Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya

The Exercise Ball Seated Quad Stretch motsa jiki ne da aka yi niyya wanda da farko yana haɓaka sassauƙa da ƙarfi a cikin quadriceps da ƙwanƙwasa hip. Wannan motsa jiki cikakke ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙananan ƙarfin jikinsu da sassauci. Shiga cikin wannan shimfidawa na iya taimakawa rage haɗarin rauni, haɓaka matsayi, da haɓaka aikin wasan gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya

• Sannu a hankali ɗaga ƙafar dama daga ƙasa, lanƙwasa gwiwa don kawo ƙafarku zuwa gindin ku.
• Kai baya da hannun dama kuma ka riki kafar dama, ka ja shi a hankali kusa da gindinka har sai ka ji mikewa a cikin quadriceps naka.
• Riƙe wannan matsayi na tsawon daƙiƙa 15 zuwa 30, tabbatar da kiyaye bayanka madaidaiciya da kallonka gaba.
• Rage ƙafar ku baya zuwa ƙasa kuma maimaita shimfiɗa tare da ƙafar hagu.

Lajin Don yi Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya

• Slow and Steatch Stretch: Guji saurin mikewa. Mika kafa ɗaya a gabanka, kiyaye ɗayan ƙafar a ƙasa. A hankali ki jingina baya har sai kin ji mikewa a gaban cinyarki. Riƙe na tsawon daƙiƙa 20-30 sannan canza ƙafafu. Motsa jiki cikin sauri ko karkarwa na iya haifar da ciwon tsoka.
• Kula da Ma'auni: Kuskuren gama gari shine rasa daidaito da kwanciyar hankali yayin aiwatar da wannan shimfiɗa. Riƙe zuciyar ku kuma yi amfani da hannayenku don tallafi ta hanyar sanya su a gefen ƙwallon. Wannan kuma zai taimaka wajen ƙara yawan daidaito da kwanciyar hankali.
• Ka guje wa wuce gona da iri: Mikewa zuwa inda za ka ji jan hankali, amma ba zafi ba. Yawan wuce gona da iri na iya haifar da tsagewar tsoka ko rauni.

Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya?

Ee, masu farawa za su iya yin motsa jiki na Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa. Wannan aikin motsa jiki ne mai laushi mai laushi wanda zai iya taimakawa wajen inganta sassauci da kewayon motsi a cikin quadriceps, wanda shine manyan tsokoki a gaban cinya. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Hakanan yana da kyau ga masu farawa su sami mai horarwa ko ƙwararrun mutum ya kula da su don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya?

• Kwance Quad Stretch: Ana yin wannan sigar ta hanyar kwanciya a gefe ɗaya, lanƙwasawa gwiwa, da jan ƙafar ƙafa zuwa gindi.
• Pigeon Pose Quad Stretch: Wannan hoton yoga ne inda za ku fara a cikin tsayawar tattabara, lanƙwasa gwiwa ta baya, kuma ku dawo don kama ƙafar ku, kuna shimfiɗa quad.
• Lunging Quad Stretch: Wannan ya haɗa da shiga cikin huhu, sa'an nan kuma lanƙwasa gwiwa ta baya da kuma jawo ƙafar ƙafa zuwa gindin ku.
• Prone Quad Stretch: Ana yin hakan ne ta hanyar kwantawa a ciki, lanƙwasa gwiwa ɗaya, da jan ƙafar ƙafa zuwa gindin ka, kama da shimfidar quad na kwance amma yana fuskantar ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙarya?

• 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 Ƙaƙwalwa na Ƙaƙwalwa na Ƙarfafawa, wanda zai iya taimakawa wajen daidaita ma'auni a cikin ƙungiyoyin tsoka da kuma hana raunin da ya faru.
• Babban Bridge Bridge wani babban abin motsa jiki ne yayin da yake mai da hankali kan karfin gluteus da kwanciyar hankali, wanda yake da amfani ga aiwatar da yadda ake maye gurbinsu da shi sosai.