Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta

Matsakaicin Kwantar Da Zazzage Tare Da Ƙafar Kishiya Daga Baya shine ingantaccen motsa jiki don haɓaka sassauci, rage maƙarƙashiya, da haɓaka motsi gabaɗaya. Yana da fa'ida musamman ga mutanen da ke tafiyar da salon rayuwa ko ƴan wasa waɗanda ke yin ayyukan da ke dagula tsokoki na hip. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa rage rashin jin daɗi na hip, haɓaka matsayi, da yuwuwar haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta

• Lanƙwasa gwiwa na dama kuma ku haye shi akan ƙafar hagu madaidaiciya, sanya ƙafar dama ta shimfiɗa a ƙasa a waje da gwiwa na hagu.
• Sa'an nan kuma kawo ƙafar hagu daga baya kuma sanya shi kusa da kwatangwalo na dama, tare da gwiwa na hagu yana nunawa sama.
• Yanzu, a hankali karkatar da gangar jikinka zuwa dama, sanya gwiwar gwiwar hagu a waje na gwiwa na dama a matsayin abin motsa jiki don karkatarwa.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 zuwa minti ɗaya, sannan a hankali a saki kuma a maimaita aikin tare da ɗayan ƙafar.

Lajin Don yi Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta

• Shiga Mahimmancin ku: Kamar yadda yake tare da yawancin shimfidawa da motsa jiki, shigar da ainihin ku yana da mahimmanci. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, musamman yayin da kuke aiki tare da shimfiɗa ƙafa ɗaya kuma ɗayan sun lanƙwasa a bayan ku. Kuskure na yau da kullun shine don shakatawa gaba ɗaya, wanda zai haifar da rashin daidaituwa da ƙarancin tasiri.
• Zurfafawa A hankali: A hankali ka karkata gaba daga cinyoyinka, ba kugu ba, da nufin kawo kirjinka kusa da gwiwa na mikakken kafarka. Yana da mahimmanci a guji kuskuren gama gari na gaggawar wannan motsi ko tilastawa

Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta Tambayoyin Masu Nuna

Shi beginners za su iya Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta?

Ee, masu farawa za su iya yin Ƙwallon Ƙwaƙwalwar Wuta Tare da Kishiyar Kafar Daga Bayan motsa jiki. Duk da haka, yana da mahimmanci a tuna cewa sassauci da daidaituwa na iya bambanta sosai tsakanin mutane. Idan mafari ya sami wannan aikin yana da ƙalubale sosai, ya kamata su gyara shi ko zaɓi wani shimfiɗa daban har sai sun haɓaka ƙarin sassauci da ƙarfi. Hakanan yana da mahimmanci koyaushe ku saurari jikin ku kuma kada ku matsawa cikin zafi. Idan ba a tabbatar ba, yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta?

• Zazzagewar Kwantar Kuɗi Tare da Rungumar Knee: Anan, maimakon kawo kishiyar kafa daga baya, kuna rungumar gwiwa zuwa ƙirjin ku yayin da kuke zaune, kuna samar da wani shimfiɗa daban ga tsokoki na hip.
• Zazzagewar Hip Mai Zama Tare Da Ƙafa A Kan Knee: Za ku zauna tare da shimfiɗa ƙafa ɗaya, sa'an nan kuma sanya idon ƙafar kishiyar ƙafarku a kan tsayin gwiwa, a hankali don shimfiɗa kwatangwalo.
• Zauren Ƙaƙwalwar Ƙwaƙwalwa Tare da Jujjuya Ƙafar Ƙafa: A cikin wannan bambancin, kuna ci gaba da shimfiɗa ƙafa ɗaya kuma ku juya kwatangwalo na kishiyar kafar ku a cikin motsi na madauwari, yana ba da tsayin daka ga tsokoki na hip.
• Zazzagewar Kwantar Hannu Tare da Ƙafar Side Side: Anan, kun shimfiɗa ƙafa ɗaya kuma ku shimfiɗa ɗayan zuwa ga

Me suna da abin da ya sanya ɗaukehawa ga Zazzagewar Kwantar Dawo Tare da Kishiyar Kafar Daga Bayanta?

• Buɗewar Butterfly wani motsa jiki ne mai alaƙa wanda ke mai da hankali kan buɗe kwatangwalo da shimfiɗa cinyoyin ciki, haɓaka fa'idodin sassaucin da aka samu daga Matsakaicin Kwanciyar Kuɗi.
• Aƙarshe, da zaunar da ya zama mai karkatar da jujjuyawar hijabi mai shimfiɗa ta zama shimfiɗawa da jeri, wanda yake da mahimmanci don aiwatar da motsi sosai da hana rauni.