Juya kafada Komawa bango

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Araban jiki

Sakonni ga Juya kafada Komawa bango

Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) na da amfani wanda ke taimakawa wajen inganta motsin kafada da kwanciyar hankali, tare da haɓaka ƙarfin jiki na sama gaba ɗaya. Ya dace musamman ga 'yan wasa, mutanen da ke murmurewa daga raunin kafada, ko duk wanda ke neman inganta yanayin su da sassaucin jiki na sama. Yin wannan motsa jiki na iya taimakawa wajen rigakafin rauni, inganta ingantacciyar daidaitawar jiki, da kuma ba da gudummawa ga ingantaccen aiki a cikin ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Juya kafada Komawa bango

• Mika hannunka kai tsaye zuwa ɓangarorinka a tsayin kafada kuma danna bayan hannayenka a bango.
• A hankali ɗaga hannuwanku zuwa sama, kiyaye su madaidaiciya kuma ku ci gaba da hulɗa da bango, har sai sun kasance cikakke a saman kan ku.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da baya da hannuwanku sun kasance cikin hulɗa da bango.
• Sannu a hankali rage hannayenku baya zuwa matsayi na farko a tsayin kafada, kiyaye hannayenku cikin hulɗa da bango a cikin motsi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Juya kafada Komawa bango

• Motsi mai laushi: Fara da hannayenku a gefenku kuma ku ɗaga su a hankali tsaye, ku riƙe gwiwar gwiwarku madaidaiciya kuma tafukan ku suna fuskantar juna. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ka guji motsi ko motsi mai sauri, saboda waɗannan na iya haifar da raunin tsoka ko rauni.
• Cikakkun Motsi: Yi ƙoƙarin taɓa bango da manyan yatsa a saman motsi. Wannan yana tabbatar da cewa kuna samun cikakken kewayon motsi, wanda shine maɓalli don iyakar tasiri. Koyaya, kar a tilasta motsi idan kuna jin zafi ko rashin jin daɗi.
• Numfashi akai-akai: Numfashi

Juya kafada Komawa bango Tambayoyin Masu Nuna

Shi beginners za su iya Juya kafada Komawa bango?

Ee, masu farawa za su iya yin Juyawar kafada Baya zuwa motsa jiki na bango. Koyaya, yakamata su fara da haske ko babu nauyi kwata-kwata don tabbatar da cewa suna amfani da sigar da ta dace kuma ba sa takura tsokoki. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da sassauci suka inganta. Ana kuma ba da shawarar samun ƙwararrun ƙwararru, kamar mai ilimin hanyoyin kwantar da hankali ko mai horo, ya jagorance ku da farko don guje wa kowane rauni.

Me ya sa ya wuce ga Juya kafada Komawa bango?

• Wani bambancin yana amfani da ƙwallon kwanciyar hankali. Sanya kwallon a tsakanin baya da bango kuma yi gyaran kafada, wanda zai iya taimakawa wajen inganta ma'auni da ƙarfin ƙarfin ku.
• Hakanan zaka iya gwada juzu'in kafaɗa ɗaya baya zuwa bango. Wannan ya haɗa da ɗaga hannu ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen ganowa da gyara duk wani rashin daidaituwa cikin ƙarfi ko sassauci tsakanin gefen hagu da dama.
• Juyawar Kafada Komawa bango tare da juyawa waje wani bambanci ne. Yayin da kuke ɗaga hannuwanku, kuna juya tafin hannunku don fuskantar gaba, wanda zai iya taimakawa wajen ƙara yawan motsi da sassauci a cikin kafadunku.
• A ƙarshe, zaku iya gwada Flexion na kafada Baya zuwa bango tare da ƙwallon magani. Riƙe ƙwallon magani yayin yin motsa jiki na iya ƙara nauyi

Me suna da abin da ya sanya ɗaukehawa ga Juya kafada Komawa bango?

• Latsa Sama: Latsa sama shine motsa jiki mai ɗaukar nauyi wanda ke kaiwa deltoids, triceps, da pectorals na sama, tsokoki iri ɗaya waɗanda ke aiki yayin Flexion Flexion Back to Wall, don haka haɓaka ƙarfi da kwanciyar hankali a waɗannan wuraren.
• Resistance Band Pull-Aparts: Wannan motsa jiki yana aiki da rhomboids da trapezius tsokoki a cikin babba baya, waɗanda suke da mahimmanci don kiyaye daidaitattun kafada a lokacin Faɗakarwa Baya ga bango, don haka inganta lafiyar kafada da aiki gaba ɗaya.