Gefen Kwance Da'irar Ƙafa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Gefen Kwance Da'irar Ƙafa

Daidai yana kwance da'irar da aka yi amfani da kwatangwalo da farko da farko, yana haɓaka ƙarfi, sassauƙa, da kwanciyar hankali a waɗannan wuraren. Yana da kyakkyawan aikin motsa jiki ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke da niyyar inganta ƙananan ƙarfin jiki ko gyara daga raunin hip ko gwiwa. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun saboda ba wai kawai yana haɓaka ingantacciyar daidaituwar jiki da matsayi ba har ma yana taimakawa wajen toning ƙananan tsokoki na jiki ba tare da buƙatar kayan motsa jiki ba.

Yanayinta: tsammanin nuni a nuni Gefen Kwance Da'irar Ƙafa

• Ɗaga ƙafarka na sama zuwa kusan tsayin hips, kiyaye ƙafar ƙafarka kuma kafa madaidaiciya.
• Fara yin ƙananan da'irori a cikin iska tare da ɗaga ƙafar ƙafa, kiyaye kwatangwalo da ci gaba don guje wa girgiza baya da gaba.
• Bayan kammala saitin adadin da'irori a cikin hanya ɗaya, juya kuma yi adadin da'irori iri ɗaya a gaba.
• Rage ƙafar ku baya don kammala maimaita ɗaya, sannan ku canza gefe kuma ku maimaita motsa jiki tare da ɗayan ƙafar.

Lajin Don yi Gefen Kwance Da'irar Ƙafa

• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Makullin samun mafi kyawun wannan darasi shine yin kowace kafa da'irar sannu a hankali tare da sarrafawa. Wannan yana taimakawa wajen shiga tsokoki da aka yi niyya da kyau kuma yana rage haɗarin rauni.
• Numfashi Mai Kyau: Yana da mahimmanci don kiyaye ingantaccen numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kuka fara da'irar kuma ku fitar da numfashi yayin da kuka kammala shi. Wannan yana taimakawa wajen kiyaye tsokoki na oxygenated kuma yana iya taimakawa wajen kula da hankalin ku da motsin ku yayin motsa jiki.
• Guji Harkar Hip

Gefen Kwance Da'irar Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Gefen Kwance Da'irar Ƙafa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Liing Leg Circle. Motsa jiki marar tasiri wanda da farko ke kaiwa kwatangwalo, cinyoyi, da tsokoki na asali. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki. Anan ga mahimman matakai don yin wannan darasi: 1. Ka kwanta a gefenka tare da jikinka a madaidaiciyar layi. Ka kwantar da kan ka a hannu ko hannunka. 2. Kiyaye kafarka ta kasa dan lankwasa don samun kwanciyar hankali sannan ka daga kafarka ta sama zuwa kusan tsayin kugu. 3. Nuna yatsun kafa kuma fara gano da'irori a cikin iska tare da ɗaga kafa. 4. Yi kusan da'irori 10-15, sannan juya alkiblar da'irar ku don wani maimaita 10-15. 5. Canja zuwa wancan gefe kuma maimaita tare da ɗayan kafa. Ka tuna, mabuɗin shine kiyaye iko da kwanciyar hankali a duk lokacin

Me ya sa ya wuce ga Gefen Kwance Da'irar Ƙafa?

• Da'irar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Juriya: A cikin wannan bambance-bambancen, ƙungiyar juriya tana madauki a kusa da idon sawu, tana ba da tashin hankali akai-akai kuma yana sa motsa jiki ya fi wahala.
• Da'irar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa tsakanin cinyoyin ku yayin motsa jiki na iya taimakawa wajen shigar da tsokoki na ciki na ciki yadda ya kamata.
• Side Leg Leg Circle tare da Pilates Ring: Yin amfani da zoben Pilates zai iya taimakawa wajen ƙarfafa motsa jiki ta hanyar samar da juriya lokacin da kuke matsi zobe tsakanin kafafunku yayin motsi.
• Da'irar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafa tare da Ƙaƙwalwar Hip: Ƙara hawan hip zuwa motsa jiki ba wai kawai yana aiki da tsokoki na ƙafa ba amma har ma yana kai hari ga ainihin ku da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Gefen Kwance Da'irar Ƙafa?

• Side Plank Hip Lifts: Kamar dai Side Lying Leg Circle, wannan darasi yana aiki a kan ɓangarorin da ba a taɓa gani ba da masu satar hip, yana haɓaka ƙarfi da kwanciyar hankali, da haɓaka daidaito.
• Gadar Glute: Wannan motsa jiki yana cike da Side Lying Leg Circle ta hanyar niyya ga gluteus maximus da hamstrings, don haka inganta ingantaccen motsi na hip da haɓaka ƙarfin jiki gaba ɗaya.