Gefen Kwance Ƙafa ta ɗaga

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

Sakonni ga Gefen Kwance Ƙafa ta ɗaga

A gefen kwance kafa yana da matukar amfani motsa jiki wanda da farko yakan bunkasa tsokoki a cikin kwatangwarku, grutes, da cinya, sassauƙa, da daidaituwa. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda ba ya buƙatar kayan aiki kuma ana iya canzawa cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka ƙarfin ƙananan jikin su, inganta matsayi, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Gefen Kwance Ƙafa ta ɗaga

• Ka kwantar da kai a hannun dama ka kuma sanya hannun hagu a kasa a gabanka don daidaitawa.
• Sannu a hankali ɗaga ƙafar hagunka sama kamar yadda za ka iya, kiyaye ta madaidaiciya kuma ba tare da motsa jikinka ba.
• Riƙe wannan matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin cinya na waje da kugu.
• Sannu a hankali rage ƙafar hagu na baya zuwa wurin farawa, sannan maimaita motsa jiki don adadin da ake so na maimaitawa kafin ku canza zuwa wancan gefen ku.

Lajin Don yi Gefen Kwance Ƙafa ta ɗaga

• Motsi Mai Sarrafa: A hankali ɗaga saman ƙafar ku sama kamar yadda zai iya tafiya cikin nutsuwa, kiyaye ta madaidaiciya kuma ba tare da lanƙwasa gwiwa ba. Dakata na ɗan lokaci, sannan a hankali runtse shi baya ƙasa. Guji kuskuren yin amfani da hanzari don karkatar da kafa sama da ƙasa. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Maimakon haka, mayar da hankali kan sarrafawa, ƙungiyoyin ganganci.
• Shiga Mahimmanci: Ci gaba da tsoma bakin ku a duk lokacin motsa jiki. Wannan zai taimaka wajen daidaita jikin ku kuma tabbatar da cewa ana niyya daidai tsokoki. Kuskuren gama gari shine

Gefen Kwance Ƙafa ta ɗaga Tambayoyin Masu Nuna

Shi beginners za su iya Gefen Kwance Ƙafa ta ɗaga?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Liing Leg Raise. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa kwatangwalo da cinya. Ga matakai: 1. Kwanta a gefenku tare da miƙe kafafunku madaidaiciya. Ka kwantar da kai a kan ƙananan hannunka, kuma ka daidaita kanka tare da hannunka na sama a gabanka. 2. Tsayawa ƙafar ƙafar ƙasa a ƙasa, a hankali ɗaga ƙafar ƙafar ƙafar sama kamar yadda za ku iya, kiyaye yatsun kafa a gaba. Tabbatar kada ka bar jikinka ya yi birgima gaba ko baya. 3. Rage ƙafar ku baya zuwa wurin farawa. 4. Maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza gefe. Ka tuna don farawa a hankali kuma a hankali ƙara yawan maimaitawa yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Gefen Kwance Ƙafa ta ɗaga?

• Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙafa: A cikin wannan bambancin, kuna sa ma'aunin idon sawu ko amfani da bandeji mai juriya don ƙara ƙalubale ga motsa jiki.
• Gefen Kwance Ƙafa Biyu: Maimakon ɗaga ƙafa ɗaya a lokaci ɗaya, kuna ɗaga ƙafafu biyu a lokaci ɗaya, ƙara ƙarfi da yin aiki da jigon ku.
• Gefen kwanciya kafa tare da satar hip: Wannan bambance-bambancen ya ƙunshi ɗaga ƙafar sannan kuma yana matsawa shi dan kadan, manufa da cin amanar ƙasa da cinyoyin ci gaba sosai.
• Ƙafar Kwance Ƙafa ta Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙa: A cikin wannan bambancin, za ka ƙara ƙaramin bugun jini a saman motsi don kiyaye tsokoki cikin tashin hankali na tsawon lokaci.

Me suna da abin da ya sanya ɗaukehawa ga Gefen Kwance Ƙafa ta ɗaga?

• Gaggawa Bidaya Bibiyar Hadin gwiwar Lying Leads ta hanyar mai da hankali kan Dankali na Glutus da Balbrus, mai mahimmanci don ingancin Hukumin Hip da Balance, wanda ke taimakawa wajen inganta kwanciyar hankali na Hip da Balance, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta kwanciyar hankali na gaba, wanda ke taimakawa wajen inganta tsarin cigaba da daidaituwa na gefen karya.
• Jaki Kicks Work Tare da Tandem Tare da kwance Lefen Lead da Aka Baya, ta inganta he hip din, da kuma samar da cikakkiyar motsa jiki.