Ƙafa ɗaya Ƙafar Hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Quadriceps

Sakonni ga Ƙafa ɗaya Ƙafar Hip

Ƙafa ɗaya Ƙafar Hip Tushen ƙaƙƙarfan motsa jiki na ƙananan jiki wanda da farko ke niyya ga glutes, ƙwanƙwasa, da ainihin, haɓaka ƙarfi, kwanciyar hankali, da daidaito. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa Ƙaƙwalwar Ƙaƙwalwar Ƙafar Ƙafa ɗaya a cikin aikin su na yau da kullum don inganta ƙananan ƙarfin jiki, haɓaka aikin motsa jiki, da yiwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Ƙafa ɗaya Ƙafar Hip

• Mayar da baya don haka na sama na baya ya kwanta a kan benci, yayin da kake ajiye ƙafar ƙafarka madaidaiciya kuma ɗayan ƙafarka ta dasa a ƙasa.
• Tura ta diddige da aka dasa kuma ku ɗaga kwatangwalo daga ƙasa, motsa su zuwa sama yayin da ke kiyaye tsayin ƙafarku a layi tare da jikin ku.
• Dakata a saman motsi, tabbatar da cewa jikinka ya samar da madaidaiciyar layi daga kafada zuwa gwiwa.
• Rage hips ɗin ku zuwa wurin farawa, kula da iko kuma kada ku taɓa ƙasa, sannan ku maimaita motsi don adadin da kuke so na maimaitawa kafin ku canza zuwa ɗayan kafa.

Lajin Don yi Ƙafa ɗaya Ƙafar Hip

• Sarrafa motsin ku: Kuskuren gama gari shine a hanzarta motsa jiki, wanda zai haifar da rauni. Yana da mahimmanci don sarrafa motsinku, duka a kan hanya sama da kan hanyar ƙasa. Wannan ba zai taimaka kawai don hana rauni ba amma har ma da tsokoki na ku yadda ya kamata.
• Shiga Mahimmancin ku: Don samun mafi kyawun motsa jiki, yana da mahimmanci ku haɗa tsokoki na asali

Ƙafa ɗaya Ƙafar Hip Tambayoyin Masu Nuna

Shi beginners za su iya Ƙafa ɗaya Ƙafar Hip?

Ee, masu farawa zasu iya yin motsa jiki Single Leg Hip Thrusts. Koyaya, ana ba da shawarar farawa da ainihin Hip Thrust ko Glute Bridge motsa jiki don haɓaka ƙarfi da cikakkiyar sifa kafin ci gaba zuwa bambancin ƙafa ɗaya. Gudanar da ƙuƙwalwar ƙwallon ƙafa ta zama babban aikin motsa jiki kuma yana buƙatar kyakkyawan matakin ma'auni, babban ƙarfi, da ƙarfi. Yana da mahimmanci koyaushe don tabbatar da cewa kuna yin motsa jiki daidai don guje wa rauni, don haka masu farawa na iya neman shawara daga mai horarwa ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Ƙafa ɗaya Ƙafar Hip?

• Ƙafa ɗaya Ƙafa ɗaya tare da Dumbbell: Wannan bambancin ya haɗa da dumbbell da aka sanya a kan kwatangwalo don ƙara ƙarin nauyi da juriya.
• Maɗaukakin Ƙafar Hip Guda Daya: A cikin wannan bambance-bambance, ana sanya kafadun ku a kan wani wuri mai tsayi kamar benci ko mataki, yana ƙara yawan motsi.
• Ƙafar Hip ɗin Ƙafar Ƙafa ɗaya akan Ƙwallon Ƙarfafawa: Wannan bambancin ya ƙunshi yin motsa jiki tare da baya a kan ƙwallon kwanciyar hankali, haɓaka daidaito da haɗin kai.
• Zamewa Ƙafar Hip Guda Daya: Wannan ya haɗa da yin amfani da diski mai zamewa a ƙarƙashin ƙafarka, ƙara wani abu na rashin kwanciyar hankali da ƙara wahala.

Me suna da abin da ya sanya ɗaukehawa ga Ƙafa ɗaya Ƙafar Hip?

• Bulgarian Split Squats wani babban abin ba da gudummawa ga Ƙafafun Hip Hip guda ɗaya saboda suna mai da hankali kan ƙafa ɗaya a lokaci guda, haɓaka daidaito da ƙarfi ɗaya, yayin da kuma haɗa nau'ikan tsokoki na ƙananan jiki kamar quadriceps da hamstrings.
• Deadlifts kuma na iya haɓaka fa'idodin Ƙaƙwalwar Ƙaƙwalwar Ƙafar Ƙafa ɗaya yayin da suke kai hari ga tsokoki na baya, ciki har da glutes, hamstrings, da ƙananan baya, inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya.