Juyawa Band Ƙafa na waje

• Sakonnin ƙafa: Dama'a
• Kayan aiki: Bakin Korewa aiki aiki.

Sakonni ga Juyawa Band Ƙafa na waje

Juyawar Ƙafar Ƙafar Ƙafa na waje wani motsa jiki ne mai fa'ida wanda ke kaiwa hari da ƙarfafa ƙananan tsokoki na ƙafafu, musamman ma ƙwayoyin peroneal, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu gudu, ko mutanen da ke murmurewa daga raunin ƙafa ko idon sawu, saboda yana ba da gudummawa ga rigakafin rauni da gyarawa. Mutane da yawa suna so su haɗa da wannan motsa jiki a cikin aikin yau da kullum don haɓaka wasan motsa jiki, taimako a farfadowa da rauni, da kuma kula da lafiyar jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Juyawa Band Ƙafa na waje

• Tsayawa gwiwoyi tare, juya ƙafar dama a hankali a waje, shimfiɗa bandeji yayin da kuke motsawa.
• Riƙe matsayin waje na ƴan daƙiƙa kaɗan, sannan a hankali juya ƙafar ka zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa ƙafar hagu.
• Yi matakan guda ɗaya tare da ƙafar hagu, ajiye ƙafar dama a tsaye, don madaidaicin motsa jiki a bangarorin biyu.

Lajin Don yi Juyawa Band Ƙafa na waje

• Motsi Mai Sauri da Sarrafa: Juya ƙafarka waje da juriyar ƙungiyar, kiyaye motsi a hankali da sarrafawa. Ka guji kuskuren gama gari na gaggawar motsa jiki. Saurin motsin motsi na iya haifar da rauni kuma ba za su yi nisa da tsokar da ake so yadda ya kamata ba.
• Kiyaye Daidaitawa: Ka kiyaye gwiwa da hips ɗinka a tsaye a duk lokacin motsa jiki. Kuskure na yau da kullun shine motsawa gaba ɗaya kafa ko hip tare da ƙafar, wanda zai iya raunana gwiwa ko haɗin gwiwa na hip kuma ya hana tasirin motsa jiki.
• Tsanani Daidaito: Tabbatar da cewa akwai daidaiton tashin hankali akan band ɗin a cikin duka motsin. Idan band ɗin ya yi rauni a kowane lokaci, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Grad

Juyawa Band Ƙafa na waje Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Band Ƙafa na waje?

Ee, mafari tabbas za su iya yin aikin jujjuyawar waje na Resistance Band Foot. Abu ne mai sauƙi kuma mai tasiri motsa jiki don ƙarfafa idon sawu da inganta daidaituwa. Koyaya, yana da mahimmanci ga masu farawa su fara da ƙaramin juriya kuma a hankali ƙara juriya yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan akwai wani ciwo yayin motsa jiki, ya kamata su tsaya nan da nan kuma su tuntubi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Juyawa Band Ƙafa na waje?

• Juya Juriyar Ƙafar Ƙafa na Waje: A cikin wannan bambance-bambancen, kuna tsayawa da ƙulla band ɗin zuwa wani abu mai ƙarfi a matakin idon sawu, maɗaɗa band ɗin kusa da idon sawun ku, kuma kuyi motsin juyawa na waje yayin da kuke kiyaye ma'auni.
• Juyin Ƙafar Ƙafa Daya-Kafa ɗaya: Wannan sigar tana ƙalubalantar ma'aunin ku ta hanyar buƙatar ku tsaya da ƙafa ɗaya yayin yin jujjuyawar waje tare da ɗayan ƙafar a kan juriyar ƙungiyar.
• Kwanciya Juriya Ƙafar Ƙafa na waje: A cikin wannan bambancin, za ku kwanta a gefenku, ku madauki band ɗin kusa da idon sawunku, kuma kuyi motsi na juyawa na waje, yana ba da kusurwar juriya daban-daban.
• Juya Ƙafar Ƙafa na waje tare da Squat: Wannan ci-gaba na bambancin ya haɗa da motsi na squat. Bayan kun yi jujjuyawar waje,

Me suna da abin da ya sanya ɗaukehawa ga Juyawa Band Ƙafa na waje?

• Ƙwallon ƙafar ƙafa: Wannan motsa jiki yana cike da Juyawar Ƙafar Ƙafa na waje ta hanyar inganta yanayin motsi da sassaucin idon idon, wanda ke da mahimmanci don yin jujjuya ƙafa daidai da aminci.
• Glute Bridges: Glute Bridges suna haɓaka Juyin Juyawar Ƙafar Ƙafa na waje yayin da suke ƙarfafa tsokoki na gluteus, waɗanda sune masu motsa jiki na farko a cikin jujjuyawar hip da ƙafa, don haka haɓaka aikin jujjuya ƙafa gaba ɗaya.