Kwance Kafada

• Sakonnin ƙafa: Azurarawa, Kafa'in Kumagarmu
• Kayan aiki: Araban jiki

Sakonni ga Kwance Kafada

Jirgin mai kwance yana ɗaukar motsa jiki ne mai amfani wanda da farko yana haifar da delltoids, haɓaka motsi da ƙarfi. Yana da kyakkyawan motsa jiki ga kowa, musamman waɗanda ke da hannu a ayyukan da ke buƙatar kafadu masu ƙarfi da sassauƙa, kamar masu ninkaya, 'yan wasan ƙwallon kwando, da masu ɗaukar nauyi. Mutane da yawa na iya so su haɗa wannan motsa jiki a cikin aikin yau da kullum yayin da yake taimakawa wajen haɓaka matsayi, rage haɗarin raunin kafada, da inganta ƙarfin jiki na sama gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Kwance Kafada

• Na gaba, yayin da kake ajiye hannun hagu a ƙasa, ɗaga hannun dama naka tsaye kuma a hankali share shi a jikinka, ya kai hannun hagunka.
• Yayin da kake share hannunka, juya kanka zuwa dama kuma ka bi hannunka da idanunka, tabbatar da bayanka da kafadu sun kasance a kwance a kasa.
• Da zarar hannun damanka ya kai gwargwadon ikonsa zuwa hannun hagunka, a hankali mayar da shi zuwa wurin farawa.
• Maimaita tsarin tare da hannun hagu na sharewa zuwa hannun dama, kuma ci gaba da canza bangarorin don adadin maimaitawar da kuke so.

Lajin Don yi Kwance Kafada

• Motsi masu sarrafawa: Matsar da hannun dama a hankali kuma cikin tsari mai sarrafawa a fadin jikinka zuwa gefen hagu. Ya kamata ya share kan ƙirjinka da kai, kuma bayan hannunka ya kamata ya taɓa ƙasa a gefen hagunka da sauƙi. A guji yin gaggawar motsi ko yin amfani da motsin motsa jiki, saboda hakan na iya haifar da ciwon tsoka.
• Cikakkun Motsi: Tabbatar cewa kuna motsa hannun ku ta hanyar cikakken kewayon motsi. Wannan yana nufin hannunka yakamata ya kasance yana motsawa daga wannan gefen jikinka zuwa wancan, yana haye kan kirjinka da kai. Kada ku rage motsi, saboda wannan yana rage tasirin motsa jiki.
• Kiyaye Daidaiton Hannu: Tsaya hannunka madaidaiciya kuma a layi tare da kafadu a ko'ina

Kwance Kafada Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafada?

Ee, masu farawa zasu iya yin motsa jiki na kwance kafada, amma yakamata suyi shi da taka tsantsan. Motsa jiki ne mai sauƙi don yin, amma yana buƙatar wasu sassauƙa da ƙarfi a yankin kafada. Yana da kyau koyaushe masu farawa su fara da haske ko kaɗan don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da tsari da dabara mai kyau.

Me ya sa ya wuce ga Kwance Kafada?

• A dumbbell kwance kafada share: maimakon amfani da barbell, wanda ya ƙunshi amfani da dumbbells, wanda zai iya taimakawa wajen inganta daidaituwa da daidaitawa.
• Juriya Band Lying Hefend: Wannan bambance-bambancen yana amfani da ƙungiyar juriya maimakon nauyi, wanda zai iya taimakawa haɓaka sassauci da kewayon motsi.
• Oneaya daga hannu yana kwance kafada: Wannan bambance-bambancen ya ƙunshi aiwatar da motsa jiki tare da hannu ɗaya a lokaci guda, wanda zai iya taimaka wa ware da kuma manufa kowane kafada daban.
• Kettlebell kwance kafada: Wannan bambancin ya ƙunshi amfani da kettlebell, wanda zai iya samar da wani nau'i na juriya na daban kuma yana taimakawa inganta ƙarfin riko.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafada?

• Lateral Raises wani motsa jiki ne da ke da alaƙa saboda suna yin niyya ga deltoids na gefe, waɗanda kuma suke yin aiki yayin Sharar Gindi ta Kwance, don haka inganta motsin kafada da kewayon motsi.
• Motsa Jiki na Fuskar yana da matukar dacewa yayin da yake mai da hankali kan deltoids na baya da tsokar baya na sama, yana ƙarfafa waɗannan wuraren da ake aiki da su a lokacin Sweep na Kwanciya, yana haɓaka mafi kyawun matsayi da lafiyar kafada.