Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa tsokoki na cinya na ciki da kuma inganta kwanciyar hankali. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin ƙananan jikinsu da daidaito. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen rigakafin rauni, haɓaka wasan motsa jiki, da ba da gudummawa ga daidaitawar jiki gaba ɗaya da matsayi.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

• Ka kwantar da kai a hannunka na kasa kuma sanya hannunka na sama a kasa a gaban kirjinka don daidaitawa.
• Ka ɗaga ƙafarka ta sama kadan, sannan ka ɗaga ƙafar ka daga ƙasa, ka ajiye ta madaidaiciya.
• Sannu a hankali saukar da ƙafar ƙasan ku zuwa ƙasa, tabbatar da ci gaba da sarrafa motsi maimakon barin shi ya faɗi.
• Maimaita wannan motsi don saita adadin maimaitawa, sannan ku canza zuwa wancan gefe kuma kuyi adadin maimaitawa tare da ɗayan ƙafar.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

• Motsi Mai Sarrafa: Kuskure ɗaya na gama gari shine gaggauwa ta cikin motsi. Tabbatar da ɗagawa da runtse ƙafarka a hankali, sarrafawa. Wannan ba wai kawai yana hana damuwa ba amma har ma yana tabbatar da cewa tsokoki suna aiki sosai a duk lokacin motsa jiki.
• Shiga Mahimmanci: Yayin da aka mayar da hankali ga motsa jiki yana kan tsokoki masu tsauri, yana da mahimmanci don haɗa ainihin ku. Wannan yana ba da kwanciyar hankali, yana taimakawa kiyaye tsari mai kyau, kuma yana haɓaka tasirin aikin gabaɗaya.
• Guji Hawan Hawa: Wani kuskure na yau da kullun shine ɗaga kafa da yawa. Wannan na iya cutar da kugu da baya. Manufar ba ita ce ɗaga ƙafarku ba

Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya Ƙarya na Ƙarya Ƙarya Ƙarya ta Ƙarya Ƙaƙwalwar Ƙwaƙwalwa na Side Liing Hip. Yana da motsa jiki mai sauƙi da tasiri don ƙarfafa cinya na ciki da tsokoki na hip. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan kun ji wani rashin jin daɗi ko ciwo yayin motsa jiki, dakatar da nan da nan kuma ku tuntuɓi ƙwararren ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

• Gefen gefen lying: A cikin wannan bambance-bambancen, an ɗaukaka ƙananan kafa a kan mataki ko dandamali, ƙara yawan motsi da ƙarfi na motsa jiki.
• A gefe mai nauyi a kan kari na hip: Wannan bambance bambancen ya ƙunshi riƙe dumbbell ko nauyi akan ƙafarku, ƙara juriya da kuma tsanani na motsa jiki.
• Pilates Side Liing Hip Adduction: Wannan bambancin ya haɗa da ka'idodin Pilates, yana mai da hankali kan jinkirin, ƙungiyoyi masu sarrafawa da haɗin kai.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa: Wannan bambancin ya ƙunshi saka nauyin idon sawu, samar da juriya akai-akai a duk lokacin motsa jiki da kuma ƙara ƙarfinsa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

• Clamshells: Clamshells suna da fa'ida saboda suna kai hari ga masu satar hip da kuma masu haɓakawa. Wannan na iya taimakawa wajen daidaita haɓakar tsoka a bangarorin biyu na kwatangwalo, haɓaka aikin da aka yi a gefen ƙwanƙwarar da ke da shi ta hanyar tabbatar da tsokoki na hip daidai suke da ƙarfi.
• Squats: Squats wani motsa jiki ne wanda ke aiki iri-iri na ƙananan tsokoki na jiki ciki har da adductors. Haɗa squats na iya taimakawa wajen ƙara ƙarfin gabaɗaya da juriya na tsokoki na tsokoki, wanda zai iya inganta tasiri da inganci na Side Liing Hip Adduction.