Kwance Kafa Tadaga

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Iliopsoas, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Kwance Kafa Tadaga

Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafan Ƙaƙƙarfan Ƙaƙwalwar Ciki da Ƙunƙwasa, yana ba da gudummawa ga ingantacciyar kwanciyar hankali da matsayi. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ainihin ƙarfin su, inganta daidaituwa, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwance Kafa Tadaga

• Tsayawa kafafunku a mike ko dan lankwasa, a hankali daga su har zuwa rufin har sai gindin ku ya tashi daga kasa.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa an shagaltu da abs ɗin ku kuma ba ku takura wuyan ku ko kafadu ba.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, kiyaye ainihin ku kuma ku shiga cikin motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da santsi da sarrafawa.

Lajin Don yi Kwance Kafa Tadaga

• **A Gujewa Juna Baya**: Kuskure na gama-gari da mutane da yawa ke yi yayin gudanar da wannan atisayen shine harba bayansu. Wannan na iya sanya damuwa mara nauyi a kan ƙananan baya kuma ya haifar da raunin da ya faru. Don guje wa wannan, tabbatar da bayan baya yana hulɗa da ƙasa a duk lokacin motsa jiki. Idan kun sami kibiya ta baya, gwada rage kewayon motsi ko karkatar da gwiwoyinku kaɗan.
• **Motsin Sarrafa**: Tabbatar cewa kuna aikin motsa jiki tare da motsi masu sarrafawa a hankali, maimakon amfani da kuzari don

Kwance Kafa Tadaga Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafa Tadaga?

Ee, mafari na iya yin motsa jiki na Ƙafar Kwance. Motsa jiki ne mai sauƙi wanda ke kaiwa ƙananan tsokoki na ciki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara yawan maimaitawa yayin da ƙarfi da jimiri suka inganta. Kamar kowane motsa jiki, tsari mai dacewa yana da mahimmanci don hana rauni. Idan mafari ya sami daidaitaccen Ƙafar Kwance yana da ƙalubale sosai, za su iya farawa da sigar gwiwar gwiwa da ci gaba daga can.

Me ya sa ya wuce ga Kwance Kafa Tadaga?

• Ƙafar Ƙafar Almakashi ya ƙunshi ɗaga ƙafa ɗaya a lokaci ɗaya yayin da yake ajiye ɗayan ƙafar ƴan inci kaɗan daga ƙasa.
• Ƙafar Nauyin Ƙafar Ƙafar ya ƙunshi riƙe dumbbell tsakanin ƙafafunku yayin yin motsa jiki don ƙara juriya.
• Biyu Crunch ya haɗu da ƙwanƙwasa na gargajiya tare da ɗaga ƙafar kwance, yana ɗaga duka jikinka na sama da ƙafafu a lokaci guda.
• Rataye Leg Raise shine mafi ci gaba bambance-bambancen inda kuka rataya daga sandar cirewa kuma ku ɗaga ƙafafunku sama.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafa Tadaga?

• Bicycle Crunches, kamar Ƙafar Ƙafar Ƙafar Ƙarya, suna aiki da ƙananan abs, amma kuma suna yin aiki na obliques da babba abs, suna samar da ƙarin aikin motsa jiki na ciki da kuma inganta tasirin Ƙafar Kwance.
• Masu murdawa na Rasha na iya haɓaka Ƙafar Kwangila ta Ƙafar Ƙafar Kwance ta hanyar yin niyya ga ɓangarorin, inganta ƙarfin jujjuyawar, da haɓaka cikakkiyar kwanciyar hankali, wanda zai iya inganta tsari da tasiri na Ƙafar Kwance.