Taɓa kafada

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Taɓa kafada

Taɓan kafada wani motsa jiki ne mai ƙarfi wanda ke ƙarfafa ainihin, inganta daidaituwa, da haɓaka kwanciyar hankali na kafada. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke da sha'awar inganta yanayin aikinsu da haɓaka daidaitawar jikinsu. Mutane za su so yin wannan motsa jiki saboda ba kawai sautin jiki na sama ba amma kuma yana taimakawa inganta ƙarfin jiki gaba ɗaya da sassauci.

Yanayinta: tsammanin nuni a nuni Taɓa kafada

• Riƙe kwatangwalo kamar yadda zai yiwu, ɗaga hannun dama ku taɓa shi a kafadar hagu.
• Koma hannun dama naka zuwa ƙasa sannan ka ɗaga hannun hagu don taɓa shi a kafaɗar dama.
• Maimaita wannan tsari, musanya tsakanin kowane hannu, yayin da yake riƙe da ƙarfi, tabbataccen cibiya.
• Ci gaba da wannan motsa jiki don saita adadin maimaitawa ko lokaci, tabbatar da kiyaye jikin ku har yanzu kamar yadda zai yiwu a cikin motsi.

Lajin Don yi Taɓa kafada

• Motsi masu Sarrafa: Guji saurin motsi. Ba game da saurin da za ku iya buga kafadu ba; game da sarrafawa da kwanciyar hankali ne. Sannun motsi, motsi mai sarrafawa zai haɗa tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Guji Juyawa Hip: Kuskure na yau da kullun shine ƙyale hips ɗin ku ya juya ko karkata gefe zuwa gefe yayin da kuke taɓa kafadu. Yi ƙoƙarin kiyaye kwatangwalo kamar yadda zai yiwu don haɗa ainihin ku kuma kula da daidaito.
• Kada Ku Kulle Hannunku: Yayin da hannuwanku ya kamata su kasance madaidaiciya, ku guje wa kulle gwiwarku saboda yana iya haifar da rauni ko rauni. Ci gaba da ɗan lanƙwasa a gwiwar hannu don ɗaukar wasu daga ciki

Taɓa kafada Tambayoyin Masu Nuna

Shi beginners za su iya Taɓa kafada?

Ee, mafari na iya yin motsa jiki na Taɓan kafada. Motsa jiki ne mai nauyin jiki wanda ke kai hari ga kafadu, hannaye, da cibiya. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau don hana rauni. Idan yana jin ƙalubale sosai, za su iya canza motsa jiki ta hanyar yin shi a kan gwiwoyi maimakon yatsunsu. Ana ba da shawarar koyaushe ga masu farawa su nemi shawara daga ƙwararrun motsa jiki don tabbatar da cewa suna yin motsa jiki daidai.

Me ya sa ya wuce ga Taɓa kafada?

• Tafiyar kafada ta Plank ta ƙunshi shiga cikin matsayi na katako da madaurin famfo akan kowace kafaɗa, ƙara ƙarfin gaske.
• Babban Tafiyar kafada mai tsayi shine mafi ƙalubale bambance-bambancen inda kuke yin motsa jiki daga babban matsayi, ƙarfafa motsa jiki don kafadu da abs.
• Ƙaƙwalwar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki.
• Tafiyar kafada ta Walking Plank ta ƙunshi motsi a gefe a cikin matsayi yayin yin famfo kafada, wanda ke taimakawa haɓaka haɓakawa da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Taɓa kafada?

• Planks: Suna haɓaka bututun kafada ta hanyar haɓaka ainihin kwanciyar hankali da ƙarfi wanda ke da mahimmanci don kiyaye daidaito yayin motsa jiki ta kafada.
• Dumbbell kafada latsa: Wannan motsa jiki yana kai hari ga tsokoki na kafada kai tsaye, kamar famfo kafada, don haka inganta ƙarfin kafada da kwanciyar hankali, wanda zai iya inganta tasiri na kafada.