Bandar Kwance Madaidaici Tadawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Bandar Kwance Madaidaici Tadawa

Band kwance madaidaiciya tsawan motsa jiki ne na jiki wanda da farko ke nisantar da masu sassaucin ra'ayi da tsokoki na ciki, taimaka don inganta ƙarfi da kwanciyar hankali. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ainihin ƙarfin su, inganta daidaituwa, da kuma taimakawa wajen rigakafin ciwon baya.

Yanayinta: tsammanin nuni a nuni Bandar Kwance Madaidaici Tadawa

• Tsaya hannayenku a gefenku, dabino suna fuskantar ƙasa don tallafi, kuma kafafunku a tsaye a gabanku.
• A hankali ɗaga ƙafafunku daga ƙasa yayin da kuke riƙe su madaidaiciya, ja da juriya na band ɗin har sai sun kasance a kusurwa 90-digiri daga jikin ku.
• Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali runtse ƙafafunku zuwa wurin farawa, tsayayya da jan band ɗin.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da kuma bayanku ya kwanta a ƙasa a duk lokacin aikin.

Lajin Don yi Bandar Kwance Madaidaici Tadawa

• **Madaidaicin Matsayi ***: Fara da kwantawa a bayanka tare da madaidaiciyar kafafu. Tsare bandeji a kusa da idon sawunku. Ya kamata hannuwanku su kasance a gefenku, tafukan ƙasa. Wannan matsayi zai tabbatar da kwanciyar hankali kuma ya taimake ka ka guje wa duk wani nau'in da ba dole ba a kan ƙananan baya.
• **Slow and Steady Motsi**: Ka guji jarabar yin gaggawar motsa jiki. Ɗaga ƙafa ɗaya kai tsaye zuwa rufi yayin da yake ajiye ɗayan ƙafar a ƙasa. Ya kamata motsi ya kasance a hankali da sarrafawa, yana mai da hankali kan ingancin motsi maimakon yawan.
• ** Shiga Jigon ku ***: Wannan motsa jiki ba kawai game da ƙafafunku ba ne. Hakanan babbar hanya ce don shigar da ainihin ku. Yayin da kake ɗaga ƙafarka, tabbatar

Bandar Kwance Madaidaici Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Bandar Kwance Madaidaici Tadawa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Band Liing Straight Leg Raise. Motsa jiki ne mai sauƙi wanda ke kaiwa ƙananan tsokoki na ciki. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya na ƙarfin da ya dace kuma a hankali ƙara juriya yayin da ƙarfin ku ya inganta. Hakanan maɓalli ne don kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas game da yadda ake motsa jiki, la'akari da neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Bandar Kwance Madaidaici Tadawa?

• Band Liing Single Leg Tadawa: Maimakon ɗaga ƙafafu biyu a lokaci ɗaya, wannan sigar tana mai da hankali kan ƙafa ɗaya a lokaci ɗaya, yana haɓaka ƙarfin motsa jiki akan kowace ƙafa.
• Bandar Kwance Madaidaicin Ƙafar Tadawa tare da Ƙaƙwalwar Hip: Bayan ɗaga ƙafafunku a tsaye, ƙara bugun hip don shiga cikin glutes da ƙananan abs yadda ya kamata.
• Bandar Kwance Madaidaicin Ƙafar Tadawa tare da Nauyin idon ƙafa: Ƙara nauyin ƙafar ƙafa yana ƙara wahala da juriya na motsa jiki, yana sa tsokoki suyi aiki tukuru.
• Band Kwance Madaidaicin Ƙafar Tadawa tare da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a saman motsi don shigar da tsokoki na wucin gadi, haɓaka babban aikin motsa jiki gabaɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Bandar Kwance Madaidaici Tadawa?

• Yankunan da aka cika: The Plank ya cika da banding madaidaiciya kafa ta kai tsaye ta hanyar yin amfani da karfin hadadden da isometric, wanda ke taimaka wa inganta karfin gwiwa da juriya, mahimmanci don ingantaccen aiki na kafa.
• Bridge Glute: Wannan aikin motsa jiki da banding da kwance tsaye kafa tare da ƙananan baya matsayi a cikin kafa mai kyau, kuma yana taimakawa wajen hana duk wani yuwuwar rauni rauni ko rauni.