Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Sakonnin ƙafa: Dama'a
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gastrocnemius
• Musulunci Masu ɗauke da masu gudummawa: Soleus

Sakonni ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

Kwallon Motsa Jiki akan bangon Maraƙin Rawar wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da ƙara tsokoki na maraƙi, yayin da yake haɓaka daidaito da kwanciyar hankali. Wannan motsa jiki yana da kyau ga waɗanda ke neman haɓaka ƙananan ƙarfin jiki, musamman 'yan wasa ko masu sha'awar motsa jiki. Mutum zai so ya yi wannan motsa jiki don inganta wasan motsa jiki, taimakawa wajen rigakafin rauni, ko kuma kawai don cimma maƙasudai da ƙarfi.

Yanayinta: tsammanin nuni a nuni Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Sannu a hankali tashi kan ƙwallan ƙafar ku yayin kiyaye ma'auni tare da ƙwallon motsa jiki da kiyaye ainihin ku.
• Da zarar kun isa saman motsin, ku riƙe matsayi na ɗan lokaci don jin ƙanƙara a cikin maruƙanku.
• A hankali rage sheqa zuwa ƙasa, komawa zuwa matsayin farawa.
• Maimaita wannan motsi don adadin da kuke so na maimaitawa, tabbatar da kula da sarrafawa da daidaitawa a duk lokacin motsa jiki.

Lajin Don yi Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango

• Motsi Mai Sarrafa: Yayin da kuke ɗaga dugadugan ku don tsayawa akan ƙafãfunku, tabbatar cewa motsi yana jinkiri da sarrafawa. Ka guji yin bouncing ko amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• Daidaita Daidaitawa: Tsaya jikinka a mike kuma ka guji karkata a gaba ko baya. Kai, kafadu, da kwatangwalo yakamata su kasance cikin layi madaidaiciya. Kuskure na iya sanya damuwa mara nauyi akan kashin baya kuma ya rage tasirin motsa jiki.
• Cikakkun Motsi: Yi ƙoƙarin ɗaga dugadugan ku kamar yadda zai yiwu, sannan ku rage su baya har sai sun yi shawagi sama da ƙasa. Guji

Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

Ee, tabbas masu farawa za su iya yin wasan motsa jiki a kan bangon Calf Raise motsa jiki. Motsa jiki ne mai sauƙi wanda ke kaiwa ga tsokoki na maraƙi kuma zai iya taimakawa inganta daidaito da kwanciyar hankali. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbacin yadda za ku yi motsa jiki daidai, la'akari da neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• Tsaye Maraƙi Tadawa: Ana yin wannan ta hanyar tsayawa tsaye, sannan tashi akan ƙwallan ƙafar ƙafa, ƙara nauyi don ƙarin juriya.
• Stair maraƙi ta faɗi: wannan bambancin yana amfani da matakala, inda ka tsaya a kan wani mataki tare da diddigin ku na rataye, to, ku ɗaga da ƙananan sheqa.
• Dumbbell Calf Raise: Wannan ya haɗa da riƙe dumbbell a kowane hannu a gefenku yayin yin hawan maraƙi, yana ƙara ƙarin juriya.
• Ƙafafun Ƙafa Biyu: Ana yin wannan bambancin ta hanyar tsayawa tare da faɗin ƙafafu tare da ɗaga dugadugan ku biyu daga ƙasa a lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwallon Ƙwallon Ƙwallon Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin bango?

• Seated maraƙi tayar: wannan motsa jiki ya cika kwallon a bangon bangon ta tashi ta hanyar yin niyya ƙungiya iri ɗaya, amma daga wani kusurwa daban-daban, amma daga wani matsanancin motsa jiki ga maraƙi.
• Girgiza igiya: Wannan motsa jiki ya cika ƙwallon motsa jiki a bangon bango ta tashi ta ba kawai karfafa tsokokin maraƙi ba.