Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa

• 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 Mai Juyi Madaidaicin Ƙafar Tadawa

Madaidaicin Ƙafar Madaidaicin Ƙafar Kwanciyar Kwanciya wani motsa jiki ne mai fa'ida wanda ke yin niyya da ƙarfafa ainihin, jujjuyawar hip, da ƙananan baya, yayin da kuma inganta kwanciyar hankali da sassauci. Ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin aikin yau da kullun don haɓaka ƙarfin ƙarfin su, haɓaka matsayi, haɓaka sassauci, da rage haɗarin ciwon baya da rauni.

Yanayinta: tsammanin nuni a nuni Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa

• Shiga tsokoki na tsakiya kuma ka ɗaga ƙafa ɗaya kai tsaye zuwa saman rufin, ajiye shi a madaidaiciya kamar yadda zai yiwu kuma kada ka durƙusa a gwiwa.
• Rage ƙafar da aka ɗaga a hankali a hankali zuwa wurin farawa, tabbatar da kula da iko a cikin motsi.
• Yanzu, maimaita motsi iri ɗaya tare da ɗayan ƙafar ku, ɗaga shi tsaye sama sannan ku saukar da shi baya.
• Ci gaba da musayar ƙafafu don adadin da ake so na maimaitawa, kiyaye tsayin daka da kuma tabbatar da cewa jigon ku ya ci gaba da kasancewa cikin aikin.

Lajin Don yi Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa

• Motsi Mai Sarrafa: Tada ƙafa ɗaya kai tsaye zuwa kusurwar digiri 90 yayin ajiye ɗayan ƙafar a ƙasa. Rage shi baya a hankali sannan a maimaita tare da ɗayan kafa. Makullin shine yin wannan motsa jiki a hankali kuma tare da sarrafawa, maimakon yin amfani da hanzari don karkatar da ƙafafunku sama da ƙasa. Wannan yana tabbatar da cewa kuna shigar da tsokoki masu dacewa kuma kada ku sanya damuwa mara amfani a bayanku.
• Shiga Mahimmancin ku: Tabbatar da shigar da tsokoki na ciki yayin da kuke ɗagawa da runtse ƙafafunku. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba da kuma kare ƙananan baya, amma har ma yana ƙara yawan amfanin motsa jiki don tsokoki na asali.
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Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Madadin Ƙafar Madaidaici. Duk da haka, yana iya zama ɗan ƙalubale da farko saboda yana buƙatar ƙarfin asali mai kyau. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari mai kyau. Idan yana da wahala sosai, za su iya farawa da sassauƙan juzu'in motsa jiki, kamar ɗaga ƙafafu ɗaya, kuma a hankali su yi aiki har zuwa juzu'in. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisayen daidai da aminci.

Me ya sa ya wuce ga Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa?

• Zazzage Madaidaicin Ƙafar Madaidaicin Ƙafa: Ana yin wannan sigar yayin zaune a gefen kujera ko benci, musanya tsakanin ɗaga kowace ƙafar kai tsaye a gabanka.
• Kwanciya Daya Kafa Tadawa: Maimakon musanya kafafu, wannan bambancin yana mai da hankali kan ƙafa ɗaya a lokaci guda, yana ɗagawa da rage ta yayin da ɗayan ƙafar ta kasance a kwance a ƙasa.
• Kwanciya Madaidaicin Ƙafar Tadawa tare da Ƙungiyoyin Juriya: Wannan bambancin yana ƙara ƙarin ƙalubale ta hanyar haɗa makada na juriya a kusa da idon sawu, ƙara wahalar ɗaga ƙafa.
• Laifi na lokaci ɗaya na kowane ɗan lokaci-dake dogaro da gwiwa: Wannan bambance bambancen yayi kama da na asali amma wanda zai iya sa motsa jiki ya riƙa iya sarrafawa don farawa ko waɗanda ke da batutuwan baya.

Me suna da abin da ya sanya ɗaukehawa ga Kwanciya Mai Juyi Madaidaicin Ƙafar Tadawa?

• Tsare-tsare: Tsare-tsare babban madaidaici ne kamar yadda kuma suke kaiwa ga tsokoki na tsakiya amma ta hanya madaidaiciya, wanda zai iya taimakawa wajen haɓaka ƙarfin jigon jigon gabaɗaya da kwanciyar hankali, ta haka yana haɓaka tasirin Madaidaicin Ƙafar Madaidaicin Kwanciya.
• Scissor Kicks: Yi daidai da madadin yin zaman kai tsaye tare, scissor Fors yana aiki da ƙananan tsoka da ƙara yawan motsa jiki.