Band hip adction

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Adductor Longus, Adductor Magnus
• Musulunci Masu ɗauke da masu gudummawa: Gracilis, Pectineous

Sakonni ga Band hip adction

Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwa ) wanda ya fi mayar da hankali ga tsokoki na cinya na ciki, yana taimakawa wajen ƙarfafa su da sautin su. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙananan ƙarfin jiki, kwanciyar hankali, da sassauci. Haɗa Ƙarar Hip ɗin Band a cikin aikin motsa jiki na yau da kullun na iya haɓaka aikin motsa jiki gaba ɗaya, taimako wajen rigakafin rauni, da kuma ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Band hip adction

• Tsaya gefe zuwa wurin anka kuma ɗaura sauran ƙarshen band ɗin kusa da idon sawun ku mafi kusa.
• Tare da ƙafar ƙafar ƙafar ƙafa kuma hannayenku a kan kwatangwalo don ma'auni, sannu a hankali motsa ƙafar tare da band ɗin zuwa ɗayan ƙafarku, kiyaye gwiwa a tsaye.
• Dakata na ɗan lokaci lokacin da ƙafafunku suke kusa da juna, sannan a hankali mayar da ƙafar ku zuwa wurin farawa.
• Maimaita wannan darasi don adadin maimaitawa da ake so, sannan ku canza gefe don yin aiki da ɗayan ƙafar.

Lajin Don yi Band hip adction

• Motsi Mai Sarrafa: A hankali motsa ƙafarka daga tsakiyar jikinka, kiyaye ƙafar ka madaidaiciya. Ka guji yin gaggawar motsi ko yin amfani da kuzari don karkatar da ƙafarka. Wannan na iya haifar da rauni kuma ba zai yi nisa da tsokar da ake so ba.
• Ka Tsaya Jikinka: Yayin da kake motsa ƙafarka, kiyaye jikinka kuma ka guje wa jingina zuwa gefe. Wannan kuskure ne na kowa wanda zai iya rage tasirin motsa jiki kuma ya kara haɗarin rauni.
• Ci gaba da tashin hankali: Ci gaba da tashin hankali a kan band a duk tsawon motsi. Wannan yana nufin kada ka ƙyale ƙafarka ta dawo gaba ɗaya zuwa wurin farawa. Wannan tashin hankali na yau da kullun zai taimaka wajen haɓaka fa'idodin motsa jiki.
• Dumi Tuba: Kamar yadda yake tare da kowane motsa jiki

Band hip adction Tambayoyin Masu Nuna

Shi beginners za su iya Band hip adction?

Ee, masu farawa za su iya yin aikin motsa jiki na hip. Haƙiƙa babban motsa jiki ne ga masu farawa saboda yana da ƙarancin tasiri kuma ana iya daidaita shi cikin sauƙi don dacewa da matakin lafiyar ku. Kawai tabbatar da farawa da ƙaramin juriya kuma ƙara juriya yayin da ƙarfin ku ya inganta. Kamar kowane sabon motsa jiki, yana da mahimmanci a koyi tsari daidai don guje wa rauni. Kuna iya yin la'akari da yin aiki tare da mai horar da kai ko likitan motsa jiki don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Band hip adction?

• Tafiya na Lantarki: Wannan motsa jiki ya ƙunshi ɗaukar matakai na gefe yayin da ƙungiyar juriya ta ke kewaye da idon sawun ku, wanda ke taimakawa wajen kai hari ga masu kafa hip.
• Ƙarƙashin Ƙarƙashin Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa: Yayin da kake zaune a kan kujera, maɗaɗɗen bandeji a kusa da cinyoyin ku kuma danna su tare da juriya na band.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: A cikin wannan bambancin, kuna kwance a gefenku tare da bandeji mai juriya da aka madauki a idon sawun ku, sa'an nan kuma ɗaga ƙafar saman sama a kan juriya.
• Ƙarar Hip ɗin Band tare da Squat: Wannan bambancin yana haɗa squat tare da ƙaddamarwa na hip. Tare da bandeji mai juriya da aka madauki kewaye da idon sawun ku, kun tsugunna kuma yayin da kuke tsayawa sama, kuna ɗaga ƙafa ɗaya zuwa gefe don tsayayya da juriya.

Me suna da abin da ya sanya ɗaukehawa ga Band hip adction?

• Zazzage Ƙafafun Ƙafa: Ƙafafun ƙafar ƙafar da ke zaune na iya haɗawa da band din hip adduction kamar yadda kuma yake aiki da hip adductors, amma ban da wannan, ya ƙunshi wasu ƙananan tsokoki na jiki irin su glutes, quadriceps, da hamstrings, samar da mafi girman jiki. motsa jiki.
• Pilates Scissor: Wannan motsa jiki yana cike da haɗin gwiwar hip ta hanyar yin niyya ga masu kafa hips, amma kuma yana haɓaka ainihin kuma yana inganta daidaito da kwanciyar hankali. Haɗuwa da waɗannan darussan na iya haifar da haɓakar gabaɗayan hip da ƙarfin asali.