Matsa T-sanda a cikin matsayi mai sauƙi

Ja T-sanda kwance - dabara motsa jiki:

1. Zazzage mai horar da nauyin da ake buƙata, daidaita farantin ƙafar ƙafa ta yadda a cikin matsayi na sama ɓangaren kirjina ya kasance sama da tsayawa. Tukwici: dangane da daidaitawar kayan aiki, matsayi daidai zai iya zama irin wannan, wanda babban ɓangaren ƙirjin zai huta a cikin shimfiɗar jariri.
2. Kwanta fuska a kan tsayawar kuma ka kama hannaye. Kuna iya amfani da spinaroonie, bronirovannyj ko tsaka tsaki dangane da abin da ɓangaren baya kuke son ɗauka.
3. Ɗaga wuyan daga tsayawar kuma mika hannuwansa a gabansa. Wannan zai zama matsayin ku na farko.
4. A kan exhale, a hankali ɗaga wuyanka sama. A ƙarshen motsi, matse tsokoki na baya. Tukwici: wani ɓangare na hannunka daga kafada zuwa gwiwar hannu, kiyaye kusa da gangar jikin don matsakaicin nauyin tsokar baya. Hakanan kiyaye jikin ku daga tushe kuma kada kuyi amfani da biceps don ɗaga nauyi.
5. Riƙe wannan matsayi na ƴan daƙiƙa guda. A kan numfashi sannu a hankali rage hannayen ku, komawa zuwa wurin farawa.
6. Kammala adadin da ake buƙata na maimaitawa.