MND-FS03 Sabon 3mm kauri Oval Tube Gym Kayan Aikin Kafar Latsa

MND-FS03 Injin Latsa Ƙafa na iya taimakawa wajen gina maɓalli na tsokoki a ƙafafu.Ana amfani da latsa kafa azaman ɓangaren ƙarfafa ƙafafu na yau da kullun ko motsa jiki na kewayawa na inji.Ana amfani dashi don bunkasaquadricepsda hamstrings na cinya da kuma gluteus.Duk da yake yana kama da motsa jiki mai sauƙi, yana da mahimmanci a koyi yadda ake amfani da shi yadda ya kamata.

1. FARA MATSAYI: Zauna a cikin injin, sanya bayanka da sacrum (tailbone) kusa da mashin bayan injin.Sanya ƙafafunku a kan farantin juriya, yatsun ƙafa suna nunawa gaba kuma daidaita wurin zama da ƙafar ƙafar ku ta yadda kullun gwiwoyinku ya kasance a kusan digiri 90 tare da diddige ku.Ɗauki ɗauka da sauƙi kowane hannun hannu don daidaita babban ƙarshen ku.Kwangilar ("ƙarfin gwiwa") tsokoki na ciki don daidaita kashin baya, yi hankali don kauce wa motsi a cikin ƙananan baya a duk lokacin motsa jiki.

2. Yi numfashi a hankali yayin da kake tura farantin juriya daga jikinka ta hanyar yin kwangilar glutes, quadiceps da hamstrings.Tsaya dugadugan ku a kan farantin juriya kuma ku guje wa kowane motsi a cikin babba.

3. Ci gaba da shimfiɗa kwatangwalo da gwiwoyi har sai gwiwoyi sun kai ga annashuwa, matsayi mai tsawo, tare da diddige har yanzu suna dannawa a cikin farantin.Kada ku wuce (kulle) gwiwoyinku kuma ku guje wa ɗaga gindinku daga kushin zama ko zagaye ƙananan baya.

4. A dakata na ɗan lokaci, sannan a hankali komawa wurin farawa ta hanyar lanƙwasa (lankwasawa) hips da gwiwoyi, da barin farantin juriya don matsawa zuwa gare ku a hankali, sarrafawa.Kada ka bari cinyoyinka na sama su danne hakarkarinka.Maimaita motsi.

5.Bambancin motsa jiki: Latsa kafa ɗaya.

Yi maimaita motsa jiki iri ɗaya, amma yi amfani da kowace ƙafa da kanta

Dabarar da ba ta dace ba na iya haifar da rauni.Sarrafa lokacin haɓakawa ta hanyar kiyaye diddige ku cikin hulɗa da farantin kuma ku guji kulle gwiwoyi.Yayin lokacin dawowa, sarrafa motsi kuma ku guji matsa cinyoyin sama a kan hakarkarinku.