Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru
Tsaye Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa da Ƙarfi a cikin kwatangwalo da cinyoyi, musamman maƙasudin tsokoki masu sace. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da suke so su inganta ƙarfin jikinsu ko waɗanda ke murmurewa daga raunin da ya faru. Haɗa wannan shimfidawa a cikin aikin motsa jiki na yau da kullun na iya haɓaka motsi, haɓaka daidaituwa, da rage haɗarin raunin da ya sa ya zama ƙari mai fa'ida ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru
- Ɗaga ƙafar dama ka haye shi a gaban kafar hagu, ajiye ƙafar dama a ƙasa.
- Lanƙwasa gwiwa na hagu kaɗan kaɗan kuma karkata zuwa gefen hagu, kiyaye jikinka madaidaiciya da fuskantar gaba.
- Ya kamata ku ji mikewa a waje na kwatangwalo da cinya na dama. Riƙe wannan matsayi na kimanin 20-30 seconds.
- A hankali komawa zuwa wurin farawa kuma maimaita shimfiɗa tare da ƙetare ƙafar hagu a gaban dama na dama.
Lajin Don yi Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru
- **Yi amfani da Taimako idan ana buƙata:** Idan kun kasance sababbi ga wannan darasi ko kuna da matsala wajen daidaitawa, kada ku yi jinkirin amfani da bango ko kujera don tallafi. Wannan zai taimake ka ka mai da hankali kan mikewa maimakon damuwa da faɗuwa.
- **A Gujewa Boncing:** Kuskure na gama gari don gujewa shine bouncing yayin mikewa. Boncing na iya haifar da wuce gona da iri da kuma yiwuwar rauni. Madadin haka, yi shimfiɗa a hankali a hankali, sarrafawa, riƙe matsayi na 15-30 seconds.
- **Numfashi:** Kada ka rike numfashi yayin mikewa. Numfashi akai-akai kuma kuyi ƙoƙarin shakatawa jikinku. Wannan zai taimake ka ka sami mafi kyawun motsa jiki da kuma hana tashin hankali na tsoka da ba dole ba
Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru Tambayoyin Masu Nuna
Shi beginners za su iya Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru?
Ee, masu farawa za su iya yin motsa jiki na Tsaye Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru. Koyaya, yana da mahimmanci a lura cewa yakamata su fara a hankali kuma a hankali don guje wa duk wani rauni mai yuwuwa. Zai iya taimakawa don samun kujera ko bango a kusa don daidaitawa idan an buƙata. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a tuntuɓi ƙwararrun ƙwararru don tabbatar da tsari da fasaha daidai.
Me ya sa ya wuce ga Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru?
- Butterfly Stretch: Ana yin haka ta hanyar zama a ƙasa, haɗa tafin ƙafafu tare da tura gwiwoyinku zuwa ƙasa.
- Supine kafa ta shimfidawa ta shimfida: Wannan bambance-bambancen ana yi karya ƙasa da baya ga baya, haɓaka kafa ɗaya zuwa gefe yayin kiyaye sauran ɗakin ɗakin ƙasa a ƙasa.
- Tattabara Pose: Wannan yoga pose babban bambanci ne inda za ka lanƙwasa ƙafa ɗaya a gabanka kuma ka shimfiɗa ɗayan a baya, sannan ka karkata gaba don shimfiɗa tsokoki masu sace.
- Lateral Lunge Stretch: Wannan ya haɗa da fitar da ƙafa ɗaya zuwa gefe a matsayi mai faɗi, lanƙwasa gwiwa na tsayin ƙafar ƙafa, da jingina zuwa wancan gefe yayin da yake kiyaye ɗayan ƙafar madaidaiciya.
Me suna da abin da ya sanya ɗaukehawa ga Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru?
- Hakanan squats na iya dacewa da kafa tsaye a karkashin mashin da ya shimfiɗa kamar yadda suka yi niyyar ƙananan jikin mayaƙa, da kuma m, da kuma m, da yalwatacce, da kuma m, da kuma m, da kuma m, sares, da yalwatacce, karfin karfin gwiwa.
- Darakta na gefe na iya zama wani abu mai amfani don haɗawa da kafa a ƙarƙashin masu sihiri, yayin da suke mai da hankali ga masu satar hip, kwanciyar hankali, da kewayon motsi a cikin ƙananan jiki.
Karin kalmar raɓuwa ga Tsaye Kafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararru
- Motsa jiki nauyi hip
- Mai Satar Kafar Kafa
- Miqewa hips
- motsa jiki masu satar jiki
- Tsaye kafa kafa
- Ƙwayoyin motsa jiki masu niyya
- Ayyukan nauyin jiki don hips
- Tsaye Mai Satar Tsaye
- Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
- Ayyukan motsa jiki don sassaucin hip