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Maganin Kwallon Kamo da Jifa

Bayani na Faraɗi

Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiMai ɗakunan lafiya
Musulunci Masu gudummawaLatissimus Dorsi, Teres Major, Teres Minor
Musulunci Masu ɗauke da masu gudummawaDeltoid Anterior, Pectoralis Major Clavicular Head, Rectus Abdominis, Triceps Brachii
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Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Maganin Kwallon Kamo da Jifa

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa wanda ke haɓaka haɗin kai, ƙarfi, da iko, da farko yana niyya ga asali, kafadu, da makamai. Ya dace da 'yan wasa na kowane matakai, daga masu farawa zuwa masu ci gaba, kamar yadda za'a iya gyara shi don dacewa da matakan dacewa da mutum. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka aikinsu na motsa jiki, aikin motsa jiki, ko kawai ƙara iri-iri a cikin aikin motsa jiki na yau da kullun, yayin da yake haɗa horo na zuciya da jijiyoyin jini tare da ginin tsoka.

Yanayinta: tsammanin nuni a nuni Maganin Kwallon Kamo da Jifa

  • Haɗa ainihin ka kuma karkatar da gwiwoyi kaɗan, shirya don jefa ƙwallon.
  • Jefa kwallon maganin zuwa sama da dan gaba kadan, mika hannunka gaba daya amma ba tare da kulle gwiwar gwiwarka ba.
  • Yayin da ƙwallon ya dawo ƙasa, kama shi da hannaye biyu, durƙusa gwiwoyinku cikin ɗan tsuguno don ɗaukar tasirin.
  • Nan da nan matsawa cikin maimaitawa na gaba ta hanyar sake jefa kwallon a sama, maimaita motsa jiki don adadin da ake so.

Lajin Don yi Maganin Kwallon Kamo da Jifa

  • Dabarun Kama: Lokacin kama ƙwallon magani, koyaushe amfani da hannaye biyu kuma ku sha tasirin ta hanyar lanƙwasa gwiwoyi da kwatangwalo, shiga cikin ɗan tsuguno. Wannan yana rage haɗarin rauni a hannunka, hannaye, da kafadu. Kada a yi ƙoƙarin kama ƙwallon da hannaye madaidaiciya ko kulle, saboda hakan na iya haifar da rauni.
  • Dabarun Jifa: Lokacin jefa ƙwallon a sama, yi amfani da ƙafafu da kwatangwalo don samar da ƙarfi, ba kawai hannayenku ba. Ya kamata hannuwanku su bi yunƙurin da ƙananan jikinku suka ƙirƙira. Mika hannuwanku kuma ku saki ƙwallon a mafi girman madaidaicin isar ku don haɓaka tsayi da nisa na jefa.
  • Yi amfani da Nauyin Dama:

Maganin Kwallon Kamo da Jifa Tambayoyin Masu Nuna

Shi beginners za su iya Maganin Kwallon Kamo da Jifa?

Ee, masu farawa za su iya yin aikin Kwallon Kwallon Magunguna da Jifa da Sama. Koyaya, yana da mahimmanci a fara da ƙwallon ƙafa mai nauyi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Maganin Kwallon Kamo da Jifa?

  • Jariri na Magungunan Squat Magota da kuma kanada kai tsaye: Ga, kuna yin squat a duk lokacin da kuka kama kwallon kafin a jefa shi sama da aikin.
  • Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ya ƙunshi ya haɗa da kama kwallon daga wucewa ta gefe sannan a jefa shi a kan gaba, yin aiki a kan motsi da haɗin kai.
  • Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Jumping ya yi: A cikin wannan sigar, kuna yin tsalle yayin da kuke jefa ƙwallon a sama, yana ƙara ƙarfin bugun jini da fashewar abubuwan motsa jiki.
  • Ƙwallon Ƙwallon Ƙwararrun Magani da Jifa: Wannan bambancin yana buƙatar ka jujjuya jikinka yayin da kake kamawa da jefa ƙwallon, wanda ke ƙara ƙarfin gaske da ƙarfin juyawa.

Me suna da abin da ya sanya ɗaukehawa ga Maganin Kwallon Kamo da Jifa?

  • "Slam Ball Exercises" suna da alaƙa yayin da suke haɗa irin wannan motsi da tsokoki kamar yadda Maganin Kwallon Kaya da Jifa, yana ba da cikakken motsa jiki wanda ke inganta ƙarfi, daidaitawa, da ƙarfi.
  • "Humbbell squirters" Hada magani ball kama da kuma kanada juriya kamar yadda suke kan karamar hukuma da kuma kan batun hada karfi da kuma jefa motsa jiki.

Karin kalmar raɓuwa ga Maganin Kwallon Kamo da Jifa

  • Magungunan Ball Back Exercise
  • Jifan Kwallon Magungunan Sama
  • Aikin Kwallon Kaya na Magunguna
  • Baya Ƙarfafawa da Kwallon Magunguna
  • Jifa Baya Motsa Jiki
  • Magani Ball Jifa da Kama
  • Aikin Komawa tare da Kwallon Magunguna
  • Maganin Kwallon Sama
  • Ayyukan Ball na Magunguna don Baya
  • Kama da Jefa Baya