Mushuk sigir
About this exercise
"Mushuk sigir" targets the Orqa muscle group, suitable for beginners. The main load falls on: Bel. Equipment needed: O'z vazni.
Description
Umurtqa pog'onasini safarbar qilish va isitish, orqa tarafdagi kuchlanishni yumshatish va holatni yaxshilash uchun harakat.
Instructions
1. To'rt oyoqqa turing.
2. Nafas olayotganda, orqangizga egilib, oshqozoningizni pastga tushiring va boshingizni va dum suyagingizni yuqoriga ko'taring ("sigir").
3. Nafas olayotganda, orqangizni yumaloqlang, qorinni umurtqa pog'onasiga torting va boshingizni pastga tushiring ("mushuk").
4. Silliq va uzluksiz harakatlaning.
Muscles worked
Primary
Secondary
