Ƙarar Hip Side Plank

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques, Tensor Fasciae Latae

Sakonni ga Ƙarar Hip Side Plank

Ƙaddamarwar Hip na Side Plank wani motsa jiki ne mai kalubale wanda ke nufin ainihin, hips, da ƙananan jiki, yana ba da ingantacciyar ma'auni, ƙarfi, da kwanciyar hankali. Yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda ke neman haɓaka aikinsu na jiki ko gyarawa daga raunin hip ko ƙananan jiki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa sautin tsokoki, haɓaka ikon sarrafa jiki, da haɓaka mafi kyawun matsayi, yana mai da shi kyakkyawan zaɓi ga waɗanda ke son haɓaka haɓakar lafiyar gabaɗaya da injiniyoyin jiki.

Yanayinta: tsammanin nuni a nuni Ƙarar Hip Side Plank

• Ɗaga jikin ku sama don samar da madaidaiciyar layi daga kanku zuwa ƙafafu, daidaitawa a gefen ƙafar ƙafar ƙasa da hannunku, wannan shine wurin farawa don katako na gefe.
• Ka ɗaga ƙafarka ta sama kamar yadda za ka iya, kiyaye ta madaidaiciya, wannan shine ɓangaren ƙaddamarwar hip na motsa jiki.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sa'an nan kuma runtse saman kafar zuwa ƙasa don saduwa da ƙafar ƙasa.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza gefe don yin aiki da sauran kwatangwalo.

Lajin Don yi Ƙarar Hip Side Plank

• Shiga Core da Glutes: Kuskure na yau da kullun ba shine shigar da ainihin da glutes a cikin motsa jiki ba. Wannan zai iya haifar da matsayi mara kyau da kuma yiwuwar rauni. Koyaushe kiyaye ainihin ku da glutes shiga don kiyaye daidaito da sarrafawa yayin da kuke ɗaga ƙafarku.
• Motsi Mai Sarrafa: Lokacin ɗaga ƙafar saman ku, yi haka a hankali da sarrafawa. Ka guje wa firgita ko gaggawar motsi saboda hakan na iya haifar da rauni ko rauni. Amfanin wannan aikin ya fito ne daga tashin hankali mai sarrafawa da sakin tsokoki.
• Kiyaye Jikin Jiki: Kuskure ɗaya na yau da kullun don gujewa shine barin kwankwason ku ya faɗo ko jikinku ya faɗi a tsakiya. Tabbatar da jikin ku

Ƙarar Hip Side Plank Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarar Hip Side Plank?

Ee, masu farawa za su iya yin motsa jiki na Ƙarfafa Hip na Side Plank, amma yana iya zama ƙalubale saboda yana buƙatar ingantaccen ƙarfi da daidaito. Yana da mahimmanci a fara da sigar da aka gyara idan ya cancanta kuma a hankali a ci gaba zuwa cikakken motsa jiki. Koyaushe tabbatar da tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Hakanan ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa ana yin motsa jiki daidai.

Me ya sa ya wuce ga Ƙarar Hip Side Plank?

• Ƙarar Hip na Side Plank tare da Resistance Band: A cikin wannan bambance-bambance, ana ƙara ƙungiyar juriya a kusa da idon sawu don ƙara ƙarfin ƙaddamarwar hip.
• Weeked gefen jirgin sama mai nauyi: Wannan ya shafi rike dumbbell ko farantin katako a saman kafa yayin yin motsa jiki don ƙara ƙarin juriya.
• Ƙarar Hip na Side Plank tare da karkatarwa: Wannan bambancin ya haɗa da juzu'i a saman motsi, wanda ke daɗaɗɗen maɗaukaki da ƙarfi.
• Ƙarar Hip na Side Plank akan Ƙwallon Ƙarfafawa: Yin wannan motsa jiki akan ƙwallon kwanciyar hankali yana ƙara ƙalubale ga ma'auni kuma yana sa tsokoki na tsakiya har ma da yawa.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarar Hip Side Plank?

• Aikin motsa jiki na Bird Dog yana cika Ƙarfafa Hip Hip ta Side Plank ta hanyar haɓaka ƙwaƙƙwarar daidaitawa da daidaituwa, kama da katako na gefe, amma kuma ya haɗa da haɗin gwiwa na baya da tsokoki na gluteal, inganta ƙarfin jiki da daidaituwa.
• Aikin motsa jiki na Glute Bridge wani motsa jiki ne na motsa jiki na Side Plank Hip Adduction kamar yadda kuma ya fi mayar da hankali ga masu haɗin gwiwa, amma ya fi mayar da hankali kan glutes da hamstrings, wanda zai iya taimakawa wajen inganta ƙarfi da kwanciyar hankali na ƙananan jiki da haɓaka tasiri na gefe. katako.