Ƙafar Rabin Da'ira

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Ƙafar Rabin Da'ira

Ganyen kafa rabin da'irar motsa jiki ne na jiki wanda da farko ke nisanta da grutes, hamstrings, da kuma cibiya, taimakawa ƙarfafa da kuma sautin wadannan bangarorin. Kyakkyawan zaɓi ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so yin wannan motsa jiki saboda ba kawai inganta ƙarfin tsoka da sautin ba amma yana inganta daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Ƙafar Rabin Da'ira

• Ƙaddamar da ƙafar dama zuwa gefe, kiyaye ƙafar ƙafarka kuma jikinka a tsaye.
• Fara motsa ƙafar dama a cikin motsi na rabi, juya ta gaba sannan baya.
• Maimaita wannan motsi don adadin da ake so na maimaitawa.
• Canja zuwa ƙafar hagu kuma maimaita matakan guda ɗaya.

Lajin Don yi Ƙafar Rabin Da'ira

• Motsi masu sarrafawa: Makullin wannan motsa jiki shine jinkirin motsi da sarrafawa. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don karkatar da ƙafarka. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni. Madadin haka, mayar da hankali kan shigar da ainihin ku da sarrafa motsi tare da tsokoki na hip da cinya.
• Cikakkun Motsi: Nufin cikakken kewayon motsi lokacin yin rabin da'irar. Wannan yana nufin ya kamata ƙafarka ta motsa daga gaban jikinka zuwa baya a cikin motsi mai santsi, sharewa. Ka guji kuskuren gama gari na motsa ƙafarka kawai a cikin ƙaramin baka.
• Ci gaba da Mahimmancin Mahimmancin ku: A cikin aikin motsa jiki, ci gaba da tsoma bakin ku. Wannan zai taimaka wajen daidaita jikinka da tallafawa kashin baya, rage haɗarin baya

Ƙafar Rabin Da'ira Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafar Rabin Da'ira?

Ee, masu farawa za su iya yin motsa jiki na Ƙafar Half Circle. Motsa jiki ne mai sauƙi wanda ke kaiwa ga glutes, hips, da tsokoki na asali. Koyaya, yana da mahimmanci a kiyaye tsari mai kyau don gujewa rauni. Idan masu farawa suna da wahala, za su iya farawa tare da ƙananan da'irori kuma a hankali ƙara girman girma yayin da ƙarfinsu da sassauci ya inganta. Kamar kowane sabon motsa jiki, yana iya zama da fa'ida samun ƙwararrun ƙwararrun motsa jiki suna jagorantar ƙungiyoyin farko.

Me ya sa ya wuce ga Ƙafar Rabin Da'ira?

• Da'irar Rabin Ƙafar Tsaye: Maimakon durƙusa, yi motsi yayin da kuke tsaye, ɗaga ƙafar ku zuwa gefe da yin rabin da'irar.
• Ƙafar Rabin Ƙafar Ƙafar Ƙarya: Wannan bambancin yana buƙatar kwanciya a gefenka, ɗaga saman kafarka da yin motsi na rabi.
• Da'irar Rabin Ƙafar Ƙafa: A cikin wannan bambancin, kuna kwance a bayanku, ku ɗaga ƙafa ɗaya a tsaye, ku yi rabin da'irar.
• The Prone Leg Half Circle: Ana yin wannan bambancin yana kwance akan ciki, yana ɗaga ƙafa ɗaya daga ƙasa kuma yana yin motsi na rabi.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Rabin Da'ira?

• Har ila yau, motsa jiki na Bird Dog yana da kyau tare da Kneeling Leg Half Circles yayin da suke inganta daidaito da kwanciyar hankali a cikin tsakiya da ƙananan baya, waɗanda ke yin aiki lokacin da suke riƙe da durƙusa a lokacin motsa jiki na rabi.
• Kicks na Jaki wani motsa jiki ne na ƙarin, yayin da suke kai hari ga glutes da hamstrings kama da Kneeling Leg Half Circles, amma daga wani kusurwa daban, suna ba da cikakkiyar motsa jiki ga waɗannan ƙungiyoyin tsoka.