Ƙarƙashin Taɓa Kafada

• Sakonnin ƙafa: Azurarawa
• Kayan aiki: Araban jiki

Sakonni ga Ƙarƙashin Taɓa Kafada

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfin jiki gaba ɗaya, tare da mayar da hankali ga kafadu, kirji, da tsokoki na tsakiya. Mafi dacewa ga masu sha'awar motsa jiki a matsakaici ko matakin ci gaba, wannan motsa jiki yana ƙalubalantar daidaito, kwanciyar hankali, da daidaitawa. Mutum zai so ya haɗa wannan a cikin aikin motsa jiki na yau da kullum don inganta ƙarfin jiki na sama, haɓaka sarrafa jiki, da ƙara ƙarfin hali.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Taɓa Kafada

• Tabbatar cewa jikin ku ya samar da madaidaiciyar layi daga kan ku zuwa dugadugan ku, kuma ku haɗa ainihin ku don daidaita jikin ku.
• A hankali ɗaga hannun dama daga ƙasa kuma danna kafadar hagu, yayin ƙoƙarin kiyaye kwatangwalo da jikin ku kamar yadda zai yiwu.
• Sanya hannun dama na baya a ƙasa sannan sake maimaita motsi tare da hannun hagu na taɓa kafadar dama.
• Ci gaba da canza famfo a kowace kafada don adadin da kuke so na maimaitawa, tuna don kiyaye jikin ku a mike da sahun gaba a duk lokacin aikin.

Lajin Don yi Ƙarƙashin Taɓa Kafada

• Sarrafa motsinku: Lokacin yin famfo kafada, yana da mahimmanci a kiyaye motsinku. Guduwar motsa jiki ko yin amfani da kuzari na iya haifar da mummunan tsari kuma yana iya haifar da rauni.
• Kiyaye Kwanciyar Hankali: Kuskure ɗaya na yau da kullun shine barin kwatangwalo ɗinku ta karkata daga gefe zuwa gefe yayin da kuke yin bugun kafaɗa. Don guje wa wannan, haɗa jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye jikin ku ba amma yana haɓaka tasirin motsa jiki.
• Ka guje wa Ƙwayar Wuya: Ka guji ɗaure wuyanka ta hanyar tsayar da kallonka a ƙasa a gaban hannunka. Wannan yana taimakawa wajen kula da matsayi na tsaka tsaki.
• Ci gaba a hankali:

Ƙarƙashin Taɓa Kafada Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Taɓa Kafada?

Haka ne, masu farawa zasu iya yin motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa, amma yana iya zama kalubale saboda yana buƙatar adadi mai kyau na ƙarfin jiki da ma'auni. Ana ba da shawarar cewa masu farawa su fara da motsa jiki na yau da kullun don haɓaka ƙarfinsu, kamar daidaitattun turawa ko bugun kafaɗa daga matsayi mai tsayi kafin su ci gaba zuwa ƙarin ci gaba kamar raguwar famfo kafada. Koyaushe tuna kiyaye tsari mai kyau don hana raunin da ya faru kuma tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Ƙarƙashin Taɓa Kafada?

• Ƙafa ɗaya Ƙafa ɗaya Taɓa Taɓa: Ta hanyar ɗaga ƙafa ɗaya daga ƙasa, wannan bambancin yana gwada ma'auni kuma yana aiki da jigon ku har ma.
• Rawanci kafada tare da gwiwa Tuck: Wannan nau'in yana ƙara ƙwanƙwasa koda bayan kowace kafada matsa, wanda aka yi niyya ga ƙananan abin da.
• BOSU Ball Ricine kafada Matsa: Yin motsa jiki a kan Bosu Ball yana ƙara wani abu na rashin ƙarfi, ƙara ƙalubalanci ainihin ƙarfinku da daidaituwa.
• Rawanci kafada tare da dunƙule plank: bayan kowane kafada matsa, miƙa zuwa Wanke da kuma inganta daidaitattun abubuwa da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Taɓa Kafada?

• Plank charsics ya cika ragi mai raguwa kamar yadda yake kuma inganta daidaito da kwanciyar hankali, waɗanda suke da mahimmanci don yin kafada matsa.
• Pike Push-ups: Pike Push-ups, kamar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Jiki, ya ƙunshi matsayi mai girma na ƙananan jiki da mayar da hankali ga ƙarfin kafada, yana mai da su babban motsa jiki don ƙara ƙarfin kafada.