Kwanciya Madaidaicin Tattaki

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Quadriceps, Sartorius

Sakonni ga Kwanciya Madaidaicin Tattaki

Kwanciya Madaidaicin Ƙafafun Tattaunawa shine ingantaccen motsa jiki na jiki wanda da farko ke kaiwa ga jujjuyawar hip, quadriceps, da glutes, inganta ƙarfi da sassauci. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke son haɓaka ƙarfin jikinsu da kwanciyar hankali. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen inganta daidaituwa, inganta ingantaccen matsayi, da yiwuwar rage haɗarin raunuka.

Yanayinta: tsammanin nuni a nuni Kwanciya Madaidaicin Tattaki

• Shigar da ainihin ku, sannan a hankali ɗaga ƙafar damanku daga ƙasa, ajiye shi a tsaye kamar yadda zai yiwu, har sai ya kasance a kusurwa 90-digiri zuwa jikin ku.
• Riƙe ƙafarka a wannan matsayi na ƴan daƙiƙa kaɗan, sannan a hankali rage shi baya zuwa wurin farawa.
• Maimaita wannan motsi tare da ƙafar hagu na hagu, sake ajiye shi a tsaye kamar yadda zai yiwu.
• Ci gaba da musanya tsakanin kafafun dama da hagu don adadin maimaitawa ko lokaci da ake so.

Lajin Don yi Kwanciya Madaidaicin Tattaki

• Matsalolin Sarrafa: Lokacin yin motsa jiki, ɗaga ƙafa ɗaya daga ƙasa kuma kawo ta zuwa ga ƙirjin ku, sannan ku rage shi baya cikin tsari mai sarrafawa. Ka guji motsi ko motsi mai sauri, wanda zai iya raunana tsokoki da haɗin gwiwa. A hankali da sarrafa motsin ku, mafi inganci aikin zai kasance.
• Shiga Jigon ku: Yayin motsa jiki, tabbatar da shigar da tsokoki na ainihi. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka tasirin aikin ta hanyar aiki da tsokoki na ciki. Kuskuren gama gari shine kawai mayar da hankali kan motsin ƙafafu da sakaci da ainihin.
• Kiyaye Ƙananan Baya Lebur: A duk lokacin motsa jiki, tabbatar da bayan baya ya kasance a kwance akan

Kwanciya Madaidaicin Tattaki Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Madaidaicin Tattaki?

Ee, mafari za su iya yin motsa jiki na Kwance Madaidaici. Wannan motsa jiki yana da ƙananan tasiri kuma da farko yana kaiwa ga ainihin, musamman ma ƙananan abs. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su tabbatar suna amfani da tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Yana iya zama da amfani ga masu farawa su sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Kwanciya Madaidaicin Tattaki?

• Kwanciya Bent-Knee Marches: Wannan yayi kama da sigar madaidaiciyar kafa, amma tare da gwiwoyi, wanda zai iya zama sauƙi ga waɗanda ke da matsananciyar hamstrings ko ƙananan al'amurran da suka shafi baya.
• Kwanciya Madaidaicin Ƙafa yana ɗagawa: Maimakon yin tafiya, kuna ɗaga ƙafafu biyu tare, tare da su madaidaiciya. Wannan zai iya ƙarfafa motsa jiki don ƙananan abs da flexors na hip.
• Kwance Madaidaicin Kafar Flutter Kicks: Wannan bambancin ya haɗa da canza kicks tare da madaidaiciyar ƙafafu, samar da ƙarin motsa jiki da ƙalubale don ainihin ku.
• Kwanciya Madaidaicin Ƙafafun Almamashi: A cikin wannan sigar, zaku canza haye kafafunku akan juna a cikin motsi mai kama da almakashi, wanda zai iya taimakawa wajen shigar da tsokoki daban-daban a cikin ƙananan jikinku da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Madaidaicin Tattaki?

• Tsare-tsare: Tsare-tsare suna haɓaka Tattakin Ƙafar Ƙafa Madaidaici ta hanyar ƙarfafa ainihin tsokoki, waɗanda ke aiki a lokacin tafiyar ƙafa, don haka inganta daidaito da kwanciyar hankali.
• Lunges: Lunges wani motsa jiki ne na motsa jiki na Kwance Madaidaicin Ƙafafun ƙafa kamar yadda kuma suke kaiwa ƙananan tsokoki na jiki, musamman quadriceps, glutes, da hamstrings, inganta ƙarfin da jimiri da ake bukata don tafiyar tafiya.