Kwallon magani wani nau'in kayan aikin motsa jiki ne wanda jama'a ba su da masaniya sosai, amma ana amfani da su wajen horar da 'yan wasa.Tare da ƙarin bincike, mutane da yawa suna amfani da ƙwallan magani don motsa jiki.A zamanin yau, ƙungiyoyin horar da ƙwallon likitanci sun haɓaka da yawa.Don haka ko kun san menene mahimman motsa jiki guda biyar na ƙwallon magani?Mu je kayan aikin motsa jiki a can don kallo!
Spin Rasha
Ɗauki hanyar zama, tare da hip a matsayin tsakiya, jiki na sama ya buga kai tsaye da cinya zuwa digiri 90, crus yana tsaye.Masu farawa za su iya fara diddige ƙasa, don zama mafi tsoka, diddige daga ƙasa.Rike kwallon magani, duba gaba, juya jikin ku kuma nuna kwallon magani hagu da dama.
Turawa
Daidai ne da horon turawa gabaɗaya, wanda ke da ƙarfi, gwiwar hannu a ƙasa, baya da gindi a madaidaiciyar layi.Daya daga cikinsu yana da kwallon magani a hannunsa.Ƙwallon ƙwallon magani yana buƙatar daidaituwa da ƙarfi, don haka ya fi wuya.(Ana shawartar mata da su yi saiti takwas, sannan su huta na minti daya, maza za su iya yin saiti 10, sannan a huta na minti daya).
Kwallon magani
Yi squats da ɗaga ƙwallon magani sama a lokaci guda.Kada ka girgiza kai lokacin da kake ɗaga ƙwallon magani, ko kuma zai haifar da matsa lamba akan kashin lumbar da sauƙin samun rauni.Masu farawa za su iya fara sanya ƙwallon magani a cikin kirji, yin ƙwanƙwasa mai ɗaukar nauyi, don zama mai ƙarfi, ci gaba da ƙalubalanci.(ana bada shawarar maimaita sau 10-15, sannan a huta na minti daya.)
Mai wuya a ƙafa ɗaya
Fara a tsaye, gwiwoyi sun ɗan lanƙwasa, riƙe ƙwallon magani a gaban ƙirjin ku.Ka ɗaga ƙafarka na dama baya ka karkata kai tsaye, ka bar ƙafar hagunka a tsaye da gangar jikinka da ƙafar dama a cikin layi madaidaiciya.Sannan ka rike kwallon da hannaye biyu ka bar ta ta buga kasa.Tsaya na kusan daƙiƙa 5 kafin komawa farawa.(Ganin da aka ba da shawarar zai iya yin 10-15, sannan canza ƙafa.)
Hip hadin gwiwa horo
Fara a cikin kwance tare da durƙusa gwiwoyi kuma an sanya ƙwallon magani a ƙarƙashin ƙafafunku.Bayan ka ɗaga ƙafar hagunka baya, shimfiɗa ta kai tsaye sama da ƙasa.(An ba da shawarar yin maimaitawa 10-15 a lokaci guda, sannan canza ƙafafu.)
Lokacin aikawa: Agusta-17-2022