Tsawon Kafa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsawon Kafa

Ƙafar Ƙafar Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Ƙafa wani motsa jiki ne mai ɗorewa wanda ke kai hari ga ainihin, glutes, da ƙafafu, yana ba da cikakkiyar motsa jiki wanda ke inganta ƙarfi, kwanciyar hankali, da daidaito. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa da ke neman gina tushen ƙarfi ga 'yan wasan da ke neman haɓaka ainihin ayyukansu. Ta hanyar haɗa Plank Extension Plank a cikin abubuwan yau da kullun, ɗaiɗaikun mutane na iya haɓaka sarrafa jikinsu, matsayi, da kuma wasan motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Tsawon Kafa

• Haɗa ainihin ku kuma ɗaga ƙafar damanku daga ƙasa, shimfiɗa shi tsaye a bayanku.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye jikinka a barga da murabba'in kwatangwalo zuwa ƙasa.
• Rage ƙafar damanku baya zuwa wurin farawa.
• Maimaita wannan tsari tare da kafar hagu, kuma ci gaba da musanya tsakanin kafafu don adadin da ake so na maimaitawa.

Lajin Don yi Tsawon Kafa

• Matsalolin Sarrafa: Lokacin da kuka shimfiɗa ƙafarku, yi ta a hankali da sarrafawa. Motsi da sauri, masu kauri na iya dagula tsokoki kuma ba za su ba ku sakamakon da ake so ba. Yi ƙoƙarin kiyaye kwatangwalo kamar yadda zai yiwu lokacin da kuka ɗaga ƙafar ku; kaucewa girgiza gefe da gefe.
• Babban Haɗin kai: Haɗa jigon ku a duk tsawon lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana tabbatar da cewa kuna aiki daidai tsokoki. Kuskure na yau da kullun shine barin ciki ya ragu zuwa ƙasa, wanda zai haifar da ciwon baya kuma ya rage tasirin motsa jiki.
• Guji Hyper

Tsawon Kafa Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Kafa?

Ee, masu farawa za su iya yin motsa jiki na Ƙafar Ƙafa, amma yana iya zama ɗan ƙalubale kamar yadda yake buƙatar babban adadin ƙarfin gaske da ma'auni. Yana da mahimmanci koyaushe don farawa a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan yana jin wahala sosai, masu farawa za su iya canza motsa jiki ta hanyar ajiye gwiwoyinsu a ƙasa har sai sun sami ƙarfin isa don yin cikakken sigar aikin. Ana ba da shawarar koyaushe don tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa ana yin motsa jiki daidai.

Me ya sa ya wuce ga Tsawon Kafa?

• Wani bambancin shine Plank tare da Knee zuwa Elbow, inda za ku kawo gwiwa zuwa gwiwar gwiwar ku a gefe guda yayin da kuke riƙe da matsayi.
• Plank Jacks shine bambancin ra'ayi inda kuke tsalle kafafunku a ciki da waje kamar jack mai tsalle yayin da kuke riƙe da katako.
• Plank tare da Kishiyar Knee zuwa gwiwar hannu wani bambanci ne, inda za ku kawo gwiwa zuwa kishiyar gwiwar hannu yayin da kuke riƙe matsayin katako.
• A ƙarshe, Spiderman Plank shine bambancin ƙalubale inda kuke kawo gwiwa zuwa gwiwar hannu guda ɗaya, kuna kwaikwayon aikin hawan bango.

Me suna da abin da ya sanya ɗaukehawa ga Tsawon Kafa?

• Lunges: Lunges kuma suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Ƙaƙwalwar Ƙafafun ƙafa amma daga kusurwoyi daban-daban, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa, da kuma taimakawa wajen rigakafin rauni ta hanyar ƙarfafa tsokoki a kusa da haɗin gwiwa.
• Masu hawan dutse: Wannan motsa jiki yana cike da Tsarin Tsawo na Ƙafa ta hanyar haɗa nau'in cardio, wanda zai iya taimakawa wajen ƙara yawan bugun zuciya da ƙona calories masu yawa, yayin da ake nufi da mahimmanci, quads, da glutes, kamar dai Ƙwallon Ƙafa.