Tadawa Kafa Na Tsaye

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

Sakonni ga Tadawa Kafa Na Tsaye

Kafa na tsaye shine ingantaccen tsarin motsa jiki wanda da farko yakan haifar da ƙananan ƙwayar ƙwayar ƙwayar ƙwayar cuta, masu sassaucin kai, da kuma shimfiɗa karfin gwiwa da kwanciyar hankali. Matsayin motsa jiki ne mai kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so yin wannan motsa jiki don inganta ma'anar tsokar ciki, haɓaka ƙarfin su gaba ɗaya, da haɓaka aikin su, wanda zai iya taimakawa a motsi na yau da kullum da sauran ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Tadawa Kafa Na Tsaye

• Riƙe hannunka da ƙarfi kuma bari jikinka ya rataye, kiyaye ƙafafu tare da madaidaiciya.
• A hankali ɗaga ƙafafunku, ajiye su madaidaiciya, har sai sun samar da kusurwa 90-digiri tare da jigon ku.
• Riƙe wannan matsayi na ƴan daƙiƙa don haɗa tsokoki na ainihi.
• Sannu a hankali runtse ƙafafunku zuwa wurin farawa, tabbatar da kula da sarrafawa kuma kar ku ƙyale su yin lilo. Yi maimaita motsa jiki sau da yawa kamar yadda aikin motsa jiki ya buƙaci.

Lajin Don yi Tadawa Kafa Na Tsaye

• Motsi Mai Sarrafa: Ka ɗaga ƙafafunka har sai jikin ya yi kusurwar digiri 90, sannan a hankali rage su zuwa ƙasa. Ka guji jujjuyawa ko amfani da kuzari don ɗaga ƙafafunka, saboda hakan na iya haifar da rauni ko rauni a baya. Ya kamata motsi ya kasance a hankali, sarrafawa, da gangan.
• Shiga Mahimmancin ku: Babban abin da ake mayar da hankali kan ɗaga ƙafar ƙafa a tsaye shine tsokoki na ciki. Tabbatar cewa kuna shigar da ainihin ku cikin motsi, ba kawai ɗaga kafafunku ba. Kuskure na yau da kullun shine a yi amfani da juzu'in hip ko motsi don ɗaga ƙafafu, maimakon shiga abs.
• Fasahar Numfashi: Numfashin da ya dace yana da mahimmanci ga wannan motsa jiki. Numfashi kamar ku

Tadawa Kafa Na Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Tadawa Kafa Na Tsaye?

Ee, masu farawa zasu iya yin motsa jiki a tsaye a tsaye. Koyaya, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar takamaiman matakin ƙarfin gaske. Idan mafari ya same shi yana da ƙalubale sosai, za su iya farawa da motsa jiki mafi sauƙi kamar katako kuma a hankali su yi aiki har zuwa Ƙafafun Tsaye. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Tadawa Kafa Na Tsaye?

• Ƙafafun Kujerar Kyaftin Ta ɗaga: Wannan bambancin yana amfani da kayan aiki na musamman da ake kira kujera captain, inda za ku goyi bayan nauyin ku akan goshinku kuma ku ɗaga ƙafafunku.
• Reverse Crunches: Wannan bambancin yana kwance a baya a ƙasa, yana ɗaga kwatangwalo daga ƙasa maimakon kai da kafadu.
• Ƙafa mai nauyi yana ɗagawa: A cikin wannan bambancin, kuna ƙara dumbbell tsakanin ƙafafunku don ƙarin juriya.
• Ƙafar Bench ta Ƙaƙasa Ƙafa: Ana yin wannan bambancin akan benci mai karkata, yana ƙara ƙarin ƙalubale ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Tadawa Kafa Na Tsaye?

• Bicycle Crunches yana haɓaka Ƙafar Ƙafar Tsaye ta hanyar mai da hankali kan ƙananan tsokoki na ciki, amma suna ƙara jujjuya don shiga tsaka-tsakin, wanda ke taimakawa wajen haɓaka ƙarfin gaske da daidaito.
• Rataye Knee Raises wani motsa jiki ne mai fa'ida wanda ya haɗu da kyau tare da Ƙafar Ƙafar Tsaye saboda suna kaiwa ga ƙananan abs da gyare-gyare na hip, amma matsayi na rataye yana shiga jiki na sama, yana samar da ƙarin aikin motsa jiki.