Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa

Satar Ƙafa ɗaya na Ƙarƙashin Ƙaƙwalwar Ƙafa ɗaya aikin motsa jiki ne mai fa'ida wanda da farko ke kai hari ga ƙwanƙwasa hips, glutes, da tsokoki na cinya na ciki, yana haɓaka sassauci da ƙarfi a waɗannan wuraren. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka motsin hip, haɓaka wasan motsa jiki, ko taimakawa rigakafin rauni da murmurewa. Haɗa wannan shimfiɗa a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaituwa, haɓaka kewayon motsi, da haɓaka lafiyar ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa

• Lanƙwasa gwiwa na dama kuma ka riƙe ƙafar hagu a madaidaiciya.
• Sannu a hankali ɗaga gwiwa na dama zuwa ga ƙirjin ku har sai kun ji shimfiɗa a hankali a cikin kwatangwalo da ƙananan baya.
• Riƙe wannan matsayi na kimanin daƙiƙa 20-30, tabbatar da numfasawa sosai kuma shakatawa jikinka.
• Rage gwiwa na dama baya baya kuma maimaita tsari tare da kafar hagu.

Lajin Don yi Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa

• Madaidaicin Taimako: Lokacin yin shimfiɗa, tabbatar da samun daidaiton tallafi. Kuna iya amfani da bango ko kujera don tallafi idan an buƙata. Ka guji jingina da yawa a gefe guda saboda zai iya haifar da rashin daidaituwa da yiwuwar rauni.
• Miqewa A hankali: Kar a tilastawa mikewa. A hankali ƙara shimfiɗa yayin da sassaucin ku ya inganta. Idan kun ji zafi ko rashin jin daɗi, rage shimfiɗa. Manufar ita ce a ji jan hankali, ba zafi ba.
• Numfashi akai-akai: Ya zama ruwan dare ga mutane su riƙe numfashi lokacin da suke miƙewa. Ka tuna yin numfashi kullum a duk lokacin motsa jiki. Rike numfashin ku na iya ƙara hawan jini da rage tasirin shimfidawa.
• Dumi Up: Koyaushe dumama kafin mikewa. Yin dumama yana ƙara yawan zafin jiki na tsoka wanda ke inganta sassauci da kuma

Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa?

Ee, mafari za su iya yin aikin motsa jiki na Juyin ƙafa ɗaya. Duk da haka, ya kamata su fara sannu a hankali kuma tare da ƙananan ƙarfi don kauce wa rauni. Hakanan yana da mahimmanci a kiyaye tsari da fasaha mai kyau yayin motsa jiki. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan don hana duk wani lahani. Hakanan yana iya zama da amfani ga masu farawa suyi aikin a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararru, kamar mai ilimin hanyoyin kwantar da hankali ko mai horo na sirri.

Me ya sa ya wuce ga Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa?

• Tsaye Tsaye Tsaye: Tsaya tsaye, ɗaga ƙafa ɗaya zuwa gefe, kuma a hankali ja ta zuwa jikinka, ajiye ɗayan ƙafar a ƙasa.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Ka kwanta a bayanka, ɗaga ƙafa ɗaya sama ka ja shi zuwa kirjinka, yayin da kake ajiye dayar ƙafa a ƙasa.
• Yoga Pigeon Pose: Wannan matsayi ya haɗa da kawo ƙafa ɗaya gaba a cikin lanƙwasa da kuma mika sauran ƙafar baya, jingina gaba don zurfafa mikewa.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin bango: Tsaya a gefe kusa da bango, ɗaga ƙafar kusa da bango kuma kwantar da shi a bango, jingina cikin bango don zurfi mai zurfi.

Me suna da abin da ya sanya ɗaukehawa ga Sace Ƙafa ɗaya na Ƙarƙashin Ƙarfafawa?

• Har ila yau, motsa jiki na Clamshell ya dace da Ƙaƙwalwar Ƙaƙwalwar Ƙafa ɗaya kamar yadda yake ƙarfafa masu satar hip, wanda shine tsokoki da ke da alhakin motsin ƙafar ƙafa, don haka inganta tasiri na shimfidawa da rage haɗarin rauni.
• Tsarin Side Plank tare da motsa jiki na Leg Lift wani babban abin da zai dace da Satar Ƙafar Ƙafar Ƙafa ɗaya kamar yadda ba wai kawai yana ƙarfafa ainihin kuma yana inganta daidaituwa ba, har ma yana kaiwa masu sace hip da kuma gluteus medius tsoka, wanda ke da mahimmanci ga motsin ƙafar ƙafa. .