Rataye Madaidaicin Ƙafar Tadawa

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Rataye Madaidaicin Ƙafar Tadawa

Rataye Madaidaicin Ƙafar Tadawa babban motsa jiki ne mai ƙarfi wanda da farko ke kai hari ga tsokoki na hanji da na hanji, yana haɓaka ƙarfi da kwanciyar hankali. Ya dace da mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya gyaggyarawa don dacewa da halayen motsa jiki na mutum. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta ma'auni na gaba ɗaya, matsayi, wasan motsa jiki, da kuma taimakawa wajen hana ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Rataye Madaidaicin Ƙafar Tadawa

• Tsayawa kafafunku madaidaiciya kuma tare, ɗaga su a gabanku har sai sun yi daidai da ƙasa, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da haɗa tsokoki na ciki.
• Sannu a hankali rage ƙafafunku baya zuwa wurin farawa, kula da sarrafawa don guje wa lilo.
• Maimaita wannan tsari don adadin da kuke so na maimaitawa, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Rataye Madaidaicin Ƙafar Tadawa

• Numfashi da kyau: Numfashi yana da mahimmanci yayin yin kowane motsa jiki. Yi numfashi yayin da kuke runtse ƙafafunku da fitar da numfashi yayin da kuke ɗaga su. Wannan zai taimaka shigar da tsokoki na ciki yadda ya kamata.
• Ka Kula da Motsin Motsi: Ka guji yin gaggawar motsa jiki. Makullin samun mafi kyawun Ƙafar Rataye Madaidaici shine yin shi a hankali kuma tare da sarrafawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Kada Ku Mallake Baya: Yin sama da baya na iya sanya damuwa mara amfani akan kashin bayanku kuma ya haifar da rauni. Maimakon haka, yi nufin kiyaye baya a cikin tsaka tsaki a duk lokacin motsa jiki.

Rataye Madaidaicin Ƙafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Madaidaicin Ƙafar Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Hanging Straight Leg Raise, amma yana iya zama ƙalubale saboda yana buƙatar adadi mai kyau na asali da ƙarfin jiki na sama. Ya kamata masu farawa su fara da fasalin wannan darasi da aka gyaggyara, kamar dagawa gwiwa ko lankwashe kafa, kafin su ci gaba zuwa cikakkiyar sigar. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Kamar kowane motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi da maimaitawa.

Me ya sa ya wuce ga Rataye Madaidaicin Ƙafar Tadawa?

• Rataye Oblique Knee Tadawa: Maimakon ɗaga ƙafafu a tsaye, kuna ɗaga su zuwa gefe, kuna niyya ga tsokoki.
• Ƙafar Rataye Mai Nauyi: Ƙara nauyin ƙafar ƙafar ƙafa ko riƙe ƙwallon magani tsakanin ƙafafunku na iya ƙara ƙarfin motsa jiki.
• Rataya Wipers na Gilashin Gilashin: Wannan ci-gaba na ci-gaba ya haɗa da jujjuya ƙafafunku daga gefe zuwa gefe a cikin motsi na gogewar iska, yana ƙalubalantar ainihin kwanciyar hankalin ku da tsokoki.
• Rataye Madaidaicin Ƙafar Hip Tadawa: A cikin wannan bambancin, kuna ɗaga ƙafafunku madaidaiciya har sai jikinku ya samar da kusurwa 90-digiri, sannan ku tura kwatangwalo zuwa sama, kuna niyya ga ƙananan abs.

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

• Twist na Rasha wani babban motsa jiki ne na ƙarin motsa jiki saboda yana kai hari ga tsokoki, yana samar da ƙarin aikin motsa jiki na ciki lokacin da aka haɗa shi tare da madaidaicin madaidaicin ƙafar ƙafa.
• Bicycle Crunches kuma na iya haɗawa da Rataye Madaidaicin Ƙafafun Rataye yayin da suke haɗa duka biyu na sama da na ƙasa da kuma ƙwanƙwasa, tabbatar da cikakken aikin motsa jiki na ciki da kuma taimakawa gabaɗayan ƙarfin da ake buƙata don yin Rataya Madaidaicin Ƙafafun da kyau.