Adductor Magnus
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Adductor Magnus
Motsa jiki na Adductor Magnus da farko yana kai hari ga tsokoki na cinya na ciki, yana taimakawa wajen inganta ƙarfin jiki, kwanciyar hankali, da sassauci. Wannan motsa jiki yana da fa'ida musamman ga 'yan wasa, masu rawa, ko duk wanda ke neman haɓaka ƙarancin aikin jikinsu da kuma dacewa gabaɗaya. Haɗa motsa jiki na Adductor Magnus a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa wajen rigakafin rauni, haɓaka daidaituwa da daidaituwa, da ba da gudummawa ga ƙarin toned da bayyana ƙananan bayyanar jiki.
Yanayinta: tsammanin nuni a nuni Adductor Magnus
- Sanya ƙafar ƙafar ƙafar hip-nisa a kan dandalin da ke gabanka, tabbatar da cewa gwiwoyi sun durƙusa a kusurwar digiri 90.
- Tura dandali ta hanyar amfani da diddige da ƙwallan ƙafafu, shimfiɗa ƙafafunku cikakke amma ba tare da kulle gwiwoyinku ba.
- A hankali komawa zuwa matsayi na farawa, ƙyale dandamali ya rage baya, wanda zai shiga tsokoki na magnus na adductor.
- Maimaita wannan darasi don adadin da ake so na maimaitawa, tabbatar da kiyaye jinkirin motsi da sarrafawa gaba ɗaya.
Lajin Don yi Adductor Magnus
- Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan zai taimaka muku samun mafi kyawun motsa jiki da rage haɗarin rauni. Lokacin da kuka matse cinyoyinku tare, riƙe na ɗan lokaci kafin ku sakewa don haɓaka aikin tsoka.
- Ci gaba a hankali: Fara da ƙananan nauyi kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Ƙoƙarin ɗaukar nauyi da yawa da wuri zai iya haifar da rauni ko rauni.
- Form Da Ya Kamata: Tsaya ƙafafu a ƙasa kuma ku guje wa ɗaga kwatangwalo daga wurin zama yayin yin motsa jiki. Ɗaga kwatangwalo na iya sanya damuwa mara amfani a kan ƙananan baya da kuma rage tasirin
Adductor Magnus Tambayoyin Masu Nuna
Shi beginners za su iya Adductor Magnus?
Eh, tabbas masu farawa zasu iya yin atisayen da ke kaiwa Adductor Magnus, wanda shine babban tsoka a cinya ta ciki. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi ko juriya don gujewa rauni kuma a hankali ƙara haɓaka yayin da ƙarfi ya inganta. Wasu motsa jiki na mafari sun haɗa da lunges na gefe, daɗaɗɗen kafa kafa tare da kunkuntar matsayi, da motsa jiki na adductor na hip. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don haɓaka tasiri da hana rauni. Yana iya zama da amfani a yi aiki tare da mai horo na sirri ko mai ilimin hanyoyin kwantar da hankali lokacin farawa.
Me ya sa ya wuce ga Adductor Magnus?
- Wani bambancin shine Biceps Femoris Accessory Slip, wanda shine ƙarin ƙwayar tsoka wanda za'a iya samo asali daga Adductor Magnus.
- Adductor Magnus kuma yana da bambance-bambancen inda zai iya samun asali biyu daga tuberosity na ischial da pubis, yana sa ya fi ƙarfi.
- Akwai bambance-bambancen inda Adductor Magnus zai iya samun ƙarin wurin sakawa zuwa layin aspera na femur.
- A wasu lokuta, ana iya haɗa Adductor Magnus tare da Gluteus Maximus, yana haifar da bambancin tsoka.
Me suna da abin da ya sanya ɗaukehawa ga Adductor Magnus?
- Lunges wani motsa jiki ne mai tasiri wanda ya dace da Adductor Magnus, saboda suna buƙatar haɗin kai mai mahimmanci daga tsokoki na cinya na ciki don daidaita jiki yayin motsi gaba da baya, don haka inganta daidaito da sassauci.
- Ƙafafun da ke zaune wani babban motsa jiki ne wanda ke kaiwa ga Adductor Magnus, kamar yadda ya haɗa da tura nauyi daga jiki ta amfani da ƙafafu, wanda ke kunna tsokoki na adductor tare da glutes da hamstrings, haɓaka ƙananan ƙarfin jiki da sautin tsoka.
Karin kalmar raɓuwa ga Adductor Magnus
- Kiwon Jiki Adductor Magnus motsa jiki
- Ayyukan ƙarfafa hip
- Adductor Magnus motsa jiki
- Ayyukan motsa jiki don hips
- Ƙarfafa Adductor Magnus
- Hip niyya motsa jiki
- Adductor Magnus horon nauyin jiki
- Motsa jiki don tsokoki na hip
- Adductor Magnus ƙarfafawa
- Motsa jiki na hip