Tsaye Kafa Mai Satar Tsaye

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Tsaye Kafa Mai Satar Tsaye

Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙƙarfan Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙƙarfan Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwal )) ita ce motsa jiki mai amfani da aka tsara don inganta sassauci da ƙarfi a cikin tsokoki da cinya, yana taimakawa wajen rigakafin rauni da kuma motsi gaba ɗaya. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da sassauci. Wannan motsa jiki yana da kyawawa musamman saboda baya buƙatar kowane kayan aiki, ana iya yin shi a ko'ina, kuma yana ba da gudummawa ga mafi kyawun matsayi, daidaituwa, da daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Tsaye Kafa Mai Satar Tsaye

• Ketare ƙafar dama a bayan ƙafar hagu, ajiye ƙafafu biyu a ƙasa.
• A hankali lanƙwasa gwiwa na hagu, tura kwatangwalo da baya da kuma karkatar da gangar jikinka kadan a gaba, har sai kun ji mikewa a waje na kwatangwalo da cinya na dama.
• Riƙe wannan matsayi na kimanin daƙiƙa 30, tabbatar da cewa kuna numfashi kullum.
• A hankali komawa zuwa matsayi na farawa kuma maimaita motsa jiki tare da ƙafar hagu na hagu a bayan dama na dama.

Lajin Don yi Tsaye Kafa Mai Satar Tsaye

• Motsi masu Sarrafa: Lokacin yin Tsayayyen Ƙafar Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙafa, yana da muhimmanci a guje wa motsin kwatsam ko matsi. Maimakon haka, motsa ƙafarka a jikinka a hankali kuma a hankali. Wannan zai taimaka wajen hana rauni kuma zai tabbatar da cewa ana shimfiɗa tsokoki yadda ya kamata.
• Mayar da hankali kan Hips: Ya kamata a ji mikewa a cikin kwatangwalo na ƙafar da ke haye. Idan kuna jin shi a wani wuri, ƙila kuna yin shimfiɗar ba daidai ba. Tabbatar cewa ba ka karkatar da jikinka ko karkatar da gaba, saboda wannan zai iya haifar da rauni kuma ba zai ba ka mikewa da kake nema ba.
• Kada ku wuce gona da iri: Kuskuren gama gari ɗaya

Tsaye Kafa Mai Satar Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Tsaye Kafa Mai Satar Tsaye?

Ee, mafari za su iya yin motsa jiki na Tsaye Ƙafar Cross Abductor Stretch. Koyaya, yana da mahimmanci a lura cewa yakamata su fara tare da shimfiɗa a hankali don guje wa rauni. Su kuma tabbatar da cewa suna da abin da za su riƙe don daidaitawa idan an buƙata. Bugu da ƙari, idan sun ji wani zafi yayin yin motsa jiki, ya kamata su tsaya nan da nan kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Tsaye Kafa Mai Satar Tsaye?

• Supine Leasts Eductch: A cikin wannan bambance-bambancen, kuna kwance a bayanku, ku ƙetare ƙafar ku ta hanyar kirji zuwa kirjin hip.
• Kafar Kafar bangon Giciye: Wannan ya haɗa da tsayawa kusa da bango, haye ƙafa mafi kusa a gaban ɗayan, da jingina cikin bango don tallafi yayin shimfiɗa masu satar hip.
• Kwanciya Side Leg Cross Mai Kashe: A cikin wannan bambancin, za ku kwanta a gefenku, ku haye saman kafar ku a kan ƙafar ƙasa, sannan ku ɗaga ƙafar ƙasa daga ƙasa don shimfiɗa masu sace hips.
• Yoga Pigeon Pose: Wannan bambancin yoga ne inda za ku fara a cikin matsayi, sannan ku kawo gwiwa ɗaya.

Me suna da abin da ya sanya ɗaukehawa ga Tsaye Kafa Mai Satar Tsaye?

• Squats: Squats MixClutididdigar A tsaye kafaffun kafafu da ke tsaye a hannun m, quadrices, wanda ke tallafawa tasirin shimfiɗa, don haka inganta haɗarin rauni.
• Ƙafafun Ƙafa: Waɗannan darussan suna da fa'ida yayin da suke kai hari kai tsaye ga tsokoki masu satar hip, kama da Tsayayyen Leg Cross Abductor Stretch, kuma suna taimakawa wajen ƙarfafa waɗannan tsokoki, inganta daidaito da kwanciyar hankali, da haɓaka kewayon motsi.