Kwangilar Juya Zama

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Obliques
• Musulunci Masu ɗauke da masu gudummawa: Pectineous, Quadriceps, Rectus Abdominis, Tensor Fasciae Latae

Sakonni ga Kwangilar Juya Zama

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwa ) ƙwaƙƙwara ne wanda ke nufin tsokoki na ciki, musamman maɗaukaki, don haɓaka ƙarfin gaske da kwanciyar hankali. Wannan aikin motsa jiki ya dace da duka masu farawa na motsa jiki da masu sha'awar haɓakawa waɗanda ke da niyyar haɓaka tsarin jikinsu gaba ɗaya da wasan motsa jiki. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don ba kawai zana wani yanki mai sauti ba amma har ma inganta matsayi, rage ciwon baya, da kuma ƙara yawan aikin aiki.

Yanayinta: tsammanin nuni a nuni Kwangilar Juya Zama

• Sanya hannuwanku a bayan kanku ko ku haye su akan ƙirjin ku.
• A hankali daga sama na sama daga benci, karkatar da gangar jikinka zuwa dama yayin da kake fitowa.
• Rage kanku baya zuwa benci a cikin motsi mai sarrafawa.
• Maimaita motsin, wannan lokacin kuna karkatar da gangar jikin ku zuwa hagu yayin da kuke fitowa. Madadin ɓangarorin don kowane maimaitawa.

Lajin Don yi Kwangilar Juya Zama

• **Gidan Form**: Yayin da kake zaune, karkatar da gangar jikinka ta yadda gwiwar gwiwarka ta matsa zuwa sabanin gwiwa. Makullin anan shine tabbatar da cewa karkacewar ta fito daga jikin ku, ba wuyan ku ko kafadu ba. Wannan kuskure ne na kowa wanda zai iya haifar da damuwa ko rauni.
• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Tasirin wannan darasi ya ta'allaka ne a cikin ƙwanƙwasa sarrafawa da haɓaka tsokoki na ciki. Kuskure na yau da kullun shine yin amfani da kuzari don jujjuya kanku sama da ƙasa, wanda zai iya haifar da ƙarancin ingantaccen horo da yuwuwar rauni na baya.
• **Tsarin Numfashi**: Shakar numfashi yayin da kuke kwance baya

Kwangilar Juya Zama Tambayoyin Masu Nuna

Shi beginners za su iya Kwangilar Juya Zama?

Ee, masu farawa zasu iya yin motsa jiki na karkatar da hankali, amma yana iya zama ɗan ƙalubale saboda yana buƙatar wani matakin ƙarfin ciki da daidaitawa. Yana da mahimmanci a fara da ƙananan karkata kuma a hankali ƙara yayin da ƙarfi ya inganta. Ana ba da shawarar koyaushe don samun ƙwararrun ƙwararrun motsa jiki ta jagorance ku ta hanyar da ta dace don guje wa kowane rauni mai yuwuwa. Idan motsa jiki yana jin da wuya sosai, akwai mafi sauƙi na motsa jiki don farawa da su, kamar zama-up na yau da kullum ko crunches.

Me ya sa ya wuce ga Kwangilar Juya Zama?

• Ƙarfafa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) ya ƙunshi don yin amfani da ƙwallon kwanciyar hankali don ƙara ƙarin ƙalubale ga ma'auni da kwanciyar hankali yayin yin motsin karkatarwa.
• Ma'aunin Kiwon Lafiyar Kiwon Lafiyar Jiki: A cikin wannan bambancin, kuna riƙe farantin nauyi ko dumbbell a kan ƙirjin ku don ƙara juriya, yana sa motsa jiki ya fi ƙalubale.
• Ƙulla Ƙwaƙwalwar Zama tare da Ƙwallon Magunguna: Wannan bambancin ya ƙunshi riƙe da ƙwallon magani da karkatar da kowane gefe yayin da kuke zaune, yana ƙara ƙalubale ga mabuɗin ku.
• Ƙoƙarin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: A cikin wannan bambancin, kuna amfani da maƙallan juriya a haɗe zuwa kasan benci na karkata don ƙara ƙarin matakin wahala, musamman yayin da kuke karkatar da zama.

Me suna da abin da ya sanya ɗaukehawa ga Kwangilar Juya Zama?

• Planks: Planks suna aiki cikin aiki tare tare da karkatar da Sit-ups ta hanyar samar da tsayin daka wanda ke haɗa dukkan jigon, haɓaka ƙarfin jigon jigon gabaɗaya da kwanciyar hankali, wanda zai iya haɓaka tasiri da nau'ikan wuraren murɗawa.
• Bicycle Crunches: Waɗannan su ne babban motsa jiki na motsa jiki don Ƙarƙashin Ƙaƙwalwar Sit-ups kamar yadda kuma suke haɗa motsi mai juyayi, suna yin niyya ga obliques da madaidaicin abdominis, babban tsoka na ciki, don haka haɓaka aikin motsa jiki gaba ɗaya da haɓaka mafi kyawun matsayi da daidaituwa.