Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Latissimus Dorsi
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Obliques

Sakonni ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya

The Exercise Balling Side Lat Stretch motsa jiki ne da aka yi niyya wanda ke amfana da tsokoki na latissimus dorsi (lats), yana haɓaka sassauci da kewayon motsi. Yana da kyakkyawan zaɓi ga 'yan wasa, masu gina jiki, da daidaikun mutane waɗanda ke yin ayyukan da ke buƙatar ƙarfi da sassauƙa na baya da tsokoki na kafada. Haɗa wannan motsa jiki a cikin aikin ku na yau da kullun na iya taimakawa inganta yanayin ku, rage ciwon baya, da haɓaka aiki a cikin wasanni da ayyukan da suka haɗa da babba.

Yanayinta: tsammanin nuni a nuni Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya

• A hankali, kwanta a gefen ku tare da ƙwallon motsa jiki a ƙarƙashin kugu kuma ƙafafunku a bango don kwanciyar hankali.
• Mika hannunka na sama a kan ka kuma kwantar da shi a kan ƙwallon motsa jiki.
• A hankali shimfiɗa gefen ku ta hanyar kaiwa kan ƙwallon yayin da kuke ajiye kwatangwalo da ƙafafu.
• Riƙe shimfiɗa don kimanin daƙiƙa 15-30, sannan canza gefe kuma maimaita motsa jiki.

Lajin Don yi Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya

• Miƙewa Da Ya dace: Don yin shimfiɗar, kai hannun sama sama da kan ka, bin layin jikinka. Manufar ku ita ce ta shimfiɗa tsokoki zuwa gefen jikin ku, musamman latissimus dorsi (babban tsoka a bayanku), gwargwadon yiwuwar ba tare da haifar da rashin jin daɗi ba. Ka guji kuskuren karkatar da jikinka ko karkatar da baya ko gaba, saboda hakan na iya haifar da rauni.
• Motsi Mai Sarrafa: Yana da mahimmanci a kiyaye iko a duk lokacin motsa jiki. Ka guji kuskuren gama gari na gaggawa ko yin amfani da motsin motsa jiki, wanda zai haifar da ciwon tsoka. A maimakon haka

Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya?

Ee, masu farawa za su iya yin motsa jiki na 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 Ƙarfafa Ƙwararrun Ƙwararruwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararruwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru ) Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa don Ƙarƙashin Ƙarƙashin Ƙarfafawa. Hanya ce mai kyau don shimfiɗa tsoka latissimus dorsi, wanda ya shimfiɗa tare da sassan baya. Duk da haka, ya kamata masu farawa su yi hankali don amfani da tsari mai kyau kuma watakila farawa da ƙaramin motsa jiki ko wanda ba a cika ba don tabbatar da kwanciyar hankali. Kamar kowane sabon motsa jiki, yana da kyau a fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da sassauci ke haɓaka.

Me ya sa ya wuce ga Motsa Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya na Ƙarya na Ƙarya?

• "Seated Lat Stretch": Hakanan zaka iya yin shimfidar lat ɗin zaune ta hanyar zama akan kujera, shimfiɗa hannayenka sama da kai, sannan a hankali lanƙwasa gefe ɗaya.
• "Resistance Band Lat Stretch": Wannan ya haɗa da yin amfani da band ɗin juriya, riƙe shi da hannaye biyu sama da kai, sa'an nan kuma a hankali jingina zuwa gefe ɗaya don shimfiɗa tsokoki na lat.
• "Doorway Lat Stretch": Wannan bambancin ya haɗa da tsayawa a bakin kofa, sanya hannu ɗaya a kan firam ɗin ƙofar, sannan a hankali jingina gaba don shimfiɗa tsokar lat.
• "Foam Roller Lat Stretch": Wannan ya haɗa da kwanciya a gefenka akan abin nadi mai kumfa da kuma mika hannunka sama da kai, sannan a hankali ya juya baya da gaba don shimfiɗa tsokar lat.

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

• Layukan Kebul ɗin Zaune: Wuraren kebul ɗin zaune yana aiki a baya na sama da na tsakiya, gami da lats, suna haɓaka Motsa Kwallon Kwance Side Lat Stretch ta ƙarfafa waɗannan tsokoki, wanda zai iya haɓaka tasirin shimfiɗa.
• Tsaye Resistance Band Pull-Aparts: Wannan motsa jiki yana hari kan tsokoki na baya na sama da na kafada, waɗanda kuma suke aiki a lokacin motsa jiki na Kwallon Kwance Side Lat Stretch, don haka yana ƙarfafa gaba ɗaya ƙarfin jiki da sassauci.