Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Latissimus Dorsi, Pectineous, Pectoralis Major Sternal Head, Sartorius, Teres Major

Sakonni ga Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi

Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi wani ingantaccen motsa jiki ne wanda ke ƙarfafa abs, ƙananan baya, da kafadu yayin inganta daidaito da kwanciyar hankali. Wannan darasi ya dace da 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 da kowane mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙarfinsu na ainihi, inganta matsayi, da ƙara yawan kwanciyar hankali na jiki wanda ke da mahimmanci don yin ayyukan yau da kullum da sauran motsa jiki na jiki.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi

• Sanya hannayenka akan ƙwallon, kiyaye hannayenka daidai da baya kuma madaidaiciya.
• A hankali mirgine kwallon daga jikinka ta hanyar mika hannunka a gabanka, yayin da kake ajiye kwatangwalo a layi tare da gwiwoyi.
• Riƙe wannan matsayi na ƴan daƙiƙa, haɗa tsokoki na asali.
• Sannu a hankali mirgine ƙwallon baya zuwa gwiwoyi ta hanyar lanƙwasa hannuwanku, komawa zuwa wurin farawa. Maimaita wannan tsari don adadin da ake so.

Lajin Don yi Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi

• Fitarwar A hankali: A hankali a mirgine ƙwallon gaba yayin da ke riƙe ƙanƙarar kwangilar ku da baya madaidaiciya. Kuskuren gama gari don gujewa anan shine jujjuyawa da nisa, wanda zai iya haifar da ciwon baya. Tabbatar yin mirgine kawai gwargwadon iyawa yayin kiyaye tsari da sarrafawa.
• Kiyaye Babban Haɗin kai: Makullin wannan darasi shine shigar da jigon ku cikin motsi. Wannan ba kawai yana kare bayan ku ba amma kuma yana haɓaka tasirin aikin. Kuskure na yau da kullun shine barin abs ya huta, wanda zai iya haifar da rauni na baya da ƙarancin tasiri.
• Motsi Mai Sarrafa: Mirgine ƙwallon baya zuwa gwiwoyinku cikin tsari mai sarrafawa. Guji

Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi?

Ee, masu farawa za su iya yin Ƙwallon Ƙwallon Ƙarfafa akan motsa jiki na Gwiwoyi. Yana da babban motsa jiki don ƙarfafa zuciyar ku, musamman tsokoki na ciki. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a kula da tsari mai kyau don guje wa kowane rauni. Idan ba ku da tabbas, yana da kyau koyaushe ku tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da kai wanda zai iya jagorance ku ta hanyar da ta dace.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi?

• Ƙwallon Ƙwallon Ƙarfafawa tare da Tallafin gwiwar gwiwar hannu: A cikin wannan sigar, kuna sanya gwiwar gwiwar ku a kan ƙwallon maimakon hannayen ku, wanda zai iya taimakawa wajen rage damuwa a wuyan hannu.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon 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 Ƙaƙwalwa ya ƙunshi yin motsa jiki tare da hannu ɗaya a lokaci guda, wanda ke ƙara ƙalubale ga ainihin kwanciyar hankalin ku.
• Doguwar Dogo tare da sassauya na hip: ƙara maɓallin hip zuwa ga masu sassaucin ra'ayi da ƙananan rago yayin aiki da ƙwayoyin ku.
• Ƙwallon Ƙwallon Ƙarfafawa tare da Pike: Wannan ya haɗa da mirgina ƙwallon zuwa kirjin ku yayin ɗaga kwatangwalo zuwa matsayi na pike, yana ƙara ƙarin ƙalubale don ƙananan ƙananan ku da masu sassauƙa na hip.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙarfafawa akan Gwiwoyi?

• Tsarin kwanciyar hankali yana da wani haduwar motsa jiki kamar yadda yake amfani da kwallon dadadi don shigar da karye da daidaituwa, kwatankwacin ƙwanƙwasa ball Robiyen.
• Har ila yau, motsa jiki na Matattu Bug yana cike da Ƙarfafa Ƙwararrun Ƙwararru a kan Gwiwoyi yayin da yake mayar da hankali ga ainihin ƙarfi da kwanciyar hankali, kama da Stability Ball Rollout, amma kuma ya haɗa da mayar da hankali kan daidaita motsi na gabobin gaba, yana samar da ingantaccen aikin motsa jiki.