Kwance Da'irar Ƙafa ɗaya

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

Sakonni ga Kwance Da'irar Ƙafa ɗaya

Kafa na kwance na kwance shine abin da zai amfana da gaske wanda da farko ke niyya da ainihin, kwatangwalo, da cinya, inganta duka karfin da sassauƙa. Yana da dacewa da motsa jiki ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin ƙananan jikinsu da kwanciyar hankali. Mutane za su so yin wannan motsa jiki don haɓaka ainihin kwanciyar hankali, haɓaka motsin hip, da haɓaka haɗin gwiwar jikinsu gaba ɗaya.

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

• Ɗaga ƙafar dama a cikin iska, ajiye shi tsaye kuma yana nuna yatsun kafa zuwa rufi.
• Fara yin ƙananan da'irori a cikin iska tare da ɗaga ƙafar ƙafar ku, motsawa daga kwatangwalo da kiyaye sauran jikin ku har yanzu kamar yadda zai yiwu.
• Bayan yin adadin da ake so na maimaitawa, canza kafafu kuma maimaita motsa jiki tare da kafar hagu.
• Ka tuna ka ci gaba da kasancewa a cikin aikin motsa jiki don daidaita jikinka da hana duk wani motsi mara amfani.

Lajin Don yi Kwance Da'irar Ƙafa ɗaya

• Motsi Mai Sarrafa: Zagaya ƙafar da aka ɗaga a cikin tsari mai sarrafawa, da farko agogon agogo sannan kuma a gaba, ba tare da motsa sauran jikinka ba. Ka guji yin motsi ko motsi da sauri saboda wannan na iya lalata tsokoki da haɗin gwiwa, kuma yana rage tasirin motsa jiki.
• Shiga Mahimmancin ku: Riƙe tsokoki na ciki a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka fa'idodin motsa jiki don ainihin ku. Kuskure na yau da kullun shine manta game da ainihin kuma mayar da hankali ga ƙungiyoyin ƙafa kawai.
• Kiyaye Ƙarshen Baya Lebur: Tabbatar cewa ƙananan baya ya kasance a kwance a ƙasa a duk lokacin motsa jiki. Kuskure na yau da kullun shine tada baya, wanda zai iya

Kwance Da'irar Ƙafa ɗaya Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin motsa jiki Single Leg Circle na Kwance. Duk da haka, ya kamata su fara da ƙananan da'irori kuma a hankali ƙara girman yayin da ƙarfin su da sassauci ya inganta. Yana da mahimmanci a kula da tsari daidai da sarrafa motsi don guje wa takura hip ko ƙananan baya. Idan sun fuskanci wani rashin jin daɗi ko ciwo, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun motsa jiki.

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

• Zauren Da'irar Ƙafa ɗaya: A cikin wannan sigar, kuna zaune akan tabarma tare da shimfiɗa ƙafa ɗaya ɗayan kuma lanƙwasa, sannan kuyi zagaye da tsayin ƙafar.
• Kwance Da'irar Ƙafar Ƙafa ɗaya tare da Resistance Band: Wannan sigar tana ƙara ƙungiyar juriya a kusa da idon ƙafar da ake kewayawa, ƙara ƙalubale da haɗin tsoka.
• Kwance Da'irar Ƙafar Ƙafa ɗaya tare da Nauyin Ƙwallon ƙafa: Wannan bambancin yana ƙara nauyin idon ƙafa zuwa ƙafar da ke kewayawa, yana ƙara juriya da ƙarfafa tsokoki.
• Kwanciya Da'irar Ƙafa ɗaya tare da Ball: Wannan bambancin ya haɗa da sanya ƙaramin motsa jiki a ƙarƙashin ƙananan baya don ƙara wani abu na rashin kwanciyar hankali da kuma shigar da tsokoki mafi girma.

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

• Ƙafar Ƙafa Biyu wani motsa jiki ne na ƙarin, saboda ba kawai yana aiki abs ba amma yana ƙalubalanci ƙarfin jiki da kwanciyar hankali, kama da Ƙaƙwalwar Ƙafar Ƙafa ɗaya.
• Babban aikin gada babban aiki ne saboda, kamar da'irar kafa mai kwance, yana jefa glutes da hamstrings, yayin da kuma inganta babban kwanciyar hankali da inganta daidaiton jiki.