Ƙafar Gefen Ƙafa don Shura
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Ƙafar Gefen Ƙafa don Shura
Ganyen gefen kafa don harbi shine kyakkyawan motsa jiki wanda da farko yana bunkasa da farko, kwatangwalo, da cin nasara, suna taimakawa ƙarfafa da kuma sautin waɗannan wuraren. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke nufin haɓaka ƙarfin jikinsu da kwanciyar hankali. Mutane za su so su haɗa wannan motsa jiki a cikin aikin yau da kullun don haɓaka motsi, haɓaka mafi kyawun matsayi, da cimma mafi kyawun sautin jiki da sassakakkun ƙananan jiki.
Yanayinta: tsammanin nuni a nuni Ƙafar Gefen Ƙafa don Shura
- Mika hannun hagunku zuwa gefe don ma'auni kuma lanƙwasa hannun dama, sanya hannun ku akan kwatangwalo.
- Sannu a hankali ɗaga ƙafar hagunka zuwa gefe, kiyaye shi madaidaiciya kuma ƙafar ƙafarka tana lanƙwasa.
- Daga wannan matsayi, lanƙwasa gwiwa na hagu ka ja shi zuwa kirjin ka, sa'an nan kuma mika shi zuwa gefe a motsi.
- Rage ƙafar ku baya zuwa wurin farawa kuma maimaita motsa jiki don adadin da kuke so na maimaitawa kafin ku canza zuwa wancan gefe.
Lajin Don yi Ƙafar Gefen Ƙafa don Shura
- Motsi masu Sarrafa: Ɗaga gwiwa na hagu daga ƙasa kuma shimfiɗa ƙafar hagu zuwa gefe a matakin hip. Sa'an nan kuma, lanƙwasa gwiwa kuma kawo shi zuwa ga kirjin ku kafin mika shi baya. Tabbatar yin waɗannan motsin a hankali kuma tare da sarrafawa. Gudun motsa jiki ko yin amfani da kuzari maimakon tsokoki na iya rage tasirin sa kuma yana ƙara haɗarin rauni.
- Ci gaba da Mahimmancin Mahimmancin ku: A cikin aikin motsa jiki, tabbatar da an yi aikin jigon ku. Wannan ba wai kawai yana taimakawa wajen kula da ma'auni ba amma yana aiki da tsokoki na ciki. Kuskure na yau da kullun shine barin ainihin ya huta, wanda zai haifar da asarar daidaituwa da ƙasa
Ƙafar Gefen Ƙafa don Shura Tambayoyin Masu Nuna
Shi beginners za su iya Ƙafar Gefen Ƙafa don Shura?
Ee, mafari tabbas za su iya yin Ƙafar Side ta Kneeling don Kick motsa jiki. Yana da babban motsa jiki don inganta daidaituwa, ƙarfin asali, da ƙarfin ƙafafu. Koyaya, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfin motsa jiki. Hakanan yana da mahimmanci a kiyaye tsari mai kyau a duk lokacin motsa jiki don guje wa rauni. Idan an buƙata, masu farawa na iya amfani da bango ko kujera don tallafi har sai sun ji daɗi da daidaitawa.
Me ya sa ya wuce ga Ƙafar Gefen Ƙafa don Shura?
- Ƙafar Ƙafa na Side Plank: A cikin wannan bambancin, kuna farawa a matsayi na gefe, sa'an nan kuma ɗaga ƙafar saman ku sama da ƙasa, shigar da ainihin ku da glutes.
- Kick Leg Side Leg: Wannan bambancin ya haɗa da kwantawa a gefenku, ɗaga kan ku sama da hannun ku, da kuma harba ƙafar saman ku sama da ƙasa.
- Piilates Bone Head tashi: Wannan shine bambancin kalubale inda kuka yi kwanciya a gefen ku, ya ɗaga saman kafa na hip, to harbi shi da baya.
- Kneling Side Leg Kick tare da Resistance Band: Wannan bambancin yana ƙara juriya a kusa da cinyoyin ku don ƙara ƙarfin motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Gefen Ƙafa don Shura?
- Gilashin gadoji na iya haɓaka fa'idodin Ƙafar Side Leg zuwa Kick yayin da suke kai hari ga glutes da hamstrings, suna ba da gudummawa ga ƙarancin ƙarfi da kwanciyar hankali gabaɗaya, wanda ke da mahimmanci don yin bugun daidai.
- Onearshen katako na katako zai iya ɗaukar ƙafafun kafa na gefen don jefa motsa jiki da glutes, musamman na gluteus medius, waɗanda suke da mahimmanci don kiyaye daidai yanayin lokacin harbi.
Karin kalmar raɓuwa ga Ƙafar Gefen Ƙafa don Shura
- Motsa jiki na hip
- Kneeling gefen kafa motsa jiki
- Ƙarfafa hips tare da nauyin jiki
- Ƙafa na gefe don yin motsa jiki
- Motsa jiki don tsokoki na hip
- Kneeling hip motsa jiki
- Tsarin shura gefen kafa
- Motsa jiki mai niyya ta hip
- Kneeling gefen ƙafar ƙafa don ƙarfin hip
- Aikin motsa jiki na nauyi don ƙarfin kwatangwalo