Kwanciya Madadin Ƙafar Tadawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Kwanciya Madadin Ƙafar Tadawa

Ƙafar Maɓallin Ƙafar Ƙafar Kwanciyar Kwance lokaci-lokaci shine motsa jiki mai ƙarfafawa wanda ke kaiwa ƙananan tsokoki na ciki da kuma sassauƙan hip. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don inganta kwanciyar hankali na ainihi, haɓaka matsayi, da rage haɗarin raunin baya, yana mai da shi ƙari mai mahimmanci ga kowane aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Kwanciya Madadin Ƙafar Tadawa

• Tsayar da ƙananan baya da ƙarfi a kan tabarma, ɗaga ƙafa ɗaya daga ƙasa, ajiye shi a tsaye, har sai ya kasance a kusurwa 90-digiri daga jikinka.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin sannu a hankali runtse ƙafar ka zuwa ƙasa.
• Yayin da kuke runtse ƙafarku ta farko, fara ɗaga sauran ƙafar ku a daidai wannan hanya, ku riƙe ta madaidaiciya kuma ku ɗaga ta zuwa kusurwa 90-digiri.
• Ci gaba da musayar ƙafafu, yin motsa jiki don saita adadin maimaitawa ko na wani takamaiman lokaci, tabbatar da kiyaye motsin ku da santsi da sarrafawa gaba ɗaya.

Lajin Don yi Kwanciya Madadin Ƙafar Tadawa

• Motsi Mai Sarrafa: Tada ƙafa ɗaya daga ƙasa, riƙe ta madaidaiciya, har sai ta daidaita jikinka. Rage shi baya cikin tsari mai sarrafawa, sannan maimaita tare da ɗayan kafa. Ka guji lilo ko yin amfani da kuzari don ɗaga ƙafafunka, saboda wannan na iya haifar da siffa mara kyau da yuwuwar rauni.
• Babban Haɗin kai: Haɗa tsokoki na tsakiya a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba, amma har ma yana haɓaka tasirin aikin. Kuskure na yau da kullun shine mayar da hankali kan motsi ƙafafu ba tare da shigar da ainihin ba, wanda zai iya haifar da ƙarancin sakamako mai tasiri kuma mai yuwuwar cutar da ƙananan baya.
• Numfashi: Numfashi yayin da kuke runtse ƙafar ku da numfashi yayin da kuke ɗagawa

Kwanciya Madadin Ƙafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Madadin Ƙafar Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Madadin Ƙafar Tada Kafa. Wannan motsa jiki yana da sauƙin sauƙi kuma baya buƙatar kowane kayan aiki, wanda ya sa ya dace da masu farawa. Koyaya, yana da mahimmanci a fara da ƴan maimaitawa kuma a hankali ƙara adadin yayin da ƙarfin ku ya inganta. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi, dakatar da motsa jiki kuma ku tuntuɓi ƙwararren motsa jiki.

Me ya sa ya wuce ga Kwanciya Madadin Ƙafar Tadawa?

• Kwanciya Biyu Kafa Tadawa: Wannan bambancin ya ƙunshi ɗaga ƙafafu biyu a lokaci ɗaya daga ƙasa, wanda zai iya zama mafi ƙalubale kuma yana shiga cikin tsokoki sosai.
• Kwanciya Madadin Lankwasa Ƙafar Ƙafar Ƙafar Tadawa: Maimakon kiyaye ƙafafunku a mike, kun durƙusa gwiwoyinku kuma ku canza kowace kafa, wanda zai iya zama sauƙi a kan ƙananan baya.
• Kwanciya Ƙafa ta ɗaga tare da Hip Lift: Wannan bambancin ya haɗa da ɗaga ƙafafunku sannan kuma ɗaga kwatangwalo daga ƙasa a saman motsi, wanda zai iya shiga ƙananan abs da ƙarfi.
• Kwanciya Madadin Ƙafar Tadawa Tare da Nauyin Ƙungiya: Wannan bambancin ya haɗa da ɗaukar nauyin ƙafar ƙafa don ƙara juriya, wanda zai iya sa motsa jiki ya zama kalubale kuma yana taimakawa wajen ƙarfafawa da sautin ƙananan tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Madadin Ƙafar Tadawa?

• Bicycle Crunches: Waɗannan darussan suna da matukar dacewa yayin da suke kaiwa ga ƙananan abs da hip flexors, kama da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafar Ƙafar, amma ƙara wani nau'i na juyawa don yin aiki na obliques da inganta ƙarfin gaske.
• Planks: Planks wani motsa jiki ne na tsaye wanda kuma ke kaiwa ga tushen tsokoki, yana samar da ma'auni mai kyau ga yunƙurin motsin Kwanciyar Hankali na Kwanciya, da kuma taimakawa wajen haɓaka cikakkiyar kwanciyar hankali da juriya.