Madadin Ƙafar Ƙafar Kwanciya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Madadin Ƙafar Ƙafar Kwanciya
Sauran motsa jiki na kwance yana ɗaukar motsa jiki mai tsauri wanda da farko yana nisantar da maharan tsokoki, yayin da kuma suka sanya masu sassaucin ƙafa hip. Kyakkyawan motsa jiki ne ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda ana iya gyara shi gwargwadon ƙarfin mutum da sassauci. Mutane za su so yin wannan motsa jiki don inganta ƙarfin su, haɓaka kwanciyar hankali, inganta matsayi mafi kyau, da yiwuwar rage ƙananan ciwon baya.
Yanayinta: tsammanin nuni a nuni Madadin Ƙafar Ƙafar Kwanciya
- Tsayar da ƙananan baya a cikin ƙasa, a hankali daga kafa na dama daga ƙasa har sai ya kasance daidai da jikinka.
- Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye tsokoki na ciki da kuma kafa a madaidaiciya gwargwadon yiwuwa.
- Sannu a hankali rage ƙafar damanku baya zuwa wurin farawa.
- Maimaita wannan tsari tare da ƙafar hagunku, musanya tsakanin kafafu don adadin da ake so.
Lajin Don yi Madadin Ƙafar Ƙafar Kwanciya
- Hanyoyin Gudanarwa: Ɗaga ƙafa ɗaya daga bene a cikin tsari mai sarrafawa har sai ya samar da kusurwa 90-digiri tare da jikinka. Rike ɗayan ƙafar madaidaiciya kuma a kwance a ƙasa. A hankali da kuma sarrafa motsi, mafi tasiri aikin zai kasance. Ka guji yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga ƙafarka saboda wannan yana rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
- Shiga Core naku: Yayin da kuke ɗaga ƙafar ku, shigar da tsokoki na asali. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana tabbatar da cewa kuna aiki daidai tsokoki. Ka guji dogara ga tsokoki na ƙafarka kawai don yin ɗagawa.
- Numfasawa:
Madadin Ƙafar Ƙafar Kwanciya Tambayoyin Masu Nuna
Shi beginners za su iya Madadin Ƙafar Ƙafar Kwanciya?
Ee, masu farawa za su iya yin motsa jiki na Madadin Ƙarya Ƙafar Tadawa. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da an yi shi daidai.
Me ya sa ya wuce ga Madadin Ƙafar Ƙafar Kwanciya?
- Bent-Knee Alternate Liing Floor Leg Tadawa: Maimakon kiyaye kafafunku madaidaiciya, kun durƙusa gwiwoyinku a kusurwar digiri 90, wanda zai iya sauƙaƙe motsi ga masu farawa ko waɗanda ke da matsalolin baya.
- Maɗaukakin Maɗaukakin Ƙafar Ƙafar Ƙafar Kwance: Ana yin wannan bambancin tare da ɗaga hips ɗinku kaɗan a kan dandali ko benci, yana ƙara yawan motsi da ƙaddamar da ƙananan ƙananan ku da karfi.
- Madadin Ƙafar Ƙafar Kwanciya Tare da Ƙaƙwalwar Hip: Bayan ɗaga ƙafa ɗaya, tura kwatangwalo daga bene a cikin motsi mai motsawa, haɗa duka biyun ƙananan ku da glutes.
- Madadin Ƙafar Kwance Ƙafa ta Ƙafar Ƙafa tare da Nauyin Ƙungiya: Wannan bambancin ya haɗa da sanya nauyin idon sawu yayin yin aikin motsa jiki, ƙara ƙarin juriya da kuma sa motsa jiki ya zama kalubale.
Me suna da abin da ya sanya ɗaukehawa ga Madadin Ƙafar Ƙafar Kwanciya?
- Bicycle Crunches wani kyakkyawan motsa jiki ne wanda ke cike da Madadin Ƙafar Ƙafar Ƙafar Kwanciya saboda suna aiki duka biyun tsokoki na sama da na ƙasa, suna haɓaka ƙarfin gaske da jimiri gaba ɗaya.
- Har ila yau, masu murdawa na Rasha za su iya haɓaka Ƙafafun Ƙafafun Kwance na Madadin Ƙarya ta hanyar yin niyya ga ɓangarorin, don haka samar da ƙarin aikin motsa jiki ga dukan yanki na ainihi.
Karin kalmar raɓuwa ga Madadin Ƙafar Ƙafar Kwanciya
- Motsa jiki mai nauyi
- Madadin Kwanciya Ƙafa ta ɗaga motsa jiki
- Ƙafar ɗagawa don layin kugu
- Motsa jiki don kugu
- Ayyukan motsa jiki masu niyya
- Motsa motsa jiki a gida
- Ayyukan bene don kugu
- Madadin ɗaga ƙafa don kugu
- Nauyin kafa yana ɗaga motsa jiki
- Ayyukan motsa jiki mai da hankali kan kugu