Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gastrocnemius, Soleus

Sakonni ga Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya

Single Leg Heel Touch Squat shine ƙalubalen ƙananan motsa jiki wanda ke ƙarfafa quadriceps, hamstrings, glutes, da ainihin, yayin inganta daidaituwa da daidaitawa. Yana da kyakkyawan zaɓi ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen rigakafin rauni, haɓaka wasan motsa jiki, da ba da gudummawa ga ingantaccen aiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya

• Matsar da nauyin ku zuwa ƙafar hagu, sannan ku ɗaga ƙafar damanku daga ƙasa, daidaitawa akan ƙafar hagunku.
• A hankali lanƙwasa gwiwa na hagu, rage jikinka zuwa wani wuri mara kyau yayin kai hannun dama don taɓa diddige na hagu, ajiye ƙafar dama daga ƙasa.
• Tura ta diddigin hagu don komawa matsayin tsaye, har yanzu daidaitawa a kan kafar hagu.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan kafa.

Lajin Don yi Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya

• **Motsin da ake Sarrafawa**: A guji yin gaggawar motsa jiki. Ba game da saurin gudu ba ne amma sarrafawa. Rage jikin ku a hankali har diddige ku ya taɓa ƙasa, sannan ku matsa baya tare da sarrafawa. Wannan zai yi aiki yadda ya kamata tsokoki da kuma rage hadarin rauni.
• **Kada KADA KASA KASA KASA KASA KASA KASA KASA KASA KASA KASA KASA KASA KASA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMA KUMAማይnka bai cika ba. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon gwiwa ko rauni. Don kauce wa wannan, mayar da hankali kan mayar da hips ɗin ku kamar kuna zaune a kan kujera.
• ** Shiga Mahimmancin ku ***: Shiga cikin ainihin ku yana da mahimmanci don kiyaye daidaito yayin wannan darasi.

Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya?

Ee, masu farawa zasu iya yin motsa jiki Single Leg Heel Touch Squat. Koyaya, yana da mahimmanci a fara da ɗan ƙaramin ƙarfi kuma a hankali haɓaka yayin da ƙarfi da daidaituwa suka inganta. Wannan motsa jiki yana buƙatar adadin ma'auni mai kyau da ƙarfin ƙafafu, don haka masu farawa na iya buƙatar ɗan lokaci don amfani da shi. Hakanan yana da kyau a sami mai horarwa ko abokin aikin motsa jiki don ganowa da jagorance su don tabbatar da tsari daidai da kuma hana rauni.

Me ya sa ya wuce ga Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya?

• Ƙafar Ƙafar Ƙaƙwalwar Ƙafa ɗaya tare da Resistance Band: Yin amfani da bandeji mai juriya a kusa da cinyoyinku na iya taimakawa wajen tafiyar da glutes da tsokoki na hip da kyau.
• Ƙafar Ƙafa ɗaya ta Ƙafa ɗaya akan Ƙwallon Bosu: Yin wannan motsa jiki akan ƙwallon Bosu na iya ƙara yawan wahala ta hanyar ƙalubalantar daidaito da kwanciyar hankali.
• Ƙafar Ƙafar Ƙafa guda ɗaya tare da Kwallon magani: Riƙe ƙwallon magani yayin yin squat na iya ƙara ƙarfi kuma ya haɗa jikin ku na sama.
• Ƙafar Ƙafar Ƙafa ɗaya ɗaya tare da Jump: Ƙara tsalle a ƙarshen squat na iya juya wannan motsa jiki zuwa motsi na plyometric, ƙara ƙarfin zuciya na zuciya da ƙarfin fashewa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafar Ƙafar Ƙarƙashin Ƙafa ɗaya?

• Gyshen Bridges Gudanar da Balaguro Guel Bute Taɓawa Ta hanyar mayar da hankali kan ƙungiyoyin tsoka, kuma zai iya taimakawa haɓaka motsi da kwanciyar hankali wanda yake da mahimmanci don kiyaye daidaito yayin squat.
• Ƙunƙarar maraƙi kuma na iya haɗawa Single Leg Heel Touch Squats yayin da suke ƙarfafa tsokoki na ƙananan ƙafafu, inganta daidaituwa da kwanciyar hankali, waɗanda suke da mahimmanci don yin squat daidai da aminci.