Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Sakonnin ƙafa: Dama'a
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

Kwallon Motsa Jiki akan bangon Maraƙin Rawar motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na maraƙi kuma yana haɓaka daidaituwa gaba ɗaya. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gudu, ko duk wanda ke nufin inganta ƙarfin jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka aikin ku a cikin wasanni, gudu, da sauran ayyukan jiki waɗanda ke buƙatar ƙarfi da kwanciyar hankali ƙananan tsokoki.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• A hankali ɗaga dugadugan ku daga ƙasa yayin da kuke riƙe ƙwallon a tsaye, da kyau a tsaye akan yatsun kafa don haɗa tsokoki na maraƙi.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, tabbatar da an haɗa ainihin ku kuma baya ya mike.
• Bayan riƙe matsayi, sannu a hankali rage diddige ku zuwa ƙasa, kiyaye iko a cikin motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye ƙwallon ƙafa da kuma sarrafa motsinku.

Lajin Don yi Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Matsayin Ƙafar Da Ya dace: Ƙafafunku ya kamata su kasance da nisa da nisa kuma a sanya su da kyau a ƙasa. Ka guji sanya ƙafafunka kusa da juna ko kuma nesa sosai, saboda wannan na iya haifar da rashin kwanciyar hankali da yuwuwar rauni. Ya kamata yatsun kafa su nuna gaba gaba, ba ciki ko waje ba.
• Motsi masu sarrafawa: Lokacin yin ɗaga maraƙi, tabbatar da matsa sama da ƙasa a hankali da sarrafawa. Ka guje wa bouncing ko yin motsi mai ban tsoro, saboda wannan na iya haifar da rauni. Motsi na sama ya kamata ya kasance a kan ƙwallan ƙafafunku, kuma motsin ƙasa ya kamata ya kasance har sai diddige ku ɗan taɓa ƙasa.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da yin cikakken aiki

Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

Ee, masu farawa zasu iya yin wasan motsa jiki akan bangon Calf Raise motsa jiki. Motsa jiki ce mai saukin kai kuma mai aminci wanda ke kai hari ga tsokoki na maraƙi. Koyaya, masu farawa yakamata su fara da ƙarancin maimaitawa kuma sannu a hankali suna ƙaruwa yayin da ƙarfinsu da ƙarfinsu ya inganta. Kamar kowane sabon motsa jiki, yana da mahimmanci a koyi tsari daidai don guje wa rauni. Idan zai yiwu, sa mai horo ko ƙwararren mai motsa jiki ya fara nuna motsa jiki.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• Wurin zama Maraƙi Tadawa: A cikin wannan bambancin, kuna zaune akan benci mai nauyi akan gwiwoyinku, sannan ku ɗaga ku runtse ƙafarku.
• Hawan Maraƙin Ƙafa Guda Daya: Ana yin wannan bambancin ta hanyar tsayawa akan ƙafa ɗaya, ɗaga jikinka zuwa saman yatsan ƙafar ƙafa, sa'an nan kuma ragewa ƙasa sannu a hankali.
• Jumping Calf Ya Haikawa: Wannan babban bambance-bambancen ya haɗa da yin tsalle daga wuri mai faɗin ƙafa zuwa matsayi inda kake kan yatsan ƙafar ƙafa, shigar da maruƙan ka da ƙarfi.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwa ) na Ƙaƙa na Ƙaƙa na Ƙadda ) na Ƙaƙa na Ƙaƙa na Ƙaƙa ) na Ƙaƙwal na Ƙaƙwalwa na Ƙaƙa ) yana amfani da shi yana amfani da BOSU ball don ƙirƙirar yanayi maras kyau, wanda zai iya taimakawa wajen haɓaka tsokoki da inganta daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• A tsaye a cikin maraƙi: wannan darasi bai karfafa tsokan maraƙi ba amma kuma yana inganta daidaituwa da kwanciyar hankali, wanda ke da amfani don kiyaye madaidaicin matsayi a kan maraƙin bango ya ɗaga.
• Jumping Rope: Wannan motsa jiki ne na cardio wanda kuma yana aiki da tsokoki na maraƙi, yana taimakawa wajen ƙara ƙarfin hali da ƙarfin hali, wanda zai zama da amfani don yin maimaita wasan motsa jiki da yawa akan bangon maraƙi.