Rungumar Kwallo

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Erector Spinae

Sakonni ga Rungumar Kwallo

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa na Ƙirji, da kafadu, da kuma tsokoki na hannu ne, yayin da yake ba da mahimmanci don kwanciyar hankali. Yana da kyakkyawan motsa jiki ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke son haɓaka ƙarfin jiki da matsayi na sama. Mutane za su iya zaɓar haɗa wannan motsa jiki a cikin ayyukansu na yau da kullun saboda ba wai kawai yana haɓaka sautin tsoka da juriya ba amma yana haɓaka ingantacciyar daidaituwa da daidaituwa.

Yanayinta: tsammanin nuni a nuni Rungumar Kwallo

• Ɗauki gefen ƙwallon kuma ɗaga ta daga ƙasa, kawo shi kusa da ƙirjinka yayin da kake jingin baya kadan, shigar da tsokoki na tsakiya.
• Rike wannan matsayi na ƴan daƙiƙa, mai da hankali kan matse ƙwallon da ƙarfi a ƙirjin ku da kiyaye ma'aunin ku.
• Sannu a hankali rage ƙwallon baya zuwa ƙasa yayin da kuke riƙe madaidaiciyar matsayi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma jigon ku a duk tsawon aikin.

Lajin Don yi Rungumar Kwallo

• **Kiyaye Matsayin Da Ya dace:** Yana da mahimmanci ka riƙe bayanka madaidaiciya da jigon ka yayin aikin motsa jiki. Ka guji karkata ko zagaye kafadu, saboda hakan na iya haifar da ciwon baya ko rauni. Maimakon haka, kiyaye kirjinka sama da kafadunka baya da ƙasa.
• ** Sarrafa motsin ku:** Kada ku yi gaggawar motsa jiki. Madadin haka, mayar da hankali kan sarrafa motsin ku da kiyaye tsayayyen taki. Wannan zai taimaka maka shigar da tsokoki yadda ya kamata kuma rage haɗarin rauni.
• **Numfashi da kyau:** Numfashi wani bangare ne na motsa jiki da ba a manta da shi ba. Yayin wasan motsa jiki runguma, inh

Rungumar Kwallo Tambayoyin Masu Nuna

Shi beginners za su iya Rungumar Kwallo?

Ee, tabbas mafari za su iya yin motsa jiki na Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Yi. Motsa jiki ne mai sauƙi wanda da farko ke kaiwa ga ƙirji da tsokoki na kafada. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don guje wa rauni. Idan mafari ya ga yana da ƙalubale sosai, za su iya zaɓar ƙwallon ƙarami ko ƙarami. An kuma ba da shawarar samun wani ya kula ko gano su da farko har sai sun sami rataye na motsa jiki.

Me ya sa ya wuce ga Rungumar Kwallo?

• Maganin Ball Bear Hug: Maimakon babban ƙwallon motsa jiki, wannan bambancin yana amfani da ƙarami, ƙwallon magani mai nauyi kuma ya haɗa da rungumar ta sosai a ƙirjin ku yayin da kuke yin squats ko lunges.
• Rungumar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ya haɗa da rungumar ƙwallon motsa jiki yayin ƙara juzu'i mai jujjuyawa, wanda ke haɗa manyan tsokoki.
• Motsa Ball Hug tare da Mataki: Wannan bambance-bambancen da ya shafi gefen hawa zuwa gefe yayin da aka kwaikwayi ƙwallan motsa jiki, ƙara kashi na zuciya zuwa motsa jiki.
• Rungumar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa: Wannan bambancin ya ƙunshi rungumar ƙwallon motsa jiki yayin yin squats, wanda ke shiga ƙananan tsokoki na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Rungumar Kwallo?

• Stability Ball Push-Up wani motsa jiki ne na ƙarin kamar yadda kuma yake ɗaukar ainihin, kama da Rungumar Ƙwallon Ƙwallon, amma yana ƙara wani bangare na daidaituwa da horar da kwanciyar hankali, haɓaka ikon sarrafa jiki gaba ɗaya da daidaitawa.
• Kyakkyawan ball kirji yana da babban babban abu ne saboda ba wai kawai yana kai hari ga tsokoki na kiwo ba har ma da kafada.