Tsawon Ƙafa ɗaya

• Sakonnin ƙafa: Alwasa masawyai, Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Sartorius

Sakonni ga Tsawon Ƙafa ɗaya

Tsawaita Ƙafar Ƙafa ɗaya wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa quadriceps, yana inganta daidaito, da haɓaka ƙarfin ƙafa gaba ɗaya. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da kwanciyar hankali. Yin wannan motsa jiki zai iya taimakawa wajen inganta aikin wasanni da ayyukan yau da kullum, taimakon rigakafin raunin da ya faru, da kuma ba da gudummawa ga tsarin motsa jiki mai kyau.

Yanayinta: tsammanin nuni a nuni Tsawon Ƙafa ɗaya

• Daidaita na'ura ta yadda kushin ya tsaya a saman ƙananan ƙafar ku, kusa da idon sawu, kuma gwiwoyinku suna a kusurwa 90-digiri.
• Ajiye riƙon hannun injin ɗin sannan a tsawaita ƙafa ɗaya a hankali, a ajiye ɗayan ƙafar a tsaye.
• Ƙaddamar da ƙafar ku har sai ta kasance cikakke, tabbatar da cewa motsi yana sarrafawa kuma ya tsaya.
• A hankali mayar da kafa baya zuwa wurin farawa, maimaita motsa jiki don adadin da ake so na maimaitawa kafin ya canza zuwa ɗayan kafa.

Lajin Don yi Tsawon Ƙafa ɗaya

• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Madadin haka, yi tsayin ƙafar ƙafa a hankali, sarrafawa. Wannan yana ba da damar iyakar ƙwayar tsoka kuma yana rage haɗarin rauni. Kuskure na yau da kullun shine yin amfani da kuzari maimakon ƙarfin tsoka don ɗaga nauyi, wanda zai haifar da rauni ko rauni.
• Nauyin Da Ya dace: Kada ku yi amfani da ma'aunin nauyi da ya yi muku nauyi. Wannan na iya haifar da sigar da ba ta dace ba kuma yana ƙara haɗarin rauni. Fara da ƙaramin nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta.
• Cikakken Matsayin Motsi: Tabbatar cewa kuna amfani da cikakken kewayon motsi yayin wannan darasi. Mika kafarka sosai amma ka guji kullewa

Tsawon Ƙafa ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Ƙafa ɗaya?

Ee, masu farawa za su iya yin motsa jiki Tsawon Ƙafa ɗaya. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don guje wa rauni da tabbatar da tsari mai kyau. A hankali ƙara nauyi yayin da ƙarfi da amincewa ke inganta. Kamar yadda yake tare da kowane motsa jiki, yana da mahimmanci don dumama da wuri kuma a huce daga baya. Idan ba ku da tabbas game da madaidaicin fom ko kuma idan yana jin daɗi, ana ba da shawarar neman shawara daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Tsawon Ƙafa ɗaya?

• Kwance Tsawon Ƙafa ɗaya: A cikin wannan bambancin, kuna kwantawa a bayanku kuma ku ɗaga ƙafa ɗaya a lokaci guda, ku ajiye guiwar ku tsaye don kaiwa ga tsokoki na ciki na ƙasa.
• Ƙafafun Ƙafa ɗaya Zazzage: Wannan sigar tana buƙatar kujera ko benci, inda za ku zauna kuma ku shimfiɗa ƙafa ɗaya a lokaci ɗaya a gabanku, wanda da farko ke kaiwa quadriceps.
• Tsawaita Ƙafar Ƙafa ɗaya ɗaya: Don wannan bambancin, za ku haɗa band ɗin juriya zuwa idon sawun ku kuma ƙara ƙafarku akan juriya, wanda ke ƙara ƙarin ƙalubale ga tsokoki na ƙafarku.
• Gudanar da kafa guda a kan ball na motsa jiki: Wannan sigar ta shafi yin kwance tare da ciki a kan ballny ball da kuma ɗaga ƙafar motsa jiki da kuma kiwon ƙafa ɗaya a bayanku, wanda ke niyyar glutes ɗaya da ƙasa da baya ga tsokoki na kafa.

Me suna da abin da ya sanya ɗaukehawa ga Tsawon Ƙafa ɗaya?

• Lunges: Lunges suna haɓaka Ƙafar Ƙafa ɗaya yayin da suke shiga quadriceps, hamstrings, da glutes, kama da kari na ƙafa. Bugu da ƙari, lunges na taimakawa wajen inganta daidaituwa da daidaitawa, wanda zai iya haɓaka aikin haɓaka ƙafa ɗaya.
• Matakai: Wannan motsa jiki yana cika Ƙafar Ƙafa ɗaya ta hanyar niyya ga quadriceps, glutes, da hamstrings. Halin ɓangarorin mataki na gaba ɗaya yana kwaikwayi tsayin ƙafafu ɗaya, haɓaka ƙarfi, daidaito, da kwanciyar hankali a kowace ƙafa da kansa.