Kwance Kafar Daga Gefen

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

Sakonni ga Kwance Kafar Daga Gefen

Side Leg Leg Lift Side yana da sauƙi amma mai tasiri ƙananan motsa jiki wanda ya fi dacewa da tsokoki na ciki da na waje, da kuma glutes da ainihin. Wannan motsa jiki yana da kyau ga daidaikun mutane a kowane matakin motsa jiki waɗanda suke so su inganta ƙananan ƙarfin jikinsu, kwanciyar hankali, da sautin tsoka. Haɗa gefen ɗaga ƙafar Kwance a cikin aikin yau da kullun na iya haɓaka ma'aunin jikin ku gaba ɗaya, sassauci, kuma yana iya taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Kwance Kafar Daga Gefen

• Ka kwantar da kai akan hannunka na kasa, kuma sanya hannunka na sama a kasa a gaban kirjin ka don ma'auni.
• Tsayawa kafafunku madaidaiciya da yatsun kafa, sannu a hankali daga kafa na sama kamar yadda za ku iya ba tare da motsa kwatangwalo ko ƙananan kafa ba.
• Dakata a saman ɗagawa na ɗan lokaci, sannan sannu a hankali ka runtse ƙafarka baya zuwa wurin farawa.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi matakai iri ɗaya tare da ɗayan ƙafa.

Lajin Don yi Kwance Kafar Daga Gefen

• Motsi Mai Sarrafa: Ka ɗaga ƙafarka ta sama kamar yadda za ka iya ba tare da motsa kwatangwalo ko ƙananan baya ba. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai sauri da ƙwanƙwasa ba. Wannan zai taimaka wajen shiga tsokoki masu dacewa da kuma hana rauni.
• Ci gaba da Mahimmancin Mahimmancin ku: A cikin aikin motsa jiki, ci gaba da tsoma bakin ku. Wannan ba kawai zai taimaka wajen daidaita jikin ku ba amma kuma zai inganta tasirin aikin ta hanyar aiki da tsokoki na ciki.
• Guji Yin Arzikin Baya: Kuskure na yau da kullun shine sanya baya yayin motsa jiki, wanda zai iya haifar da ciwon baya ko rauni. Don kauce wa wannan, kiyaye

Kwance Kafar Daga Gefen Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafar Daga Gefen?

Ee, tabbas masu farawa za su iya yin motsa jiki na Leg Leg Lift Side. Hanya ce mai kyau don kaiwa tsokoki a cikin kwatangwalo, cinyoyinku, da glutes. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma su kula da nau'in su don guje wa rauni. Hakanan yana iya zama taimako don farawa da ƙarancin maimaitawa kuma sannu a hankali yana ƙaruwa yayin da ƙarfi da jimiri suka inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan don guje wa rauni.

Me ya sa ya wuce ga Kwance Kafar Daga Gefen?

• Ƙafar Ƙafar Ƙafar Clamshell: A cikin wannan bambancin, kuna kwance a gefenku tare da lankwasa ƙafafunku a kusurwa 90-digiri, sannan ku ɗaga ƙafar saman ku yayin kiyaye ƙafafunku tare.
• Ƙafar Ƙafa na Side Plank: Wannan motsa jiki ya ƙunshi shiga cikin matsayi na gefe sannan kuma ya ɗaga ƙafar saman ku sama da ƙasa.
• Jaki Kicks Side Leg Left: Wannan bambancin ya haɗa da samun kowane ƙafa huɗu da bugun ƙafa ɗaya zuwa gefe, sannan daga sama da ƙasa.
• Ƙafar Ƙafar Ƙafa na Pilates: Wannan bambancin ya haɗa da kwanciya a gefenka tare da jikinka a cikin layi madaidaiciya, sa'an nan kuma ɗaga ƙafarka na sama sama da ƙasa yayin da kake nuna yatsun kafa.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafar Daga Gefen?

• Planks: Planks wani babban abin yabo ne ga motsa jiki na kwance Leg Lift Side saboda suna shiga cikin gaba ɗaya, ciki har da ƙananan baya da flexors na hip, wanda ke goyan bayan motsin motsi a cikin motsa jiki na ɗaga ƙafa kuma yana taimakawa wajen gina ƙarfin jiki gaba ɗaya.
• Bicycle Crunches: Waɗannan su ne babban ƙari ga motsa jiki na Kwanya Leg Lift Side yayin da suke aiki duka biyun tsokoki na sama da na ƙasa a lokaci guda, ta haka ne ke haɓaka tasirin motsa jiki na ɗaga ƙafa ta hanyar inganta ƙarfin zuciya da jimiri.