Kwanciya Madaidaici Tasowa

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

Sakonni ga Kwanciya Madaidaici Tasowa

Kafaffen madaidaiciya yana ɗaga babban aikin motsa jiki wanda da farko yana karfafa ƙananan tsokoki na ciki, masu sassaucin kai, kuma zasu iya taimakawa haɓaka sassauci. 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 matakin motsa jiki. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ainihin kwanciyar hankali, haɓaka matsayi, da rage haɗarin ciwon baya da rauni.

Yanayinta: tsammanin nuni a nuni Kwanciya Madaidaici Tasowa

• Riƙe ƙananan baya zuwa ƙasa, sannan a hankali ku ɗaga ƙafafunku daga ƙasa yayin da kuke ajiye su a tsaye, har sai sun kasance a kusurwa 90-digiri daga kwatangwalo.
• Riƙe wannan matsayi na ɗan daƙiƙa kaɗan, tabbatar da cewa tsokoki na tsakiya suna aiki kuma ƙananan baya ya kasance cikin hulɗa da ƙasa.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, tabbatar da cewa kada ƙafafunku su taɓa ƙasa har sai kun gama saitin ku.
• Maimaita wannan darasi don adadin da ake so na maimaitawa ko har sai kun ji kuna mai kyau a cikin tsokoki na ciki.

Lajin Don yi Kwanciya Madaidaici Tasowa

• Slow and Steady Motsi: Tada kafa ɗaya a lokaci guda, kiyaye ta daidai gwargwado. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ka guji kuskuren gama-gari na yin gaggawar motsa jiki ko yin amfani da ƙarfi don ɗaga ƙafafu, saboda yana iya haifar da rauni kuma ba zai kai ga ci gaba da tsokanar tsokar da ake so ba.
• Shiga Mahimmancin ku: Yayin da kuke ɗaga ƙafar ku, tabbatar da shigar da tsokoki na ciki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma kuma yana haɓaka tasirin motsa jiki ta hanyar aiki da abs. Kuskure na yau da kullun shine tada ƙafar ta amfani da ƙarfin tsokoki na ƙafa kawai maimakon shiga cikin ainihin.
• Kiyaye Ƙarshen Baya Lebur: A duk lokacin motsa jiki, ƙananan baya ya kamata ya kasance cikin hulɗa

Kwanciya Madaidaici Tasowa Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Madaidaici Tasowa?

Ee, mafari na iya yin motsa jiki Miƙen Ƙafar Tadawa. Koyaya, yakamata su fara da ƙananan saiti kuma a hankali ƙara lamba yayin da suke haɓaka ƙarfi. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, yana iya zama mafi kyau a dakatar da tuntuɓar ƙwararrun motsa jiki.

Me ya sa ya wuce ga Kwanciya Madaidaici Tasowa?

• The Bent-Knee Raise: Maimakon kiyaye kafafunku madaidaiciya, kun durƙusa gwiwoyinku kuma ku ɗaga su zuwa ga ƙirjin ku, wanda zai iya zama sauƙi a baya.
• Kick Scissor: A cikin wannan bambancin, kuna canza ɗaga kowace ƙafa ɗaya ɗaya ɗaya, wanda zai iya taimakawa wajen haɗa abubuwan da suka dace.
• Kick ɗin Flutter: Kama da Scissor Kick, kuna canza ɗaga kowace kafa, amma a cikin sauri, wanda kuma yana iya aiki da jujjuyawar hip.
• Da'irar Ƙafa Biyu: A cikin wannan bambancin, kuna ɗaga ƙafafu biyu kuma ku yi motsi na madauwari a cikin iska, wanda zai iya ƙalubalanci ainihin kwanciyar hankali da sarrafawa.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Madaidaici Tasowa?

• Planks wani motsa jiki ne na ƙarin motsa jiki saboda ba wai kawai suna kai hari ga gaba ɗaya ba, gami da ƙananan abs, amma kuma suna haɓaka kwanciyar hankali gabaɗayan jiki, wanda zai iya haɓaka tasirin Ƙafar Madaidaicin Kwance.
• Rataye Ƙafafun Ƙafa wani ci gaba ne na Ƙafar Madaidaicin Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Madaidaiciya, suna ƙunshe da ƙungiyoyin tsoka iri ɗaya amma suna ƙara wani abu na ƙarfin jiki da sarrafawa, yana sa aikin motsa jiki ya zama kalubale da kuma dacewa.