Madadin Ƙafar Madaidaiciya

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: yourubosu bọọloju
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Madadin Ƙafar Madaidaiciya

Madaidaicin Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Jiki da Ƙarƙashin Ƙarfafawa da Ƙarfafa tsokoki na ciki. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa waɗanda ke neman haɓaka ainihin kwanciyar hankali da daidaito. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda tasirinsa a cikin toning abs, hips, da cinya, da kuma inganta ƙarfin jiki da matsayi.

Yanayinta: tsammanin nuni a nuni Madadin Ƙafar Madaidaiciya

• Tsaya kafa ɗaya madaidaiciya kuma a kwance a ƙasa, yayin da kake ɗaga ɗayan ƙafar a hankali zuwa saman rufin, kiyaye shi a madaidaiciya kamar yadda zai yiwu.
• Riƙe matsayi da aka ɗaga don ƴan daƙiƙa, kiyaye tsokoki na ciki don kiyaye daidaito.
• Sannu a hankali rage ƙafar da aka ɗaga baya zuwa wurin farawa, kiyaye shi madaidaiciya da sarrafawa.
• Maimaita tsari tare da ɗayan kafa, musanya tsakanin kowace kafa don adadin da ake so na maimaitawa.

Lajin Don yi Madadin Ƙafar Madaidaiciya

• Motsi Mai Sarrafa: Ya zama ruwan dare mutane suyi gaggawar motsi, amma mabuɗin wannan motsa jiki shine jinkirin da sarrafa ƙafafu. Ɗaga ƙafa ɗaya a lokaci ɗaya, kiyaye ƙafar ƙafarka kuma kada ka durƙusa a gwiwa. A hankali motsi, yawancin tsokoki dole ne suyi aiki, yana haifar da sakamako mafi kyau.
• Shiga Mahimmancin ku: Yayin yin wannan aikin, tabbatar da shigar da tsokoki na ainihi. Wannan ba kawai yana taimakawa wajen daidaita jikinka ba amma yana tabbatar da cewa ana aiki da tsokoki masu dacewa. Kuskure na yau da kullun shine dogaro da ƙarfin kafafunku ko baya, wanda zai haifar da rauni.
• Ka Guji Yin Arzikin Baya: Kuskuren gama gari da mutane ke yi shine baka

Madadin Ƙafar Madaidaiciya Tambayoyin Masu Nuna

Shi beginners za su iya Madadin Ƙafar Madaidaiciya?

Ee, masu farawa za su iya yin motsa jiki Madadin Madaidaicin Ƙafar Tadawa. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kai hari ga ainihin, musamman ma ƙananan tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci ga masu farawa su fara sannu-sannu, kula da tsari mai kyau, kuma a hankali ƙara maimaitawa yayin da ƙarfinsu da jimirinsu ya inganta. Hakanan ana ba da shawarar a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai da aminci.

Me ya sa ya wuce ga Madadin Ƙafar Madaidaiciya?

• Lankwasa Knee Madaidaicin Ƙafar Tadawa: Maimakon kiyaye ƙafar ƙafar, kun lanƙwasa gwiwa a kusurwar digiri 90 sannan ku ɗaga shi sama.
• Ƙafar Madaidaicin Maɗaukakin Maɗaukaki: A cikin wannan bambancin, za ku iya ƙara nauyin ƙafafu don ƙara ƙarfi da ƙalubalen motsa jiki.
• Gefen Kwance Madaidaicin Ƙafar Tadawa: Ana yin wannan bambancin yayin kwance a gefenku, ɗaga saman ƙafar yayin da ake lanƙwasa ƙafar ƙasa don kwanciyar hankali.
• Ƙafar Madaidaicin Ƙafar Ƙarƙashin Ƙafa tare da Resistance Band: A cikin wannan bambance-bambance, ana sanya bandeji na juriya a kusa da idon sawu kuma ana kiyaye tashin hankali yayin ɗaga kafa.

Me suna da abin da ya sanya ɗaukehawa ga Madadin Ƙafar Madaidaiciya?

• Motsa jiki na Plank wani motsa jiki ne na haɓakawa, yayin da yake haɗa dukkan jigon, gami da tsokoki da aka yi aiki a cikin Madadin Ƙafar Madaidaiciya, haɓaka daidaito da matsayi gaba ɗaya.
• Bicycle Crunches yana haɓaka Madadin Ƙafar Madaidaicin Ƙafar ta hanyar yin niyya ta musamman ga ƙwanƙwasa da ƙananan abs, yana ba da cikakkiyar motsa jiki na ciki lokacin da aka haɗa su.