Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Sakonni ga Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa ) ne wanda ke da alaƙa da ainihin tsokoki, haɓaka daidaituwa, kwanciyar hankali, da ƙarfin jiki gaba ɗaya. Yana da kyau ga kowa da kowa, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, waɗanda ke neman inganta ƙarfin ciki da juriya. Mutane da yawa za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen sassaka sautin jiki ba, amma kuma yana inganta matsayi, yana rage ciwon baya, da kuma haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa

• Sannu a hankali mirgine ƙwallon gaba, shimfiɗa hannuwanku da jikinku zuwa madaidaiciyar layi, gwargwadon yadda zaku iya tafiya ba tare da lalata yanayin baya ba.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, riƙe da tushe mai ƙarfi kuma tabbatar da cewa jikinka baya yin rauni.
• Sa'an nan kuma, yi kwangilar abs ɗin ku kuma a hankali ku mirgine kwallon zuwa gwiwoyinku, komawa zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da kuma jigon ku yayin aikin.

Lajin Don yi Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa

• Sarrafa motsinku: Lokacin da kuke mirgine kwallon, yi haka a hankali da sarrafawa. Motsa jiki cikin sauri ko karkarwa na iya haifar da asarar ma'auni ko rauni. Manufar ita ce shigar da tsokoki na tsakiya a duk lokacin motsa jiki, kuma ana samun wannan mafi kyau tare da jinkirin, motsi mai sarrafawa.
• Matsayin Motsi: Kar a yi nisa sosai. Kuskure na gama gari shine ƙoƙarin yin nisa da yawa, wanda zai iya sanya damuwa mai yawa akan ƙananan baya. Mirgine shi kawai gwargwadon iyawa yayin da kake riƙe madaidaiciyar layin jiki kuma ba tare da jin wani rashin jin daɗi a bayanka ba.
• Shiga Mahimmancin ku: Koyaushe ku tuna shiga

Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa?

Ee, masu farawa za su iya yin motsa jiki na Stability Ball Rounded Rollout, amma ya kamata su ci gaba da taka tsantsan. Yana da mahimmanci a fara a hankali kuma a kula da tsari mai kyau don guje wa rauni. Yana iya zama taimako ga masu farawa su fara da ƙaramin motsi kuma a hankali suna ƙaruwa yayin da ƙarfinsu da kwanciyar hankali suka inganta. Hakanan yana da fa'ida a sami mai horarwa ko ƙwararren mutum ya kula da aikin tun farko don tabbatar da an yi shi daidai.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa?

• Ƙarfafa Ƙwarƙashin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa: A cikin wannan bambancin, kuna mirgine kwallon zuwa kirjin ku yayin da kuke yin gwiwoyi a ƙarƙashin jikin ku.
• Ƙwallon Ƙwararrun Ƙwararrun Hannu-Ɗaya: Wannan bambancin yana ƙalubalantar ma'auni da kwanciyar hankali ta hanyar yin aikin da hannu ɗaya a lokaci guda.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: Wannan bambancin yana yin hari ga tsokoki na maɗaukaki ta hanyar mirgina kwallon a cikin alkibla.
• Stability Ball Plank Rollout: Maimakon mirgina kwallon gaba da baya, kuna ajiye jikin ku a cikin wani wuri mai tsayi kuma ku mirgine kwallon zuwa gefe.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙarƙashin Ƙarfafawa?

• Kwanciyar hankali ball murkushe ƙarin fa'idodi na kwando na kwandon zagaye na ciki ta hanyar shirya tsokoki na ciki da kwanciyar hankali, wanda yake wajibi ne ga ingantacciyar rawa.
• Darasi na Rasha ya cika wasan kwanciyar hankali na Rosout zagaye ta hanyar yin amfani da tsokoki da kuma inganta ingantaccen ma'auni da sarrafawa mafi kyau.