Ƙwallon Ƙwallon Ƙarfafawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Latissimus Dorsi, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Sakonni ga Ƙwallon Ƙwallon Ƙarfafawa

Ƙwallon Ƙwallon Ƙarfafa Ƙarfafawa ne mai ƙarfafawa wanda ke nufin tsokoki na ciki, ƙananan baya, da kafadu, yana inganta mafi kyawun matsayi da cikakkiyar kwanciyar hankali. Yana da manufa ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Mutane za su so yin wannan motsa jiki saboda ba wai kawai inganta ƙarfin zuciya da daidaituwa ba, har ma yana taimakawa wajen rigakafin rauni, yana mai da shi ƙari mai mahimmanci ga kowane motsa jiki na yau da kullum.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙarfafawa

• Mayar da gaba kuma sanya hannayenku a kan ƙwallon kwanciyar hankali tare da haɗa hannayenku tare.
• Sannu a hankali mirgine kwallon daga jikinka ta hanyar mika hannunka a gabanka, yayin da kake rike bayanka kai tsaye da kuma cibiya.
• Mirƙira gwargwadon iyawa yayin da kuke riƙe da tsari mai kyau, sannan ku dakata na ɗan lokaci.
• Sannu a hankali mirgine kwallon zuwa jikinka ta lankwasawa hannunka, komawa zuwa wurin farawa. Maimaita wannan motsi don adadin da ake so na maimaitawa.

Lajin Don yi Ƙwallon Ƙwallon Ƙarfafawa

• Motsi Mai Sarrafa: A hankali mirgine ƙwallon gaba, faɗaɗa jikinku gwargwadon iyawa ba tare da kirƙira baya ba. Kuskure na yau da kullun shine yin birgima da sauri ko da nisa, wanda zai iya haifar da rauni. Makullin shine kiyaye iko a duk lokacin motsi.
• Shiga Core: Yayin da kuke mirgine ƙwallon gaba, tabbatar da an haɗa ainihin ku. Wannan zai kare ƙananan baya da kuma tabbatar da cewa kuna aiki daidai tsokoki. Kuskure na yau da kullun shine dogara ga hannunka don yin aikin, maimakon shigar da ainihin.
• Dawowa Lafiya: Bayan isa wurin mafi tsayi, sannu a hankali ja kwallon baya zuwa gwiwoyinku, komawa farkon ku.

Ƙwallon Ƙwallon Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙarfafawa?

Ee, masu farawa za su iya yin motsa jiki na Stability Ball Rollout. Koyaya, yana da mahimmanci don farawa da sigar haske don tabbatar da tsari mai kyau da hana rauni. Ya kamata masu farawa su fara da gwiwoyi a ƙasa kuma a hankali su yi birgima gwargwadon yadda za su iya yayin da suke riƙe da tsari mai kyau da sarrafawa. Yayin da ƙarfi da kwanciyar hankali suka inganta, za su iya ƙara wahala ta hanyar mirgine gaba ko farawa daga matsayi na tsaye. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum mai jagorar masu farawa ta hanyar don tabbatar da aminci.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙarfafawa?

• Ƙarfafa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafa Ƙwararru ta Ƙarfafa Ƙarfafawa a kan tsokoki.
• Dogo Kwallaka Ball Rosout tare da karkatarwa: Wannan bambance bambancen ya ƙunshi murkushe hanyoyin zuwa gefe a cikin kowace rana, sanya hannu da ɗora.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Hannu ɗaya: Wannan ci-gaba na ci gaba ya ƙunshi yin motsa jiki da hannu ɗaya a kan ƙwallon, wanda ke ƙara yawan wahala kuma yana ƙara yawan gaske.
• Ƙwallon Ƙwallon Ƙarfafawa tare da Pike: Wannan bambancin yana ƙara motsi na pike a ƙarshen kowace ƙaddamarwa, wanda ke kaiwa ƙananan tsokoki na ciki kuma yana ƙara yawan wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙarfafawa?

• Swiss Ball Jackknife: Wannan motsa jiki yana cike da Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa kamar yadda kuma yake amfani da ƙwallon kwanciyar hankali kuma yana mai da hankali kan ƙarfafa ainihin tsokoki, haɓaka ma'auni, da inganta daidaituwa gaba ɗaya.
• Darasi na Bug: Wannan motsa jiki ya cika kwanciyar hankali Ball Rollouts saboda yana da nau'ikan tsokoki iri ɗaya amma ta wata hanya daban, bayar da dama kan karfin gwiwa da kwanciyar hankali.