Cable Hip Adduction

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Adductor Longus
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Magnus, Gracilis

Sakonni ga Cable Hip Adduction

Cable Hip Addduction motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na cinya na ciki, inganta kwanciyar hankali da haɓaka ƙarfin ƙafa gaba ɗaya. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman sautin ƙananan jikinsu da inganta daidaituwa da daidaitawa. Haɗa Ƙarar Hip na Cable a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen rigakafin rauni, haɓaka wasan motsa jiki, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Cable Hip Adduction

• Tsaya kusa da injin kebul tare da gefen dama na yana fuskantar injin, ƙafar kafada da nisa kuma hannun hagu yana riƙe da injin don ma'auni.
• Sannu a hankali ɗaga ƙafar dama naka kuma ja ta a jikinka zuwa gefen hagunka, kiyaye ƙafarka a tsaye kuma yatsunka suna nuna gaba.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, tabbatar da an haɗa ainihin ku kuma jikin ku yana da ƙarfi.
• A hankali mayar da ƙafar ku zuwa wurin farawa, sannan maimaita motsa jiki don adadin da ake so na maimaitawa kafin ku canza zuwa ɗayan ƙafar.

Lajin Don yi Cable Hip Adduction

• Motsi Mai Sarrafa: Guji sauri, motsin motsi wanda zai iya haifar da rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Yayin da kake motsa ƙafar ka a jikinka, kiyaye motsi da santsi da sarrafawa. Wannan zai taimaka wajen shiga daidai tsokoki da kuma hana damuwa.
• Kiyaye Jikinku har yanzu: Kuskure na yau da kullun shine motsa jiki duka yayin motsa jiki, ba kawai kafa ba. Don kauce wa wannan, ci gaba da jikinka kuma ka mai da hankali kan motsa ƙafarka kawai. Wannan zai tabbatar da cewa kuna niyya daidai tsokoki.
• Karka wuce gona da iri: Ka guji karkatar da kafarka da nisa a jikinka. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwar hip ɗin ku kuma yana iya haifar da rauni. Maimakon haka, yi nufin motsa ƙafarku kawai

Cable Hip Adduction Tambayoyin Masu Nuna

Shi beginners za su iya Cable Hip Adduction?

Ee, masu farawa za su iya yin motsa jiki na Cable Hip Adduction. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Cable Hip Adduction?

• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa, kuna yin motsa jiki yayin da kuke zaune, wanda zai iya taimakawa wajen ware tsokoki na tsokoki.
• 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 Ƙarƙashin Ƙarƙashin Ƙaƙwalwa ya ƙunshi kwanciya a gefen ku da yin motsa jiki, wanda zai iya ba da wani kusurwa na daban da kalubale ga tsokoki.
• Ƙarar Ƙaƙwalwar Ƙaƙwalwar Ƙafa ɗaya: Wannan bambancin ya ƙunshi tsayawa a kan ƙafa ɗaya yayin yin aikin motsa jiki, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Ƙarar Hip na Cable tare da Squat: Wannan sigar tana haɗa haɗin gwiwar hip tare da squat don ƙarin motsa jiki mai cikakken jiki.

Me suna da abin da ya sanya ɗaukehawa ga Cable Hip Adduction?

• Lunges: Lunges suna aiki a kan tsokoki na tsokoki na hip, kama da Cable Hip Adduction, amma kuma suna kaiwa ga quadriceps, hamstrings, da tsokoki na maraƙi, yana mai da su kyakkyawan ƙari don daidaita tsarin jiki na yau da kullum.
• Ƙafar Ƙafar Ƙafa: Wannan motsa jiki kuma yana mayar da hankali ga masu haɓaka hip, kama da Cable Hip Adduction, amma ya haɗa da daidaituwa da kwanciyar hankali, yana ba da ƙarin motsa jiki daban-daban ga ƙananan jiki da tsokoki.