƙin. Miƙewar cinya: Tsaya gefe ɗaya ƙafa ɗaya, lanƙwasa ɗayan ƙafar baya, kuma ku kama ƙafar ƙafar ku kuma matsar da shi zuwa ga kwatangwalo. Miƙewa hip: Kwanta a baya akan tabarma na yoga tare da lanƙwasa ƙafafu, sanya ƙafa ɗaya akan ɗayan, riƙe ƙafar ƙafar ku kuma ja gaba. Riƙe kowane motsi don 20-30 seconds.
Waɗannan su ne tukwici na aikin hawan keke. Shin kun koya su? Jeka gwada shi!
Lokacin aikawa: Oktoba-16-2024