Kwance Taso Kafa Daya

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Kwance Taso Kafa Daya

Kafa ta karya ce ta da amfani shine abin da ya fi amfani da shi wanda ya mayar da hankali kan ƙarfafa tsokoki na ciki da masu sassaucin ra'ayi, yayin da kuma inganta ma'auni da daidaituwa. Yana da manufa ga 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 mutum. Mutane na iya so su haɗa wannan darasi a cikin ayyukan yau da kullun don haɓaka ainihin kwanciyar hankali, haɓaka matsayi, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Kwance Taso Kafa Daya

• Tsayar da ƙafar hagu na hagu, a hankali ɗaga shi sama zuwa rufi har sai ya kasance daidai da jikinka.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da haɗa tsokoki na ciki.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, ajiye shi a madaidaiciya kamar yadda zai yiwu.
• Yi maimaita motsa jiki tare da ƙafar dama, kuma ci gaba da musanya tsakanin kafafu don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Taso Kafa Daya

• Motsi Mai Sarrafa: Ɗaga ƙafa ɗaya a lokaci ɗaya, kiyaye ta madaidaiciya, kuma ɗaga shi zuwa kusurwa 90-digiri idan zai yiwu. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi, ba mai sauri da ƙwanƙwasa ba. Motsa jiki cikin sauri zai iya haifar da ciwon tsoka kuma ba zai tafiyar da ainihin ku yadda ya kamata ba.
• Kiyaye Sauran Ƙafafun Lebur: Yayin ɗaga ƙafa ɗaya, ajiye ɗayan ƙafar a ƙasa. Kuskure na yau da kullun shine ɗaga ɗayan ƙafar daga ƙasa, wanda zai iya sanya damuwa mara amfani akan ƙananan baya.
• Shiga Mahimmancin ku: Tuna don haɗa (ƙara) tsokoki na ciki yayin ɗaga ƙafarku. Wannan yana taimakawa wajen daidaita jikin ku kuma yana sa aikin ya fi tasiri.
• Guji

Kwance Taso Kafa Daya Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Taso Kafa Daya?

Ee, masu farawa za su iya yin motsa jiki na kwance Single Leg Raise. Wannan motsa jiki yana da sauƙin sauƙi kuma baya buƙatar kowane kayan aiki na musamman, yana sa ya dace da masu farawa. Koyaya, yana da mahimmanci a fara sannu a hankali kuma ku kula da tsari don guje wa rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki idan kun kasance sabon motsa jiki ko kuna da wata damuwa ta lafiya.

Me ya sa ya wuce ga Kwance Taso Kafa Daya?

• Kick Scissor: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya a lokaci ɗaya yayin da ɗayan yana ɗan ɗaga sama da ƙasa, yana musanya su a cikin motsi mai kama da almakashi.
• Bicycle Crunch: Wannan yana ƙara jujjuyawa zuwa daidaitaccen ɗaga ƙafa ɗaya ta kwance ta hanyar kawo kishiyar gwiwar hannu zuwa gwiwa mai tasowa, yana shiga tsakani.
• Ƙafa Biyu: Wannan yana kama da daidaitattun ɗaga ƙafa ɗaya na kwance, amma an ɗaga kafafu biyu tare, suna ba da babban kalubale ga tsokoki na ciki.
• Kick ɗin Flutter: A cikin wannan bambancin, kuna canza ɗaga kowace kafa cikin sauri, motsi mai jujjuyawa yayin da kuke riƙe ƙasan baya a matse cikin ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Taso Kafa Daya?

• Kicks Scissor: Kama da Kwance Ƙafa ɗaya yana haɓakawa, Scissor Kicks yana aiki da ƙananan abs da gyare-gyare na hip, amma tsarin motsin motsi yana gabatar da wani sashi na daidaitawa da daidaitawa, haɓaka cikakken kwanciyar hankali.
• Planks: Yayin da allunan da farko ke kaiwa ga abdominis masu juyawa da madaidaicin abdominis, suna kuma shiga cikin gaba ɗaya, gami da ƙananan abs ɗin da Liing Single Leg Raises ke yi, yana haɓaka ƙarfin gaske da kwanciyar hankali.