Ƙwaƙwalwar Ƙafa Masu Zaune

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Quadriceps

Sakonni ga Ƙwaƙwalwar Ƙafa Masu Zaune

Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa quadriceps, yayin da kuma shiga hamstrings da glutes. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin ƙafa da sassauci ba tare da ɗaukar nauyi ba. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka sautin tsokar ƙafarku gabaɗaya, inganta daidaituwa, da yuwuwar rage haɗarin rauni a cikin ayyukan yau da kullun ko wasanni.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Ƙafa Masu Zaune

• Sannu a hankali shimfiɗa ƙafa ɗaya a gabanku yayin da kuke ajiye ɗayan ƙafar a ƙasa, tabbatar da cewa band ɗin yana da ƙarfi don samar da juriya.
• Riƙe ƙafarka a cikin matsayi mai tsawo na ƴan daƙiƙa, jin tashin hankali a cikin quadriceps.
• Sannu a hankali rage ƙafar ka zuwa ƙasa, kiyaye iko da kiyaye motsi cikin santsi don tabbatar da ƙungiyar juriya ba ta yi rauni ba.
• Maimaita motsa jiki don saita adadin maimaitawa, sannan canza zuwa ɗayan kafa.

Lajin Don yi Ƙwaƙwalwar Ƙafa Masu Zaune

• Motsi Mai Sarrafa: Miƙa ƙafa ɗaya kai tsaye a gabanka, ajiye ɗayan ƙafarka a ƙasa. Makullin anan shine sarrafa motsinku kuma kada ku bari band ɗin ya karye da sauri. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon tsoka.
• Cikakkun Tsawo: Tabbatar da tsawaita ƙafarka cikakke ba tare da kulle gwiwa ba. Kuskure na yau da kullun shine ko dai rashin tsawaita kafa cikakke, wanda ke rage tasirin motsa jiki, ko kulle gwiwa, wanda zai iya haifar da rauni.
• Shiga Mahimmancin ku: Yayin yin motsa jiki, ci gaba da yin aikin jigon ku. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, da kuma aiki da tsokoki na ciki. Kuskure na kowa shine yin watsi da ainihin, wanda zai haifar da mummunan tsari da

Ƙwaƙwalwar Ƙafa Masu Zaune Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Ƙafa Masu Zaune?

Ee, masu farawa za su iya yin aikin Tsawaita Ƙafafun Wurin Wuta. Abu ne mai sauƙi kuma mai tasiri don ƙarfafa tsokoki na quadriceps a gaban cinya. Koyaya, yana da mahimmanci ga masu farawa su fara da ƙungiyar juriya mai haske kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Hakanan yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya jagorance su da farko.

Me ya sa ya wuce ga Ƙwaƙwalwar Ƙafa Masu Zaune?

• Band kwance kafa na kafa: Don wannan bambance bambancen, kuna kwance a baya ku kuma ɗaure ƙafarku zuwa sama, yana aiki da juriya na ƙungiyar.
• Tsawaita Ƙafar Ƙafa ɗaya: Wannan bambancin yana mai da hankali kan ƙafa ɗaya a lokaci guda, inda za ku zauna a kan kujera kuma ku madauki bandeji na juriya a kusa da ƙafa ɗaya da ƙafar kujera, sannan ku mika wannan ƙafar a waje.
• Ƙafafun Ƙafa Biyu: Wannan bambancin ya ƙunshi yin amfani da makada biyu a lokaci guda, ɗaya don kowace ƙafa, ƙara juriya da kuma sa motsa jiki ya zama kalubale.
• Ƙungiyar Ƙafafun Ƙafafun Ƙafa tare da Twist: Wannan bambancin yana ƙara juzu'i a saman tsayin ƙafar ƙafa don shiga tsokoki na wucin gadi da kuma quadriceps.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Ƙafa Masu Zaune?

• Lunges: Huntses wata babbar cikawa ce ga Bandy kafa kari yayin da suke kaiwa Quadrices amma sun hada da ayyukan kafa da motsi.
• Latsa Kafa: Motsawar Ƙafafun Ƙafa yana da fa'ida yayin da yake kwaikwayon motsi iri ɗaya kamar Ƙwallon Ƙafafun Ƙafafun Wuta amma tare da nauyi mai girma, yana ba da damar ƙarfafa ci gaba na quadriceps da glutes.