Kwance Kafa Tadaga

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

Sakonni ga Kwance Kafa Tadaga

Kafar da ke kwance ita ce babbar hanyar karfafa aikin da farko ke nada ƙananan tsokoki na ciki, amma kuma yana canjirar da masu sassaucin tsokoki da cinya. Wannan motsa jiki yana da kyau ga daidaikun mutane a duk matakan motsa jiki suna neman haɓaka ainihin ƙarfin su, haɓaka daidaituwa, da haɓaka haɓaka gabaɗaya. Ta hanyar haɗa Ƙafar Ƙafar Ƙarya a cikin aikin motsa jiki na yau da kullum, mutum zai iya inganta yanayin su, rage ciwon baya, har ma da haɓaka aiki a wasu ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Kwance Kafa Tadaga

• Sanya tafin hannunka suna fuskantar ƙasa kuma yi amfani da su don daidaita kanku, sannan a hankali ɗaga ƙafafunku daga ƙasa yayin da kuke tsaye.
• Ci gaba da ɗaga ƙafafunku har sai sun yi kusurwa 90-digiri tare da jikin ku.
• Riƙe wannan matsayi na ɗan lokaci, kiyaye ainihin ku kuma an danna ƙananan baya zuwa ƙasa.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, tabbatar da kiyaye su madaidaiciya kuma kada ku bar su su taɓa ƙasa kafin maimaita aikin.

Lajin Don yi Kwance Kafa Tadaga

• Motsi Mai Sarrafa: Lokacin ɗaga ƙafafu, yana da mahimmanci a yi haka a hankali da sarrafawa. Ka guji kuskuren gama gari na yin amfani da hanzari don ɗaga ƙafafu, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki. Maimakon haka, haɗa ainihin ku kuma yi amfani da tsokoki na ciki don ɗaga ƙafafunku.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna amfani da cikakken kewayon motsi. Wannan yana nufin ɗaga ƙafafu har sai sun yi daidai da ƙasa, da sauke su har sai sun kasance a saman bene. Ka guji kuskuren gama gari na rashin tsawaita kafafun ka gaba daya ko a'a

Kwance Kafa Tadaga Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafa Tadaga?

Ee, tabbas mafari za su iya yin motsa jiki na Ƙafar Kwance. Yana da motsa jiki mai sauƙi da tasiri don ƙarfafa tsokoki na ƙananan ciki. Duk da haka, yana da mahimmanci a yi shi daidai don guje wa kowane irin rauni ko rauni. Masu farawa na iya farawa da ƙarancin maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfinsu da ƙarfinsu ya inganta. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar a tsaya a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Kwance Kafa Tadaga?

• Flutter Kicks: A cikin wannan bambancin, kuna kwance a bayanku kuma ku canza ɗaga ƙafafunku a cikin motsi mai girgiza.
• Almakashi Kicks: Wannan yayi kama da bugun harbawa, amma maimakon motsa kafafun ku sama da ƙasa, kuna motsa su cikin tsari mara kyau.
• Bicycle Crunches: Anan, kuna kwance a bayanku, ku ɗaga ƙafafunku daga ƙasa, ku kwaikwayi motsin bugun keke.
• Da'irar Ƙafa Biyu: Don wannan bambancin, kuna kwance a bayanku, ɗaga ƙafafu biyu, kuma ku juya su a cikin madauwari motsi.

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

• Crunches Bicycle Crunches yana haɓaka Ƙafar Kwance ta Haɗa ba kawai ƙananan abs ba har ma da abs na sama da obliques, yana ba da cikakkiyar motsa jiki na ciki.
• Flutter Kicks yana aiki daidai da Ƙafar Ƙafar Ƙarya ta hanyar yin niyya ga tsokoki na ƙananan ciki, amma kuma suna haɗakar da ƙuƙwalwar hanji, don haka inganta sassauci da kewayon motsi a cikin haɗin gwiwa na hip.