Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai

Aikin motsa jiki na baya tare da hannaye a baya kai mai tasiri ne mai tasiri na baya wanda yake niyyar karfafa gwiwa, taimaka wajen karfafa zuciyar da inganta halarta. Ya dace da daidaikun duk matakan dacewa waɗanda ke neman haɓaka ƙarfin baya da sassauci. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke yin dogon sa'o'i suna zaune kamar yadda zai iya rage ciwon baya da haɓaka daidaitawar kashin baya.

Yanayinta: tsammanin nuni a nuni Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai

• Sanya hannuwanku a bayan kan ku, ku ajiye guiwar ku a faɗi, kuma ku kiyaye madaidaiciyar layi tun daga kan ku zuwa dugadugan ku.
• Ka ɗaga jikinka na sama a hankali ta hanyar shimfiɗa bayanka har sai jikinka ya samar da madaidaiciyar layi tun daga kan ka zuwa dugaduganka.
• Dakata na ɗan lokaci a saman motsin, sannan sannu a hankali rage girman jikin ku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da aka ba da shawarar maimaitawa, tabbatar da kiyaye tsari mai kyau a duk faɗin.

Lajin Don yi Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai

• Wurin Hannu: Sanya hannuwanku a bayan kan ku, tabbatar da cewa ba ku ja ko takura wuyan ku. Ya kamata maginin gwiwar ku su kasance suna nuni zuwa ga gefuna. Wannan kuskure ne gama gari don gujewa; ja a wuyanka na iya haifar da rauni.
• Motsi Mai Sarrafa: Rage jikinka na sama zuwa kasa ta hanyar lanƙwasa a kugu, sannan ɗaga jikinka na sama zuwa wurin farawa. Tabbatar cewa kana amfani da tsokoki na baya don ɗaga jikinka, ba wuyanka ko kafadu ba. Guji motsin motsi; motsi ya kamata ya kasance a hankali kuma a sarrafa shi.
• Shiga Mahimmancin ku: A duk lokacin motsa jiki, tabbatar da shigar da ainihin ku.

Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai?

Ee, masu farawa tabbas za su iya yin Extension Ball Back Extension tare da Hannun Bayan Kai, amma yana da mahimmanci a lura cewa wannan darasi yana buƙatar ɗan ƙaramin ƙarfi da daidaito. Ya kamata masu farawa su fara da motsa jiki masu sauƙi don ƙarfafa ƙarfi da sassauci a hankali. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, yana iya zama taimako don samun mai horar da kai ko gogaggen mai zuwa motsa jiki ya taimaka muku da farko. Hakanan ya kamata ku saurari jikin ku kuma kada ku matsa da ƙarfi idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai?

• Extension Ball Back Extension Tare da Farantin Nauyi: Don haɓaka ƙalubalen, zaku iya riƙe farantin nauyi ko dumbbell a cikin ƙirjin ku yayin yin tsayin baya.
• Motsa Ƙwallon Ƙwallon 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawar ku.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa): Kaɗa ƙafa ɗaya daga ƙasa yayin da kake mika baya don ƙara ƙarin ƙalubale ga ma'auni da kuma shiga cikin glutes da hamstrings.
• Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa: Yi amfani da juriya a kusa da baya na baya kuma ka riƙe iyakar a hannunka yayin da kake mikawa don ƙara ƙarin juriya da shigar da jikinka na sama.

Me suna da abin da ya sanya ɗaukehawa ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) da Hannu a Bayan Kai?

• "Supermans" wani karin motsa jiki ne kamar yadda kuma suke mayar da hankali kan ƙarfafa tsokoki na baya, kama da na baya, amma ba tare da buƙatar wasan motsa jiki ba, yana samar da wata hanya ta daban don haɗin tsoka.
• "Planks" wani babban ƙari ne ga aikin yau da kullum yayin da suke aiki duka biyu na ciki da na baya na baya a lokaci guda, suna inganta mahimmanci da daidaitacce, wanda zai iya haɓaka aiki da fa'idodin Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren 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 na Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa da Hannun Baya da Hannun Baya.