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 jijiyar tsokoki, gami da jijiyoyi, kuma yana shiga ƙasan jiki. Ya dace da masu sha'awar motsa jiki a kowane matakai, daga masu farawa zuwa na gaba, waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da daidaitawar jiki gaba ɗaya. Wannan motsa jiki yana da kyawawa saboda ba wai kawai yana taimakawa wajen toning tsokoki na ciki ba amma kuma yana taimakawa wajen haɓaka daidaito da matsayi.

Yanayinta: tsammanin nuni a nuni Tsokacin Ƙafafun Ƙaƙwalwa

• Ɗaga ƙafafu biyu daga ƙasa zuwa kusurwar digiri 90 yayin kiyaye su madaidaiciya kuma tare.
• Sannu a hankali saukar da ƙafafu zuwa gefen dama, ƙoƙarin samun kusa da ƙasa kamar yadda zai yiwu ba tare da taɓawa ba, yayin da yake kiyaye jikin ku na sama da kwatangwalo.
• Koma kafafunku zuwa tsakiya, sannan maimaita motsi a gefen hagunku.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da kiyaye jigon ku yayin aikin.

Lajin Don yi Tsokacin Ƙafafun Ƙaƙwalwa

• Motsi Mai Sarrafa: Yayin da kuke ɗaga ƙafafu, tabbatar ana sarrafa motsinku kuma ba gaggawa ba. Wannan zai shigar da tsokoki na ciki yadda ya kamata kuma ya rage haɗarin rauni. Kuskure na yau da kullun shine yin amfani da hanzari don ɗaga ƙafafu, maimakon shigar da tsokoki na asali.
• Shiga Mahimmancin ku: An tsara wannan motsa jiki don niyya ga ainihin ku, don haka tabbatar cewa kuna shigar da waɗannan tsokoki yayin da kuke ɗaga ƙafafunku. Kuskure na yau da kullun shine takura wuyanka ko kafadu yayin motsa jiki, wanda zai haifar da rauni. Ci gaba da mayar da hankali kan ainihin ku.
• Kiyaye Bakinka Lebur: Yana da mahimmanci a kiyaye ƙananan bayanka a kwanta a ƙasa a duk lokacin motsa jiki. Don yin wannan, ƙila za ku buƙaci karkatar da ƙashin ku kaɗan zuwa ga

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 da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfin ku da jimirinku suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, yana iya zama taimako don tuntuɓar mai horar da motsa jiki ko kallon bidiyon koyarwa akan layi.

Me ya sa ya wuce ga Tsokacin Ƙafafun Ƙaƙwalwa?

• Twisted Knee Raise shine sigar sauƙi mai sauƙi inda zaku ɗaga gwiwa maimakon cikakkiyar ƙafa, yana sa ya fi dacewa ga masu farawa.
• Twisted Leg Raise tare da Resistance Band yana ƙara ƙarin ƙalubale ta hanyar haɗa ƙungiyar juriya a kusa da idon sawu, ƙara ƙarfin motsa jiki.
• Twisted Single Leg Raise ya ƙunshi ɗaga ƙafa ɗaya a lokaci guda yayin karkatar da jiki, mai da hankali kan daidaito da ƙarfin asali.
• Ƙafar Ƙaƙwalwar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwal ) tana buƙatar yin motsa jiki a kan ƙwallon kwanciyar hankali, haɓaka haɗin gwiwar tsokoki da inganta daidaituwa.

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

• Planks: Planks yana ƙarfafa ainihin gaba ɗaya, yana ba da tushe mai ƙarfi wanda zai iya haɓaka tasirin Twisted Leg Raise, da inganta daidaito da kwanciyar hankali wanda ke da mahimmanci wajen kiyaye tsari daidai lokacin motsa jiki.
• Rashan Twists: Kamar yadda Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarƙashin Ƙarƙashin Ƙarfafa suna mayar da hankali ga tsokoki na wucin gadi , ƙarfafa tsokoki na ciki, da kuma ƙara yawan motsi a cikin kugu da kuma kashin baya, wanda zai iya taimakawa wajen inganta aikin Ƙaƙwalwar Ƙafar Ƙaƙƙarfa.