Durkusawa Tafada kafada
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Durkusawa Tafada kafada
Tafiyar kafada ta durƙusa motsa jiki ne mai nauyin jiki wanda da farko yana ƙarfafa cibiya, kafadu, da hannaye, yayin da kuma inganta daidaito da kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya daidaita shi cikin sauƙi bisa matakin fasaha. Mutane na iya son haɗa Taps na Gishiri na Gwiwa a cikin ayyukansu na motsa jiki don haɓaka ƙarfin tsoka, haɓaka mafi kyawun matsayi, da haɓaka sarrafa jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Durkusawa Tafada kafada
- Riƙe kwatangwalo kamar yadda zai yiwu, ɗaga hannun dama ku taɓa kafadar hagu.
- Mayar da hannun dama zuwa wurin farawa a ƙasa.
- Yanzu ɗaga hannun hagu ka taɓa kafadar dama, sannan mayar da hannun hagu zuwa wurin farawa.
- Maimaita waɗannan motsin yayin da ke riƙe da maƙasudin cibiya da rage duk wani girgiza jikin ku.
Lajin Don yi Durkusawa Tafada kafada
- Babban Haɗin kai: Kuskure ɗaya na gama gari shine sakaci da ainihin. Haɗa ƙwanƙwaran tsokoki a duk tsawon aikin don kiyaye daidaito da kwanciyar hankali. Wannan kuma zai taimaka wajen haɓaka tasirin motsa jiki yayin da yake kaiwa tsokoki na ciki.
- Motsi Mai Sarrafa: Lokacin danna kafada, yi shi a hankali kuma cikin tsari mai sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari, wanda zai iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
- Guji Juyawa Hip: Kuskure na yau da kullun shine ƙyale hips ɗinka ya juya ko karkata gefe zuwa gefe yayin da kake ɗaga hannunka don taɓa kafaɗa. Yi ƙoƙarin kiyaye kwatangwalo kamar yadda zai yiwu - wannan zai ƙara ƙalubalen akan ainihin ku.
- Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Numfashi
Durkusawa Tafada kafada Tambayoyin Masu Nuna
Shi beginners za su iya Durkusawa Tafada kafada?
Ee, mafari tabbas za su iya yin motsa jiki na Jigilar kafada. Wannan motsa jiki hanya ce mai kyau don gina ƙarfi da kwanciyar hankali. Yana da sauƙi mai sauƙi na taɓa kafaɗar katako na gargajiya, wanda zai iya zama ƙalubale ga masu farawa. Siffar durƙusa tana rage adadin nauyin da kuke buƙatar tallafawa, yana mai da shi cikakkiyar madaidaicin farawa ga waɗanda sababbi don dacewa. Ga yadda za a yi: 1. Fara a cikin babban durƙusa. Ya kamata gwiwoyinku su kasance ƙarƙashin kwatangwalo, hannayenku kuma su kasance ƙarƙashin kafaɗunku. 2. Ci gaba da matse jikinka da bayanka. 3. Ɗaga hannu ɗaya ka taɓa kafaɗa kishiyar. Yi ƙoƙarin kiyaye jikinka har yanzu kamar yadda zai yiwu - kar ka bari hips ɗinka ya yi girgiza. 4. Koma hannunka zuwa bene. 5. Maimaita da ɗayan hannun. Ka tuna, yana da mahimmanci koyaushe don dumi kafin motsa jiki kuma a kwantar da hankali daga baya. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani ciwo.
Me ya sa ya wuce ga Durkusawa Tafada kafada?
- Taɓa kafada ta Plank: A cikin wannan bambancin, maimakon durƙusa, kuna yin motsa jiki a cikin cikakken matsayi, wanda ke ƙara wahala kuma yana haɓaka tsokoki.
- Taɓa Kafada ta Durkusawa tare da Ƙwallon Ƙarfafawa: Ƙara maɗaurin juriya a kusa da wuyan hannu yayin motsa jiki na iya ƙara juriya kuma ya sa motsa jiki ya zama ƙalubale.
- Kneeling kafada Tap tare da Dumbbell: Wannan bambancin ya ƙunshi riƙe dumbbell mai haske a kowane hannu yayin yin motsa jiki, wanda ke ƙara nauyi kuma yana ƙara wahala.
- Gudun Ƙafa ɗaya mai ƙafa ɗaya: Wannan bambancin yana ƙara ƙalubalen ma'auni ta hanyar ɗaga ƙafa ɗaya daga ƙasa yayin yin famfo kafada.
Me suna da abin da ya sanya ɗaukehawa ga Durkusawa Tafada kafada?
- Planks: Planks kuma suna kaiwa ga cibiya da tsokoki na kafada, kama da durkushewar kafada, kuma suna inganta daidaito da matsayi, wanda zai iya haɓaka tasirin bugun kafaɗa.
- Masu hawan dutse: Masu hawan tsaunuka suna haɗa kafada ta durƙusa ta hanyar samar da wani nau'i na cardio zuwa aikin motsa jiki, yayin da kuma yin amfani da mahimmanci, kafadu, da tsokoki na hannu, kama da ƙungiyoyin tsoka da ke aiki a cikin kafada.
Karin kalmar raɓuwa ga Durkusawa Tafada kafada
- Tafiyar kafada ta durƙusa
- Motsa jiki na kirji
- Taɓa kafada ta durƙusa don ƙirji
- Motsa jiki don ƙirji
- Gwiwa kafada Tap motsa jiki
- Motsa jiki tare da nauyin jiki
- Taɓa kafada a cikin durƙusa
- motsa jiki na durƙusa don ƙirji
- Motsa Jiki Tafada kafada
- Ƙirji mai Nufin Ƙira Tafada kafada