Rataye Madaidaicin Ƙafar Tadawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Sakonni ga Rataye Madaidaicin Ƙafar Tadawa

Rataye Madaidaicin Ƙafar Tadawa babban motsa jiki ne mai ƙarfi wanda da farko ke kaiwa tsokoki na ciki, yana taimakawa haɓaka ƙarfi, kwanciyar hankali, da sassauci. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki na ci gaba, waɗanda ke neman haɓaka ƙarfin su na asali da na hanji. Wannan motsa jiki yana da amfani sosai saboda ba wai kawai yana taimakawa wajen sassaka wani yanki na tsakiya ba, amma kuma yana inganta aikin wasanni gaba ɗaya kuma yana rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Rataye Madaidaicin Ƙafar Tadawa

• Tsaya ƙafafunku madaidaiciya kuma tare yayin da kuke ɗaga su a hankali a gabanku har sai sun yi daidai da ƙasa.
• Tabbatar cewa jigon ku yana aiki a duk lokacin motsi kuma ku guji yin amfani da ƙarfi don jujjuya ƙafafunku sama.
• Riƙe matsayin na ƴan daƙiƙa kaɗan lokacin da ƙafafunku suka kai saman.
• A hankali rage ƙafafunku baya zuwa wurin farawa, kula da iko a cikin motsi.

Lajin Don yi Rataye Madaidaicin Ƙafar Tadawa

• ** Shiga Jigon ku ***: Don samun mafi kyawun Rataye Madaidaicin Ƙafar Tadawa, yana da mahimmanci don haɗa tsokar ku a duk lokacin motsa jiki. Wannan yana nufin ba kawai ɗaga kafafunku tare da ƙwanƙwasa hanjin ku ba, amma har ma da yin amfani da abs don sarrafa motsi. Ya kamata ku ji ƙanƙara mai zurfi a cikin abs yayin da kuke ɗaga ƙafafunku da shimfiɗa yayin da kuke sauke su.
• ** Guji

Rataye Madaidaicin Ƙafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Madaidaicin Ƙafar Tadawa?

Ee, mafari na iya yin motsa jiki na Rataya Madaidaici Kafa, amma yana iya zama ƙalubale saboda yana buƙatar mahimman ƙarfi da sarrafawa. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari maimakon adadin maimaitawa. Masu farawa kuma za su iya gyara motsa jiki ta hanyar durƙusa gwiwoyinsu da ɗaga su maimakon daidaita ƙafafu. Koyaushe tabbatar da dumi da kyau kafin fara kowane motsa jiki kuma a kwantar da hankali daga baya. Idan an sami wani ciwo ko rashin jin daɗi, yana da kyau a dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likita.

Me ya sa ya wuce ga Rataye Madaidaicin Ƙafar Tadawa?

• Ƙafar Rataye Mai Nauyi: Wannan bambancin ya haɗa da haɗa ma'aunin ƙafar ƙafa don ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• Ƙafar Rataye na Gefe: Kuna ɗaga ƙafafunku zuwa gefe maimakon madaidaiciya a gaban ku, wanda ke kai hari kan ɓangarorin kai tsaye.
• Rataye Ƙafa ɗaya: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen keɓewa da kaiwa kowane gefen tsokoki na ciki na ciki daban-daban.
• Gilashin Gilashin Rataye: Wannan ci-gaba na bambance-bambancen ya haɗa da ɗaga kafafunku a mike, sannan motsa su gefe zuwa gefe kamar na'urar gogewa, wanda ke kai hari ga obliques da ƙananan abs.

Me suna da abin da ya sanya ɗaukehawa ga Rataye Madaidaicin Ƙafar Tadawa?

• Bicycle Crunches yana haɓaka Ƙafar Rataye Madaidaici ta hanyar niyya duka tsokoki na sama da na ƙananan ciki, suna ba da daidaitaccen motsa jiki na ciki.
• Masu karkatar da Rashanci babban ƙari ne ga Rataye Madaidaicin Ƙafafun Rataye yayin da suke mai da hankali kan ɓangarorin, suna ba da cikakkiyar aikin motsa jiki da haɓaka gabaɗayan ƙarfi da kwanciyar hankali na tsakiya.