Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe
Aikin motsa jiki na baya tare da gwiwoyi na ƙasa shine motsa jiki mai tsauri wanda da farko yana nada ƙananan baya, haɓaka, haɓaka ƙarfi, sassauƙa, da daidaituwa. Wannan motsa jiki yana da kyau ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman inganta yanayin su, rage ciwon baya, ko haɓaka lafiyar su gaba ɗaya. Yin wannan motsa jiki akai-akai zai iya ba da gudummawa ga mahimmanci mai ƙarfi, mafi kyawun daidaitawar jiki, da ingantaccen aiki a duka wasanni da ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe
- Ka ɗaga ƙafafunka daga ƙasa don kawai hannayenka da gaban kwatangwalo suna taɓa ƙasa, kiyaye madaidaiciyar layi daga kai zuwa dugaduganka.
- Haɗa ainihin ku kuma a hankali a mirgine gaba akan ƙwallon, ba da damar bayanku ya yi zagaye kaɗan yayin da kuke motsawa.
- Da zarar kun yi birgima gwargwadon iyawa ba tare da kutsawa baya ba, dakata na ɗan lokaci sannan a hankali ku koma wurin farawa.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye zuciyar ku da baya madaidaiciya a duk lokacin motsi.
Lajin Don yi Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe
- Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Ɗaga jikin ku sama daga ƙwallon ta hanyar kirƙira baya, dakata na ɗan lokaci a saman, sa'an nan kuma ƙasa da baya tare da sarrafawa. Kada ku yi amfani da kuzari don ɗaga jikin ku, amma ku haɗa tsokoki na baya. Motsa jiki masu sauri, masu tayar da hankali na iya haifar da rauni.
- Ka Tsaya Tsakanin Wuyanka: Kuskure na gama gari shine takura wuyan ta ko dai a ɗaga kai ko ɗaga kai sama da yawa. Tsaya wuyanka a cikin tsaka tsaki, daidaitacce tare da kashin baya, don kauce wa damuwa mara amfani.
- Shiga Mahimmancin ku: Wannan motsa jiki ba kawai game da baya ba ne, har ma da ainihin ku. Shiga abs kuma
Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe Tambayoyin Masu Nuna
Shi beginners za su iya Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe?
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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwal na iya zama ƙalubale ga masu farawa saboda yana buƙatar adadi mai kyau na ƙarfin gaske, daidaito, da daidaitawa. Ana ba da shawarar cewa masu farawa su fara da motsa jiki masu sauƙi don haɓaka ƙarfinsu da sanin wasan motsa jiki. Daga nan za su iya ci gaba a hankali zuwa motsa jiki masu wahala kamar Faɗawar Baya Tare da Knees Off Ground. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki don tabbatar da an yi atisaye daidai da aminci.
Me ya sa ya wuce ga Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe?
- Motsa Ƙwallon Ƙwallon Ƙwallon 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 Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa )) Wannan bambancin yana ƙara wani nau'i na ma'auni kuma yana aiki akan glutes da tsokoki na hamstring ban da ƙananan baya.
- Motsa wasan kwaikwayo na baya tare da hannu kai: Wannan bambancin yana ƙara motsi na jiki, yana aiki a kafadu da tsokoki na sama yayin da kuke yin fadada baya.
- Motsa Ƙwallon Ƙwallon Ƙwallon 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 Ƙaƙwal ) na Ƙaddamarwa yana gabatar da motsi na juyawa, wanda ke yin niyya ga maƙasudi da tsokoki mai zurfi tare da ƙananan baya.
- Motsa Ƙwallon Ƙwallon Baya Tare da Dumbbells: Wannan bambancin yana ƙara wani nau'i na ɗaga nauyi, yana ƙara ƙarfi da aiki akan gaba dayan tsokoki na baya da hannu.
Me suna da abin da ya sanya ɗaukehawa ga Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe?
- Planks kuma na iya haɓaka wannan motsa jiki yayin da suke taimakawa wajen ƙarfafa tushen tsokoki, waɗanda ke yin aiki yayin ƙoƙarin kiyaye daidaito akan ƙwallon yayin haɓakar baya, don haka haɓaka kwanciyar hankali da aiki gabaɗaya.
- Aikin motsa jiki na Bird Dog wani karin amfani ne mai amfani yayin da yake taimakawa wajen inganta daidaituwa, daidaitawa, da kwanciyar hankali, duk abin da ya zama dole don yin aiki mai kyau na baya a kan ƙwallon motsa jiki tare da gwiwoyi daga ƙasa.
Karin kalmar raɓuwa ga Motsa Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarshe
- Stability Ball Back Extension Extension
- Ayyukan Ƙarfafa Ƙarfafa Baya
- Ƙwallon Ƙwallon Ƙarfafawa don Baya
- Extension Ball Baya
- Ƙarfafa Baya tare da Gwiwoyi Kashe Ƙasa
- Ƙwararriyar Ƙwallon Ƙwararru don Baya
- Ayyukan Ƙarfafa Ƙarfafa Ƙarfafawa
- Ƙarfafa Ƙwararrun Ƙwallon Ƙarfafawa
- Exercise Ball Back Workouts
- Advanced Stability Ball Back Exercises