Tsokacin Ƙafafun Ƙaƙwalwa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Tsokacin Ƙafafun Ƙaƙwalwa

Twisted Leg Raise wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga tsokoki, yana haɓaka ƙarfin ciki da kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin ƙarfin su da sassauci. Ta hanyar haɗa Twisted Leg Raise a cikin abubuwan yau da kullun na yau da kullun, daidaikun mutane na iya haɓaka ikon sarrafa jikin su gaba ɗaya da daidaito, haɓaka matsayi, da yuwuwar rage ciwon baya.

Yanayinta: tsammanin nuni a nuni Tsokacin Ƙafafun Ƙaƙwalwa

• Ɗaga ƙafar dama ta dama kai tsaye zuwa rufi, ajiye ƙafar hagu a ƙasa.
• Sa'an nan kuma, karkatar da ƙafar dama a jikinka zuwa gefen hagu, da nufin kusantar ta kusa da bene ba tare da taba shi ba.
• Riƙe wannan matsayi na ƴan daƙiƙa, sannan a hankali ɗaga ƙafarka baya zuwa tsakiya kuma ka rage shi zuwa ƙasa.
• Yi maimaita wannan darasi tare da ƙafar hagu, kuma ci gaba da musanya tsakanin ƙafar dama da hagu don adadin da ake so na maimaitawa.

Lajin Don yi Tsokacin Ƙafafun Ƙaƙwalwa

• Madaidaicin Matsayi: Ka kwanta a bayanka tare da hannayenka a gefenka. Ɗaga ƙafafunku daga ƙasa zuwa kusurwar digiri 90. Sannu a hankali ka runtse ƙafafunka zuwa gefe ɗaya, tabbatar da kiyaye bayanka a ƙasa. A nan ne mutane suka saba yin kuskure ta hanyar ɗaga bayansu daga ƙasa, wanda zai iya haifar da ƙananan ciwon baya ko rauni.
• Motsi Mai Sarrafa: Tabbatar cewa motsinku yana jinkiri kuma ana sarrafa shi. Ka guji kuskuren gama gari na yin gaggawar motsa jiki ko yin amfani da ƙarfi don ɗaga ƙafafunka. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni ko rauni.
• Shiga Jigon ku: Maɓalli don samun mafi kyawun Ƙaƙwalwar Ƙafafun Tadawa shine shigar da jigon ku a duk lokacin motsa jiki. Wannan

Tsokacin Ƙafafun Ƙaƙwalwa Tambayoyin Masu Nuna

Shi beginners za su iya Tsokacin Ƙafafun Ƙaƙwalwa?

Ee, masu farawa za su iya yin motsa jiki Twisted Leg Raise. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa rauni. Idan kun ga yana da ƙalubale sosai, zaku iya canza motsa jiki don dacewa da matakin dacewarku. Misali, zaku iya farawa da ɗaga ƙafafu na yau da kullun kafin ƙara murɗawa. Kamar kowane motsa jiki, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki ko mai horar da kai don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Tsokacin Ƙafafun Ƙaƙwalwa?

• Wani bambance-bambancen shine Tsaye Twisted Leg Raise, inda kake tsaye tsaye kuma ka ɗaga ƙafarka tare da jujjuya, shigar da ainihinka da ma'auni.
• Ƙafar Twisted Leg Raise wani nau'i ne, inda kuke riƙe nauyi tsakanin ƙafafunku yayin yin motsa jiki, ƙara ƙarin ƙalubale ga ƙafarku da tsokoki.
• Ƙafar Ƙaƙwalwar Ƙafar Ƙaƙwalwar Ƙafa wani bambanci ne inda kake yin motsa jiki a kan wani wuri mai tsayi, kamar mataki ko benci, wanda zai iya ƙara wahala da ƙarfin motsa jiki.
• Aƙarshe, da cikin kafa mai karkatar da aka juya shi ne bambancin inda ka yi motsa jiki a kan wani m benci, kara kalubalanka da ƙananan jikinku.

Me suna da abin da ya sanya ɗaukehawa ga Tsokacin Ƙafafun Ƙaƙwalwa?

• Planks: planks babban ƙari ne ga karkatar da kafaffun kafa kamar yadda suke taimakawa wajen ƙarfafa kashin gaba, don haka inganta daidaitaccen tsari da kwanciyar hankali.
• Masu karkatar da Rashanci: Mai kama da Ƙafar Ƙaƙwalwar Ƙafa, Masu murdawa na Rasha suna aiki da ƙugiya da dukan yankin ciki, suna inganta ƙarfin jujjuyawar da ke da mahimmanci ga kowane motsi na karkatarwa.