Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Araban jiki

Sakonni ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwal ) ne wanda ke da alhakin tsokoki a kusa da gwiwa, hip, da ƙananan baya, yana inganta sassauci da ƙarfi. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka motsin haɗin gwiwa, rage taurin tsoka, ko murmurewa daga raunin da ke ƙasa. Shiga cikin wannan motsa jiki na iya taimakawa wajen haɓaka daidaituwar jiki gaba ɗaya, daidaitawa, da matsayi, yana mai da shi ƙari mai mahimmanci ga kowane shirin motsa jiki ko gyarawa.

Yanayinta: tsammanin nuni a nuni Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Ɗaga gwiwa na dama har zuwa matakin hip, kiyaye ƙafar ƙafarka.
• Fara motsa gwiwa a cikin madauwari motsi, kamar dai kuna zana da'irar tare da gwiwa, yayin da kuke daidaita ma'auni tare da ƙafar hagu.
• Kammala adadin da'irori da ake so, sannan maimaita wannan tsari tare da gwiwa na hagu.
• Don tabbatar da shimfiɗa mai kyau, yi ƙoƙarin yin da'irar da'ira kamar yadda zai yiwu ba tare da katse gwiwa ba. Ka tuna da kiyaye zuciyarka kuma jikinka a tsaye a duk lokacin motsa jiki.

Lajin Don yi Da'irar Ƙwaƙwalwar Ƙwaƙwalwa

• Matsayin Da Ya dace: Tsaya madaidaiciyar baya kuma gudanar da jigon ku a duk lokacin motsa jiki. Ka guji yin runguma ko jingina da baya sosai, saboda hakan na iya kawo cikas ga bayanka kuma ya kawo cikas ga tasirin mikewa.
• Motsi masu sarrafawa: Lokacin yin da'irar, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guje wa motsi mai sauri, mai banƙyama wanda zai iya lalata haɗin gwiwar gwiwa.
• Madaidaicin Girman Da'irar: Girman da'irar da kuka yi tare da gwiwa ya kamata ya zama mai dadi kuma mai iya sarrafawa. Kuskuren gama gari shine ƙoƙarin sanya da'irar su yi girma, wanda zai iya sanya damuwa mara amfani akan gwiwa. Fara da ƙananan da'irori kuma a hankali ƙara girman yayin da sassaucin ku ya inganta.
• Numfashi Daidaitawa: Ka tuna yin numfashi akai-akai a duk lokacin motsa jiki. Rike naku

Da'irar Ƙwaƙwalwar Ƙwaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Knee Stretch. Wani motsa jiki ne mai sauƙi wanda zai iya taimakawa wajen inganta sassauci da ƙarfi a cikin gwiwa gwiwa da kuma kewaye da tsokoki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Idan an sami wani ciwo ko rashin jin daɗi, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararren kiwon lafiya ko ƙwararren mai horar da motsa jiki.

Me ya sa ya wuce ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa yana buƙatar ka kwanta a bayanka, ɗaga gwiwa ɗaya zuwa ga ƙirjinka, kuma motsa shi a cikin madauwari motsi.
• Circle Circ Circonde ya ƙunshi kwance a bayanku tare da kafafunku na miƙa kai tsaye, ɗaga guda ɗaya, kuma yin motsi ɗaya.
• Tsaye Da'irar Knee Stretch yana buƙatar ka tsaya tsaye, ɗaga gwiwa ɗaya zuwa matakin hip, kuma juya shi a cikin madauwari motsi.
• A gefe-kwance da'irar gwiwa ya ƙunshi kwance a gefenku, kuma ɗaga motsin hannu ba tare da motsinku ba.

Me suna da abin da ya sanya ɗaukehawa ga Da'irar Ƙwaƙwalwar Ƙwaƙwalwa?

• Lunges: Lunges suna aiki tare da Circles Knee Stretch yayin da suke kaiwa ga haɗin gwiwa gwiwa da kuma kewaye da tsokoki, haɓaka motsi da kwanciyar hankali yayin inganta ingantaccen daidaituwa da daidaituwa.
• Tebur kafaffun kafa na kafa na kafa na iya zama babban ƙari ga da'irar da gwiwarsa ya yi niyya da Quadrices, ƙungiyar tsoka wacce ke ba da gudummawa mai mahimmanci ga haɗin gwiwar gwiwa da aiki.