Tashe Ƙafafun Kwance

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Adductor Magnus, Gracilis
• Musulunci Masu ɗauke da masu gudummawa: Pectineous

Sakonni ga Tashe Ƙafafun Kwance

The Side Liing Feet Raise motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa hips, glutes, da cinya, yana haɓaka ƙarfin ƙasa da kwanciyar hankali gabaɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da masu farawa, saboda ƙarancin tasirin sa. Mutane za su so yin wannan motsa jiki don inganta ma'auni, haɓaka sautin tsoka, da goyan bayan mafi kyawun matsayi, yana mai da shi kyakkyawan ƙari ga kowane aikin motsa jiki.

Yanayinta: tsammanin nuni a nuni Tashe Ƙafafun Kwance

• Tsaya hannun hagu a kasa a gabanka don ma'auni.
• Sannu a hankali ɗaga ƙafar hagunka sama kamar yadda za ka iya, kiyaye ta madaidaiciya kuma ba tare da motsa jikinka ba.
• Dakata na ɗan lokaci a saman ɗagawa, sannan a hankali runtse ƙafar ka baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan ku canza zuwa gefen hagu kuma kuyi motsi iri ɗaya tare da ƙafar dama.

Lajin Don yi Tashe Ƙafafun Kwance

• Motsi Mai Sarrafa: Lokacin yin ƙafar kwancen ƙafafu suna ɗagawa, tabbatar cewa motsi yana jinkiri da sarrafawa. Ka guji yin gaggawar motsa jiki saboda zai iya haifar da sigar da ba ta dace ba da kuma yuwuwar rauni.
• Shagaltar da Mahimmancin ku: A duk lokacin motsa jiki, yana da mahimmanci ku ci gaba da yin aikin ku. Wannan ba zai taimaka kawai don daidaita jikin ku ba, amma kuma yana ƙara tasirin aikin motsa jiki ta hanyar aiki da tsokoki na ciki.
• Guji Juya Baya: Kuskure na yau da kullun shine harba baya yayin motsa jiki. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma ya rage tasirin motsa jiki. Tabbatar cewa jikinka ya tsaya tsaye a duk lokacin motsa jiki.
• Matsayin Motsi: Tabbatar da ɗaga ƙafar ku kamar yadda kuke

Tashe Ƙafafun Kwance Tambayoyin Masu Nuna

Shi beginners za su iya Tashe Ƙafafun Kwance?

Ee, masu farawa zasu iya yin motsa jiki na Side Liing Feet Raise. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa kwatangwalo, glutes, da cinya. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi ko ciwo yayin yin motsa jiki, dakatar da gaggawa kuma ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Tashe Ƙafafun Kwance?

• Ƙafafun Kwance Ma'aunan Ƙafa: A cikin wannan bambancin, kuna sa ma'aunin ƙafar ƙafa don ƙara ƙarin juriya da ƙarfi ga motsa jiki.
• Ƙafafun Kwance Tadaga Tare da Satar Hip: Anan, zaku ɗaga saman ƙafar ku zuwa gefe yayin da kuke ɗaga ƙafafunku, kuna niyya zuwa cinya ta waje da tsokoki masu laushi.
• Ƙafafun Ƙafar Ƙafar Ƙafar Ƙafa tare da Ƙwaƙwalwar Knee: Wannan bambancin ya haɗa da lanƙwasa gwiwa a kusurwa 90-digiri yayin da kake ɗaga ƙafafunka, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban a kafafu da glutes.
• Ƙafafun Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙafa: A cikin wannan bambancin, za ka ƙara ƙaramar motsin motsi a saman ɗagawa, wanda zai iya taimakawa wajen ƙara ƙarfin da kuma ƙaddamar da tsokoki ta wata hanya dabam.

Me suna da abin da ya sanya ɗaukehawa ga Tashe Ƙafafun Kwance?

• Aikin motsa jiki na Gadar Glute yana haɓaka Ƙafafun Kwangila ta Ƙarfafa Ƙafafun Ƙarfafawa ta hanyar ƙarfafa gluteus maximus, wanda ke aiki tare da tsokoki da aka yi niyya a cikin Side Lying Feet Raise, yana inganta ƙarfin jiki gaba ɗaya da daidaito.
• The Fire Hydrant motsa jiki wani kyakkyawan madaidaici ne ga Ƙafafun Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙarya yayin da yake kai hari ga masu satar hip da kuma tsokoki na glute, yana haɓaka fa'idodin ƙarfafa hip da glute wanda Side Lying Feet Raises ke bayarwa.