Band tsayawa tsayin kafa kafa

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Tensor Fasciae Latae

Sakonni ga Band tsayawa tsayin kafa kafa

Bandungiyar tana tsayeitawa da kafa ta kafa ta zama ƙananan motsa jiki wanda da farko yana karfafa quadriceps, yayin da kuma sanya madaidaici tsokoki da inganta ma'auni. Wannan darasi ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya daidaita juriya cikin sauƙi ta hanyar canza tashin hankali na ƙungiyar. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfin ƙafarsu, inganta yanayin su, da rage haɗarin rauni a cikin ayyukan yau da kullum ko wasanni.

Yanayinta: tsammanin nuni a nuni Band tsayawa tsayin kafa kafa

• Sanya kanka da nisa da nisa daga post don haifar da tashin hankali a cikin band, kiyaye jikinka madaidaiciya da hannayenka a kan kwatangwalo don daidaitawa.
• Sannu a hankali shimfiɗa ƙafar dama a gaba, riƙe gwiwa a tsaye kuma yana ɗaga ƙafar ƙafar tsayi kamar yadda za ku iya tsayayya da juriya na bandeji.
• Riƙe matsayi na ƴan daƙiƙa kaɗan, sannan a hankali mayar da ƙafarka zuwa wurin farawa, kiyaye iko da tashin hankali a cikin band cikin motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza zuwa ɗaya ƙafa.

Lajin Don yi Band tsayawa tsayin kafa kafa

• **Kiyaye Matsayi Mai Kyau**: Koyaushe tsayawa tsayi kuma kiyaye tsokoki na ciki yayin motsa jiki. Wannan ba kawai zai taimaka wajen kiyaye ma'auni ba amma kuma yana kare ƙananan baya daga damuwa. Ka guji jingina da nisa gaba ko baya saboda hakan na iya haifar da mummunan tsari da raunin rauni.
• **Motsin Sarrafa**: Guji kuskuren yin gaggawar motsa jiki. Makullin don samun mafi kyawun maɗaurin tsayayyen ƙafar ƙafa shine yin motsi a hankali da sarrafawa. Wannan zai sa tsokoki na ku yadda ya kamata kuma ya hana band din daga dawowa da sauri, wanda zai iya haifar da rauni.
• **A Gujewa Ƙarfin Ƙarfafawa ***: Lokacin yin tsawaita ƙafar ƙafa, kar a buga naku

Band tsayawa tsayin kafa kafa Tambayoyin Masu Nuna

Shi beginners za su iya Band tsayawa tsayin kafa kafa?

Ee, masu farawa za su iya yin motsa jiki na tsayin ƙafafu. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a kula da tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya jagorance ku da farko don tabbatar da cewa kuna yin aikin daidai. Kamar yadda yake tare da kowane motsa jiki, idan kun ji wani ciwo mai ban mamaki ko rashin jin daɗi, dakatar da motsa jiki kuma ku tuntuɓi ƙwararren ƙwararren lafiya ko mai ba da lafiya.

Me ya sa ya wuce ga Band tsayawa tsayin kafa kafa?

• Ƙafar Ƙafa ɗaya Tsaye Tsaye: A cikin wannan bambancin, kuna daidaitawa a kan ƙafa ɗaya yayin yin tsawo tare da ɗayan, inganta daidaituwa da kwanciyar hankali.
• Band Tsaye Ƙafafun Ƙafa tare da karkatarwa: Anan, za ku ƙara jujjuya juzu'i lokacin da kuka tsawaita ƙafar ku, kuna shiga abs da obliques.
• Ƙafar Tsayayyen Ƙafar Ƙafa tare da Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) ya haɗa da ɗaga hannu na gefe na gefe, haɓaka daidaitawa da shigar da jiki na sama.
• Band Tsaye Ƙafafun Tsalle tare da Jump: Wannan ci-gaba na bambance-bambancen yana ƙara tsalle lokacin da kuka tsawaita ƙafar ku, yana ƙara ƙarfi da fa'idodin zuciya da jijiyoyin jini.

Me suna da abin da ya sanya ɗaukehawa ga Band tsayawa tsayin kafa kafa?

• Band Lateral Walks: Wannan motsa jiki yana cika band ɗin tsaye tsayin ƙafa ta hanyar yin aiki da cinyoyin waje da glutes, yana ba da cikakkiyar motsa jiki ga duk manyan tsokoki a cikin ƙananan jiki.
• Band Glute Bridge: Wannan motsa jiki yana cika band ɗin tsaye tsayin ƙafar ƙafa ta hanyar mai da hankali kan glutes da hamstrings, daidaita mayar da hankali kan quadriceps a cikin tsayin ƙafar ƙafa da kuma tabbatar da ingantaccen motsa jiki na jiki.