Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa

Ƙwararren 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 Ƙaƙwalwar Ƙwararriyar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙadda tọn don Ƙarfafawa ) ne wanda ya fi mayar da hankali ga tsokoki na cinya na ciki, inganta sassauci da ƙarfafa ƙananan jiki. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da sassauƙa. Wannan aikin yana da kyawawa kamar yadda ba wai kawai yana taimakawa wajen toning tsoka da rigakafin rauni ba amma har ma yana inganta ma'auni na jiki mafi kyau da matsayi.

Yanayinta: tsammanin nuni a nuni Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa

• Sannu a hankali karkata baya cikin ƙwallon kuma ka shimfiɗa ƙafafunka da faɗin kafada.
• A hankali zame jikin bango, lanƙwasa gwiwoyi har sai sun kasance a kusurwa 90-digiri, tabbatar da cewa cinyoyinku suna layi ɗaya da ƙasa.
• Yayin riƙe wannan matsayi, sannu a hankali motsa gwiwoyinku, shimfiɗa cinyoyin ku na ciki yayin da kuke ajiye ƙafafu a ƙasa.
• Riƙe wannan shimfiɗa na tsawon daƙiƙa 15-30, sannan a hankali matsar da gwiwoyinku tare kuma ku tashi don kammala maimaitawa ɗaya.

Lajin Don yi Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa

• Haɗa Ƙwararrun Ƙwararru: Shigar da tsokoki na tsakiya ta hanyar ja maɓallin ciki zuwa kashin baya. Wannan zai taimaka wajen daidaita jikinka akan ƙwallon kuma ya sa aikin ya fi tasiri. Kuskure na yau da kullun: Guji riƙe numfashi yayin shigar da ainihin ku. Ka tuna da yin numfashi akai-akai.
• Motsi Mai Kyau: A hankali buɗe kafafun ku gwargwadon yadda za ku iya, shimfiɗa tsokoki na cinya na ciki. Sa'an nan kuma, sannu a hankali dawo da kafafunku tare. Tabbatar cewa motsinku yana jinkiri da sarrafawa. Kuskure na yau da kullun: Ka guji yin bouncing ko yin saurin motsi, saboda wannan na iya haifar da rauni.
• Maimaituwa

Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa?

Ee, masu farawa za su iya yin Ƙwallon Ƙwallon Ƙarya Ƙarƙashin Ƙarfafawa. Koyaya, yana da mahimmanci don farawa a hankali kuma a tabbatar da tsari mai kyau don guje wa rauni. Wannan aikin yana taimakawa wajen inganta sassauci da ƙarfi a cikin kwatangwalo da tsokoki na ciki. Yana da kyau koyaushe a sami wani ya kula da ku ko taimaka muku lokacin da kuke farawa, ko tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa?

• Tsaye Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) yayi: Tsaya tare da ƙwallon motsa jiki a gefen ku, jingina cikinsa kuma a hankali tura hips zuwa ƙwallon don shimfiɗa masu sace ku.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙadda ) Yi: Sanya ƙwallon motsa jiki a tsakanin gefenku da bango, jingina cikinsa kuma a hankali tura hips zuwa ƙwallon don shimfiɗa masu sace ku.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwa ) Yi: Yi daidaitattun ƙwallon ƙwallon ƙwallon ƙafa amma tare da juriya a kusa da idon sawu don ƙara ƙarfin mikewa.
• Supin motsa jiki Ball Abdancor Streckc: Lectom a baya tare da kafafunku sama da motsa jiki a tsakanin ƙafafunku, a hankali tura kafafunku baya don tura masu satar satar ku.

Me suna da abin da ya sanya ɗaukehawa ga Motsa Ƙwallon Ƙarya Mai Ƙarya Mai shimfiɗa?

• Side Liing Hip Abduction: Wannan motsa jiki yana cike da Exercise Ball Liing Abductor Stretch ta hanyar mai da hankali kan rukunin tsoka iri ɗaya, masu satar hip, amma a wani matsayi daban, ta haka yana haɓaka ma'aunin tsoka gabaɗaya da hana yin amfani da takamaiman rukunin tsoka.
• Gadar Glute: Yayin da aka fara niyya ga glutes, wannan darasi kuma yana haɗakar da masu sace hips, tare da haɓaka Exercise Ball Lying Abductor Stretch ta hanyar samar da motsi na fili wanda ke haɓaka ƙarfin aiki da kwanciyar hankali.