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
Bayani na Faraɗi
Sakonnin ƙafaAyyaAna karin ayyaAna.
Kayan aikiBaddalu naɗa biyu
Musulunci Masu gudummawaErector Spinae
Musulunci Masu ɗauke da masu gudummawaGluteus Maximus
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
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 hannuwa a baya kai ne wani motsa jiki mai gina jiki da farko niyya da ƙananan tsokoki na baya, amma kuma yana bin diddigin ƙananan tsokoki na baya, amma kuma yana bin diddigin ƙananan tsokoki na baya, amma kuma yana bin diddigin ƙananan tsokoki na baya, amma kuma yana ƙoƙarin grows na baya, amma kuma yana yin glutes, hamstrings, da core. Yana da manufa ga daidaikun mutane waɗanda ke neman inganta yanayin su, rage ciwon baya, da haɓaka kwanciyar hankali gaba ɗaya. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen ƙarfafa tsoka ba amma yana taimakawa wajen inganta daidaituwa da sassauci.
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 gwiwar ku zuwa tarnaƙi.
- A hankali ɗaga jikinka na sama ta hanyar faɗaɗa kashin baya har sai jikinka ya samar da madaidaiciyar layi daga kai zuwa ƙafafu.
- Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye tsokoki na tsakiya.
- A hankali rage girman jikin ku zuwa wurin farawa, tabbatar da kula da sarrafawa kuma kada ku bar jikin ku ya fadi. Maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.
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
- Matsayin Hannu: Sanya hannuwanku a bayan kan ku, amma ku guji ja a wuyanku yayin da kuke yin aikin. Wannan kuskure ne na kowa wanda zai iya haifar da wuyan wuyansa. Hannunku suna nan don tallafi, ba don tilasta motsi ba.
- Motsi Mai Sarrafa: Mayar da hankali kan yin amfani da tsokoki na baya don ɗaga jikin ku sama da ƙasa, maimakon amfani da kuzari. Kuskure na gama gari shine a hanzarta motsi ko amfani da wasu tsokoki don taimakawa. Jinkirin, motsi mai sarrafawa zai taimaka ƙaddamar da tsokoki masu dacewa kuma ya hana rauni.
- Ci gaba da daidaitawa: Rike kashin baya a cikin tsaka tsaki a duk lokacin motsa jiki. Ka guji yin zagaye ko kirfa bayanka da yawa saboda hakan na iya haifar da rauni. Kai, wuyanka, da baya yakamata su kasance cikin layi madaidaiciya.
- Ci gaba a hankali:
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 zasu iya yin Extension Ball Back Extension Tare da Hannun Bayan Kai, amma yakamata su ci gaba da taka tsantsan. Yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan motsa jiki yana jin ƙalubale sosai, masu farawa zasu iya gyara shi ta hanyar sanya hannayensu akan ƙwallon maimakon a bayan kansu don rage damuwa a baya da wuyansa. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da aikin yana yin daidai kuma cikin aminci.
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?
- Motsa 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Don ƙara ƙarfin motsa jiki, za ku iya riƙe farantin nauyi ko dumbbell a bayan kan ku yayin yin tsawo na baya.
- Motsa wasan kwaikwayo na baya tare da murza: a cikin wannan bambance-bambancen, ka ƙara murhu a saman tsawaita kuma aiki a cikin mafi yawan ƙarfin hanya.
- Extension Kwallon Kafa Daya-Kafa: Dauke ƙafa ɗaya daga ƙasa yayin yin tsayin baya yana ƙara ma'auni kuma yana aiki da tsokoki ta wata hanya dabam.
- Motsa wasan kwaikwayo na baya tare da hannu kai: A cikin wannan bambance-bambancen, ka kai hannayenka kai tsaye a gabanka a saman tsawa da kuma ƙara wani saman jiki zuwa aikin
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?
- Plank wani motsa jiki ne da ke da alaƙa saboda yana shiga tsakiya da ƙananan baya, kama da Exercise Ball Back Extension, don haka haɓaka kwanciyar hankali da daidaito, waɗanda ke da mahimmanci don aiwatar da motsa jiki daidai.
- Har ila yau, motsa jiki na Bird Dog yana cike da Exercise Ball Back Extension yayin da yake kaiwa ƙungiyoyin tsoka iri ɗaya, wato ƙananan baya da ainihin baya, inganta ingantaccen daidaituwa da daidaituwa, waɗanda suke da mahimmanci don aiwatar da aikin motsa jiki na baya.
Karin kalmar raɓuwa 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
- Stability Ball Back Extension
- Motsa Kwallon Ƙarfafa Baya
- Stability Ball Workout don Baya
- Ƙwallon baya tare da Ƙwallon Motsa jiki
- Hannun Bayan Kai Baya Extension
- Motsa Kwallon Kaya don Baya
- Stability Ball Back Exercises
- Baya Ƙarfafawa tare da Ƙwallon Ƙarfafawa
- Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwallon Ƙwararren Ƙwararren Ƙwallon Ƙwararren Ƙwallon Ƙwararren Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa ) yayi
- Hannun Bayan Shugaban Kwanciyar Kwanciyar Hannu