Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa

Sakonni ga Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa

Ƙafar Madaidaicin Ƙafar Tafarnuwa Madaidaicin Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) wani motsa jiki ne wanda ya fi mayar da hankali ga tsokoki na ciki, yana taimakawa wajen ƙarfafa ainihin da kuma inganta lafiyar gaba ɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, saboda wahalar daidaitacce dangane da nauyin da aka yi amfani da su. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana haɓaka ainihin kwanciyar hankali da matsayi ba, amma har ma yana taimakawa wajen haɓaka daidaito da daidaituwa.

Yanayinta: tsammanin nuni a nuni Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa

• Mika hannuwanku sama da kanku kuma ku daidaita kafafunku, ku ajiye su tare.
• A hankali ɗaga ƙafafunku da hannaye a lokaci ɗaya, riƙe su madaidaiciya, har sai hannayenku sun taɓa yatsun ƙafarku, ko kuma gwargwadon iya kaiwa, yayin riƙe dumbbells.
• Riƙe wannan matsayi na ɗan lokaci, haɗa tsokoki na tsakiya don yin ƙumburi.
• Sannu a hankali rage hannayenku da ƙafafu zuwa wurin farawa, tabbatar da kula da iko a duk lokacin motsi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa

• Motsi masu Sarrafa: Shaƙa kuma sannu a hankali ɗaga ƙafafunku da juzu'i daga tabarmar, kiyaye ƙafafunku madaidaiciya. Miƙe hannuwanku zuwa ƙafafunku, yin ɓarna. Exhale kuma sannu a hankali runtse jikin ku da ƙafafu zuwa wurin farawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da mummunan tsari da ƙarancin aikin tsoka.
• Shiga Mahimmancin ku: Makullin yin wannan motsa jiki yadda ya kamata shine shigar da tsokoki na ainihi. Ka guji kuskuren gama gari na yin amfani da wuyanka kawai ko ƙarfin jikinka na sama don yin ɓarna. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don ɗaga jikinka na sama daga ƙasa.
• Zaɓi Nauyin Da Ya dace

Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa Tambayoyin Masu Nuna

Shi beginners za su iya Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa?

Ee, masu farawa za su iya yin aikin motsa jiki na Madaidaicin Ƙafar ƙafar ƙafar ƙafa, amma yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horarwa da farko don tabbatar da cewa kuna yin aikin daidai. Yayin da ƙarfin ku da ƙarfinku suka ƙaru, za ku iya ƙara nauyi a hankali.

Me ya sa ya wuce ga Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa?

• Maganin Kwallon Madaidaicin Ƙafar Yatsan Yatsan Taɓa: A cikin wannan bambance-bambancen, kuna riƙe ƙwallon magani yayin da kuke yin ƙumburi, ƙara nau'in juriya daban-daban ga motsi.
• Ƙwallon Ƙwallon Ƙafar Madaidaicin Ƙafar Tafarnuwa: Anan, kuna yin aikin motsa jiki tare da ƙananan baya akan ƙwallon kwanciyar hankali, ƙara wani abu na ma'auni da ainihin daidaitawa ga motsi.
• Banded Madaidaicin Kafar Yatsan Yatsan Taɓa Taɓa: Wannan bambancin ya haɗa da haɗa band ɗin juriya zuwa ƙafafunku da riƙe shi a cikin hannayenku yayin da kuke yin ƙumburi, ƙara wani nau'in juriya daban-daban.
• Nauyin Madaidaicin Ƙafar Ƙafafun Taɓan Ƙafa tare da Nauyin Ƙungiya: A cikin wannan bambancin, kuna ƙara ma'aunin ƙafar ƙafafu don ƙara ƙalubalen motsi.

Me suna da abin da ya sanya ɗaukehawa ga Madaidaicin Ƙafar Ƙafafun Taɓa Taɓa?

• Planks wata kyakkyawar motsa jiki ce wacce ta cika madaidaiciyar kafa mai nauyi saboda ci gaba mai kyau, wanda yake da mahimmanci don riƙe franch.
• Hakanan za'a iya haɗa masu karkatar da Rashanci tare da Madaidaicin Ƙafar ƙafar ƙafar ƙafar ƙafar ƙafafu masu nauyi yayin da suke niyya ga obliques da ƙananan abs, suna ba da cikakkiyar motsa jiki don ainihin, don haka inganta tasirin Toe Touch Crunch ta hanyar ƙarfafa gaba ɗaya.