Kwance Kafa Ta Taso Gefe

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

Sakonni ga Kwance Kafa Ta Taso Gefe

Ƙafar Kwance ta ɗaga zuwa Gefe wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga tsokoki na ciki da na waje, yayin da kuma ke haɗa tushen don kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke nufin ƙarfafa ƙananan jikinsu da haɓaka daidaito da daidaitawa. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning cinya da kwatangwalo ba amma kuma yana ba da gudummawa ga mafi kyawun matsayi kuma yana hana ƙananan raunin jiki.

Yanayinta: tsammanin nuni a nuni Kwance Kafa Ta Taso Gefe

• Tsaya kafafunku tare da madaidaiciya, sannan ku ɗaga su har zuwa rufi har sai gindinku ya fito daga ƙasa.
• Sauƙaƙa ƙafafu a hankali zuwa gefe ɗaya, kiyaye ƙafafunku tare da tabbatar da baya da kafadu sun kasance da ƙarfi a ƙasa.
• Ku dawo da kafafunku zuwa tsakiya sannan ku rage su zuwa wancan gefe, kula da irin wannan iko da tsari.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, tabbatar da kiyaye ainihin ku da tafiyarku a hankali da sarrafawa.

Lajin Don yi Kwance Kafa Ta Taso Gefe

• Motsi Mai Sarrafa: Tada ƙafa ɗaya daga ƙasa kuma matsar da shi zuwa gefe a cikin tsari mai sarrafawa. Ya kamata ƙafar ta kasance madaidaiciya kuma a ɗaga ta zuwa kusan kusurwa 45-digiri. Kuskure na yau da kullun shine girgiza kafa ko yin amfani da hanzari don ɗaga ta, wanda zai iya haifar da rauni kuma yana rage tasirin motsa jiki. Ya kamata motsi ya kasance a hankali da sarrafawa don iyakar fa'ida.
• Shiga Mahimmancin ku: Yayin aiwatar da motsa jiki, yana da mahimmanci don haɗa tsokoki na asali. Wannan ba kawai yana taimakawa wajen ɗaga kafa ba amma yana aiki da abs. Kuskure na yau da kullun shine yin motsa jiki ta amfani da ƙarfin tsokoki na ƙafarku kawai.

Kwance Kafa Ta Taso Gefe Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafa Ta Taso Gefe?

Ee, mafari na iya yin motsa jiki na Kwance Ƙafar Tadawa zuwa Gefe. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Idan kun ga yana da ƙalubale sosai, zaku iya canza motsa jiki ta hanyar lanƙwasa gwiwoyinku ko rage kewayon motsi. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani rashin jin daɗi. Hakanan yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horo yayin ƙoƙarin sabbin motsa jiki.

Me ya sa ya wuce ga Kwance Kafa Ta Taso Gefe?

• Side Kwance Kafa Tadawa: Wannan bambance-bambancen ya ƙunshi riƙe ɗan ƙaramin nauyi ko sanya ma'aunin idon sawu yayin yin motsa jiki, wanda zai iya ƙara ƙarfi kuma yana taimakawa wajen haɓaka ƙarfi.
• Gefen kwanciya kafa tare da band: a cikin wannan bambance-bambancen, ana amfani da banbanci band da wuyan juriya, wanda zai iya taimakawa wajen inganta tsokoki na cinya da kwatangwalo.
• Gefen kwanciya kafa tare da satar hip: Wannan bambance-bambancen da ya shafi ɗaga kafa zuwa gefe sannan kuma yana taimakawa wajen yin aiki da gluteus dan kadan.
• Gefen Kwance Ƙafa Biyu Tadawa: Wannan bambancin ya ƙunshi ɗaga ƙafafu biyu a lokaci guda yayin kwance a gefenku, wanda ke buƙatar ƙarin daidaito da ƙarfin gaske.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafa Ta Taso Gefe?

• Side Planks: Waɗannan su ne babban ƙari ga Ƙafar Kwanciya Tadawa zuwa Gefe saboda suna musamman niyya da ƙarfafa tsokoki na wucin gadi, inganta ƙarfin ku na ɗaga kafafunku zuwa gefe.
• Rashan Twists: Wannan motsa jiki yana cike da Ƙafar Kwance Tadawa zuwa Gefe kamar yadda kuma ya ƙunshi motsi mai juyayi wanda ke aiki da obliques, yana taimakawa wajen ƙara ƙarfin da jimiri da ake bukata don kiyaye siffar mai kyau yayin da kafa ya tashi.