Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Erector Spinae, Pectoralis Major Sternal Head
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head

Sakonni ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa

The Exercise Ball Prone Leg Raise wani motsa jiki ne mai matukar tasiri wanda ke kai hari da ƙarfafa ƙananan baya, glutes, da tsokoki na hamstring. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa da waɗanda ke neman haɓaka ainihin ƙarfin su da kwanciyar hankali. Mutane za su so yin wannan motsa jiki saboda ba kawai inganta sautin tsoka da matsayi ba amma kuma yana taimakawa wajen rigakafin rauni kuma yana haɓaka wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa

• A hankali ɗaga ƙafa ɗaya a bayanka, kiyaye ta madaidaiciya kuma daidai da jikinka, yayin da kake kiyaye daidaito da hannayenka da ɗayan ƙafar.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, haɗa glutes da hamstrings.
• Sannu a hankali rage ƙafar ku baya zuwa wurin farawa.
• Maimaita wannan darasi tare da ɗayan ƙafar, kuma ci gaba da musanya don adadin da ake so na maimaitawa.

Lajin Don yi Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa

• Motsi Mai Sarrafa: Lokacin yin ɗaga ƙafa, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guji firgita ko karkatar da ƙafafu, saboda hakan na iya kawo cikas ga ƙananan baya da kuma kawo cikas ga tasirin motsa jiki. Maimakon haka, mayar da hankali kan yin amfani da glutes da hamstrings don ɗaga ƙafafunku.
• Ka Tsaya Jikinka Daidaitacce: Wani muhimmin abu da za a tuna shi ne kiyaye jikinka a madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Ka guji yin baka ko karkatar da kugu, saboda hakan na iya haifar da ciwon baya.
• Kada ku wuce gona da iri: Lokacin ɗaga kafafunku, ku guji ɗaga su da tsayi sosai, saboda hakan na iya sanya matsi mara kyau a bayanku.

Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa?

Ee, masu farawa za su iya yin motsa jiki na motsa jiki na ƙwallon ƙafa. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi da ƙarancin maimaitawa don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mutum ya halarta don jagorantar ta hanyar da ta dace. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da aikin nan da nan kuma a tuntuɓi ƙwararru.

Me ya sa ya wuce ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa?

• Exercise Ball Glute Bridge: Wannan ya haɗa da kwanciya a bayanka tare da ƙafafu akan ƙwallon, sannan ɗaga kwatangwalo don samar da madaidaiciyar layi daga kafadu zuwa ƙafafu.
• Exercise Ball Back Extension: Wannan bambancin ya haɗa da kwanciya da ciki a kan ƙwallon ƙafa kuma anga ƙafafu, sa'an nan kuma ɗaga jikinka na sama don samar da madaidaiciyar layi daga kai zuwa ƙafafunka.
• Exercise Ball Wall Squat: Wannan ya haɗa da sanya ƙwallon tsakanin ƙananan baya da bango, sa'an nan kuma yin squats yayin ci gaba da hulɗa da ƙwallon.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ya haɗa da farawa a matsayi na turawa tare da ƙafafunku a kan ball, sa'an nan kuma amfani da abs don cire kwallon zuwa hannayenku yayin da kuke daidaita kafafunku.

Me suna da abin da ya sanya ɗaukehawa ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙafa?

• Plank: Plank suna aiki akan tsokoki guda ɗaya kamar motsa jiki na Ƙafar Ƙafar Ƙarfafawa. Suna ƙarfafa ciki, baya, da kwatangwalo, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi na motsi na kafa.
• Gadar Glute: Glute Bridges suna hari ga glutes, ƙwanƙwasa, da ƙananan baya, kama da Motsa Kwallon Kwallon Kafa. Suna taimakawa wajen inganta motsi na hip da ƙananan ƙarfin jiki, wanda zai iya inganta aikin haɓakar ƙafar ƙafa.