Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Latissimus Dorsi

Sakonni ga Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).

Zauren pelvic a cikin gada shine aikin fa'ida wanda da farko yakan haifar da ƙananan baya, yana ƙarfafa waɗannan wuraren da haɓaka kwanciyar hankali na gaba ɗaya. Wannan motsa jiki ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa, saboda yana taimakawa wajen haɓaka yanayin jiki, rage ƙananan ciwon baya, da haɓaka ƙarfin tsoka. Wani zai so ya yi wannan motsa jiki don inganta ainihin kwanciyar hankalin su, inganta ingantacciyar daidaitawar jiki, da ba da gudummawa ga dacewa da lafiya gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).

• Sannu a hankali shigar da tsokoki na ciki kuma ku tura ƙananan baya zuwa cikin ƙasa, yin karkatar da ƙashin ƙugu.
• Da zarar an ɗaga ƙashin ku, ci gaba da turawa ta dugadugan ku kuma ku ɗaga hips ɗinku daga ƙasa har sai kafadu, kwatangwalo, da gwiwoyi suna cikin layi madaidaiciya, suna kafa gada.
• Rike wannan matsayi na gada na ƴan daƙiƙa, tabbatar da cewa ba ku kirƙira baya amma kuna riƙe madaidaiciyar layi daga kafaɗunku zuwa gwiwoyinku.
• Sannu a hankali rage kwatangwalo zuwa kasa, komawa zuwa wurin karkatar da pelvic kafin maimaita motsa jiki.

Lajin Don yi Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).

• Shiga Jigon ku: Makullin wannan motsa jiki shine shigar da tsokoki na asali. Don yin wannan, zana maɓallin ciki zuwa ga kashin baya kuma daidaita ƙananan baya zuwa ƙasa. Wannan shi ne karkatar da ƙashin ku. Ka tuna yin numfashi akai-akai yayin riƙe wannan matsayi.
• Ɗaga hips ɗin ku: Daga ƙwanƙwasa ƙwanƙwasa, ɗaga kwatangwalo daga ƙasa don samar da madaidaiciyar layi daga gwiwoyi zuwa kafadu. Wannan shine matsayi na gada. Tabbatar cewa kana dagawa tare da kwatangwalo ba kasan baya ba don guje wa damuwa.
• Kuskure na gama gari: Kuskure na gama gari shine tada baya, wanda zai haifar da raunin baya. Koyaushe ka tuna ka ajiye bayanka ya kwanta a ƙasa kuma ka ɗaga tare da naka

Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa). Tambayoyin Masu Nuna

Shi beginners za su iya Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Pelvic Tilt Into Bridge. Wannan motsa jiki hanya ce mai kyau don ƙarfafa ƙananan baya da tsokoki na pelvic. Yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su tabbatar suna amfani da tsari daidai don guje wa rauni. Ga jagora na asali: 1. Kwanta a bayanka tare da durƙusa gwiwoyi kuma ƙafafunka a kwance a ƙasa. Sanya hannuwanku a gefenku, tafin hannu ƙasa. 2. Numfashi sosai kuma yayin da kuke fitar da numfashi, shigar da tsokoki na ciki ta hanyar jan maɓallin ciki zuwa ga kashin baya. 3. A hankali ɗaga hips ɗinku daga ƙasa yayin da kuke riƙe baya madaidaiciya. Tura kwatangwalo har sai gwiwoyinku, hips, da kafadu sun samar da layi madaidaiciya. 4. Riƙe matsayin na ƴan daƙiƙa kaɗan sannan a hankali runtse hips ɗin ku zuwa ƙasa. 5. Maimaita motsa jiki don maimaitawa 10-15. Ka tuna, yana da mahimmanci koyaushe don tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki

Me ya sa ya wuce ga Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).?

• Pelvic Tilt Into Bridge with Resistance Band: Ƙara ƙungiyar juriya a kusa da gwiwoyinku yayin motsa jiki na iya taimakawa wajen shiga cinyoyin waje da glutes yadda ya kamata.
• Clelvic Clil ta shiga gada tare da ballwararren magani: sanya kwallon magani tsakanin gwiwoyin ka yayin gadar na iya ƙara ƙarin ƙalubalanci ga tsokoki na cinya mai cinyewa.
• Pelvic Tilt into Bridge on Stability Ball: Yin motsa jiki tare da ƙafafunku akan ƙwallon kwanciyar hankali na iya ƙara ƙarin ƙalubalen ma'auni, shigar da ainihin ku da ƙananan tsokoki na jiki da ƙarfi.
• Hada pelvic elvic cikin gada: Wannan nau'in ya shafi sanya ƙafafunku a kan wani tsinkaye kamar benci ko mataki, wanda ke ƙaruwa da kewayon motsi da ƙaruwa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙa).?

• Aikin motsa jiki na Matattu ya cika Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ta Ƙarfafa mahimmanci da inganta kwanciyar hankali, dukansu biyu suna da mahimmanci don kiyaye tsari mai kyau da daidaito a lokacin matsayi na gada.
• Aikin motsa jiki na Plank ya haɗu da kyau tare da Pelvic Tilt Into Bridge kamar yadda kuma yana ƙarfafa tsokoki na tsakiya, musamman maƙarƙashiyar abdominis, wanda ke da mahimmanci ga kwanciyar hankali na pelvic kuma yana iya haɓaka tasiri na aikin gada.