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 Ƙarfafa motsa jiki ne mai ƙarfi wanda ke kaiwa ga tsokoki na maraƙi, amma kuma yana haɗa cinyoyi da glutes. Wannan aikin yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman haɓaka ƙananan ƙarfin jiki da inganta daidaituwa. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen haɓaka sautin tsoka, haɓaka wasan motsa jiki, da haɓaka mafi kyawun matsayi.

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

• Tsaya tare da faɗin ƙafafu da nisa kuma a kwance a ƙasa, sannan a hankali ku fara ɗaga dugadugan ku daga ƙasa yayin da kuke tura baya a cikin ƙwallon.
• Tabbatar cewa kana amfani da maruƙanka don ɗaga jikinka zuwa sama, ba bayanka ko ƙwallon ba.
• Riƙe matsayi a saman na ƴan daƙiƙa, inda ya kamata ku kasance a kan ƙafãfunku, sa'an nan kuma a hankali runtse dugadugan ku zuwa ƙasa.
• Maimaita wannan tsari don maimaitawa da yawa, tabbatar da kiyaye tsari mai kyau a ko'ina.

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

• Matsayi da Daidaitawa: Tsaya jikin ku a tsaye, abs ɗin ku da kuma bayanku madaidaiciya a duk lokacin motsa jiki. Kada ka dogara sosai akan ƙwallon ko bari kwankwasonka yayi sanyi. Yana da mahimmanci don kula da daidaitaccen matsayi da daidaitawa don guje wa takurawa baya ko wasu tsokoki.
• Motsi Mai Sarrafa: Lokacin da kuka ɗaga diddige don tsayawa akan yatsan ƙafa, yi haka a hankali da sarrafawa. Hakazalika, runtse diddige ku zuwa ƙasa a hankali. Guji motsi ko motsi wanda zai iya haifar da rauni ko rauni.
• Cikakkun Motsi: Tabbatar da tsawaita maruƙanku a saman motsi kuma ku ƙyale diddiginku su faɗi ƙasa da matakin.

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. Yana da in mun gwada da lafiya kuma madaidaiciyar motsa jiki don yin. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara da ƙarfi mai sauƙi kuma sannu a hankali suna ƙaruwa yayin da ƙarfinsu da daidaituwarsu suka inganta. Hakanan yana da mahimmanci a yi amfani da sigar da ta dace don guje wa rauni. Idan ba a tabbata ba, yana da kyau koyaushe a nemi ƙwararrun ƙwararrun motsa jiki don jagora.

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?

• A tsaye mai maraƙi yana daukaka: Wannan yana buƙatar ku tsaya a gefen mataki ko dattako, tare da diddigin ku na rataye daga gefen, sannan ku ɗaga jikinku ya hau kan yatsunku.
• Dumbbell Calf Raise: Rike dumbbell a kowane hannu, zaku ɗaga jikin ku sama zuwa yatsun kafa, ƙara ƙarin nauyi don ƙara ƙalubalantar maruƙanku.
• Ƙafar Maraƙin Ƙafa ɗaya: Wannan bambancin yana mai da hankali ga ƙafa ɗaya a lokaci ɗaya. Za ku tsaya da ƙafa ɗaya, sannan ku ɗaga jikinku sama kan yatsun ku.
• Jumping Calf Raise: Wannan ya haɗa da motsi mai ƙarfi inda kuke tsalle daga ƙwallan ƙafafunku, shigar da tsokoki na maraƙi a cikin tsari.

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?

• Tsaye maraƙi: Kamar kwallon motsa jiki a kan bangon maraƙi, wannan darasi ya mai da hankali kan ƙarfafa tsokoki na gari, amma ba tare da buƙatar kayan aiki ba, yana ba da bukatar kari ga kowane aikin motsa jiki.
• Jump Squats: Wannan motsa jiki mai tsanani ba wai kawai yana ƙarfafa maruƙai ba, kamar Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarfafa ) , amma kuma yana aiki da dukan ƙananan jiki kuma yana inganta juriya na zuciya da jijiyoyin jini, yana mai da shi babban madaidaicin tsari na yau da kullum.