Kwance tashi-hannun kafa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Kwance tashi-hannun kafa

A kwance-hip na hp na motsa jiki ne mai ƙarfi. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa da kowane mutum. Ta hanyar haɗa Ƙafar Hip ɗin Kwance tana ɗagawa cikin abubuwan yau da kullun, ɗaiɗaikun mutane na iya haɓaka ƙarfin asali, haɓaka sassaucin jiki, da ba da gudummawa ga ingantacciyar daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Kwance tashi-hannun kafa

• Tsaya hannayenku a gefenku tare da dabino suna fuskantar ƙasa, kuma ku shimfiɗa ƙafafunku cikakke, ku ajiye su kusa da juna.
• Yi numfashi kuma a hankali ɗaga ƙafafunku zuwa kusurwar digiri 90, ajiye su madaidaiciya kuma tare.
• Bayan haka, ɗaga hips ɗinku daga ƙasa yayin da kuke fitar da numfashi, ta yin amfani da tsokoki na ciki don matsawa kafafunku zuwa sama.
• Sannu a hankali rage kwatangwalo zuwa kasa, sannan ku rage kafafunku zuwa matsayi na farawa, tabbatar da kula da kulawa kuma kada ku bari kafafunku su sauke da sauri.

Lajin Don yi Kwance tashi-hannun kafa

• Motsi Mai Sarrafa: Guji motsin raini ko sauri. Ɗaga ƙafafu da kwatangwalo daga ƙasa a cikin tsari mai sarrafawa, ta amfani da ƙarfin ƙarfin ku. A hankali kuma mafi sarrafa haɓakar haɓakawa, yawancin tsokoki suna aiki, haɓaka tasirin motsa jiki.
• Ku Riƙe Ƙarshen Baya Lebur: Kuskure na yau da kullun shi ne sanya baya a lokacin motsa jiki, wanda zai iya haifar da ƙananan baya ko rauni. Tabbatar cewa bayan baya ya kasance yana hulɗa da ƙasa a duk lokacin motsa jiki. Idan ka sami kashin baya na baya, yana iya zama saboda abs ɗinka bai isa ba tukuna. A wannan yanayin, gwada fasalin motsa jiki da aka gyara, kamar haɓaka ƙafa ɗaya a lokaci ɗaya.
• Numfashi Da kyau

Kwance tashi-hannun kafa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance tashi-hannun kafa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Ƙarya Ƙafar Hip. Motsa jiki ne mai sauƙi wanda ke kaiwa ƙananan abs da ƙwanƙwasa hanji. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni. Idan ka ga yana da ƙalubale sosai, za ka iya canza motsa jiki ta hanyar durƙusa gwiwoyi ko rashin ɗaga hips ɗinka sama. Kamar koyaushe, tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin motsa jiki daidai.

Me ya sa ya wuce ga Kwance tashi-hannun kafa?

• Ƙunƙarar Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa ta ƙunshi sanya nauyi a kan ƙananan ciki yayin yin aikin motsa jiki, ƙara ƙarin juriya da kuma sa motsa jiki ya zama kalubale.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwawa na Ƙwaƙwal na Ƙwaƙwalwa na Ƙwa ) na Ƙwallo na Ƙwaƙwal na Ƙwaƙwal na Ƙwaƙwal na Ƙwaƙwal na Ƙwaƙwal na Ƙwa ) na Ƙaƙwal na Ƙaƙwal na Ƙaƙwal na Ƙwaƙwal na Ƙwa ) na Ƙaƙwal na Ƙaƙa na Ƙaƙwal na Ƙaƙwal na Ƙwaƙwal na Ƙwa ) sun haɗa da Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwa ) na Swiss ya yi ya haɗa da ƙwallon Swiss don ƙara wahalar motsa jiki da shigar da tsokoki na ku yadda ya kamata.
• Gadar Glute shine irin wannan motsa jiki inda zaku ɗaga kwatangwalo yayin da kuke ajiye ƙafafu a ƙasa, kuna mai da hankali kan glutes fiye da ƙananan baya.
• Hukumar huri da aka daukaka ita ce bambancin inda aka sanya ƙafafunku a kan wani daukaka, ƙara yawan kewayon motsi da kuma motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kwance tashi-hannun kafa?

• Crunches na keke yana haɓaka Ƙafar hip-hip yana ɗagawa ta hanyar ba kawai yin aiki da ƙananan abs ba har ma da shiga manyan abs da obliques, wanda ke tabbatar da cikakkiyar motsa jiki na ciki don daidaitawar tsoka.
• Juyawa na Rashanci na iya haɓaka fa'idodin Kwance kafa-hip yana ɗagawa yayin da suke kai hari ga obliques da ƙananan tsokoki na baya, suna ba da cikakkiyar motsi da haɓaka ci gaba mai ƙarfi da kwanciyar hankali.