Dakatar da Hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Gluteus Medius, Tensor Fasciae Latae

Sakonni ga Dakatar da Hip

Dakatar da Hip Abun motsa jiki motsa jiki ne wanda ke kai hari ga masu sace kwatangwalo, yana haɓaka ƙananan ƙarfi da kwanciyar hankali. Yana da fa'ida musamman ga ƴan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka ƙarancin ƙarfin jiki, daidaito, da daidaitawa. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen rigakafin rauni, haɓaka wasan motsa jiki, da haɓaka haɓaka aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Dakatar da Hip

• Sanya kanku a gefe zuwa ga mai horar da dakatarwa, sanya ƙafar ku mafi kusa a cikin kullun ƙafa biyu.
• Tsaya jikin ku a tsaye kuma ku kula da matsayi mai kyau yayin da kuke daidaitawa a kan ƙafar ku na kyauta, wanda ya kamata a dasa shi a ƙasa.
• A hankali ɗaga ƙafar da aka dakatar da ita zuwa gefe gwargwadon ƙarfin da za ku iya, kiyaye ƙafar ku madaidaiciya kuma yatsunku suna nuna gaba.
• Rage ƙafar ku zuwa matsayi na farawa a cikin motsi mai sarrafawa, tabbatar da ku kula da ma'auni da matsayi a cikin aikin motsa jiki. Maimaita adadin maimaitawa da ake so, sannan canza gefe.

Lajin Don yi Dakatar da Hip

• Motsi Mai Sarrafa: Guji motsi ko motsi mai sauri. Maimakon haka, matsar da ƙafarka zuwa gefe a hankali da sarrafawa. Wannan ba kawai yana rage haɗarin rauni ba amma kuma yana tabbatar da cewa kuna aiki da kyau ga tsokoki da aka yi niyya.
• Madaidaicin Matsayi: Sanya kanka daidai tare da madaurin dakatarwa. Ya kamata madaurin su kasance a tsayin kugu kuma yakamata ku tsaya a gefe zuwa wurin anka. Kuskure na yau da kullun shine tsayawa da nisa ko kuma kusa da wurin anka, wanda zai iya haifar da sigar da ba ta dace ba da ƙarancin motsa jiki.
• Ci gaba a hankali: Fara da ƙaramin kewayon motsi kuma sannu a hankali yana ƙaruwa yayin da ƙarfin ku da sassauci ya inganta. Ka guji kuskuren gama gari

Dakatar da Hip Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Hip?

Ee, masu farawa za su iya yin motsa jiki na Kashe Hip. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sassaucin ku ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau a duk lokacin motsa jiki don hana rauni. Idan ba ku da tabbas game da yadda ake yin wannan motsa jiki, ana ba ku shawarar tuntuɓar mai horo na sirri ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Dakatar da Hip?

• Kwance Satar Hip: A cikin wannan bambancin, kuna kwance a gefenku kuma ku ɗaga saman ƙafar ku zuwa sama, kuna yin aiki da nauyi don kai hari ga masu sace hip.
• Cable Hip Abduction: Ana yin wannan bambancin akan na'ura ta kebul, inda za ku haɗa kebul ɗin zuwa idon sawun ku kuma motsa ƙafarku zuwa gefe don tsayayya.
• Satar Hip Ku Zaune: Ana yin wannan bambancin akan na'urar satar hip ɗin zaune, inda zaku zauna tare da ƙafafunku tare kuma ku tura ƙafafunku don tsayayya.
• Pilates Hip Abduction: Ana yin wannan bambancin kwance a gefenku tare da kafafunku dan kadan a gaba, ɗaga saman kafa yayin da kuke ajiye shi a tsaye sannan kuma ku sauke shi tare da sarrafawa, sau da yawa ta amfani da zoben Pilates don ƙarin juriya.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Hip?

• Lunges: Lunges kuma yana aiki da hips, glutes, da cinya, kama da Suspension Hip Abduction, kuma yana iya taimakawa inganta daidaito da daidaituwa, wanda ke da mahimmanci don aiwatar da Satar Hip daidai da aminci.
• Glute Bridges: Glute Bridges suna mai da hankali kan tsokoki na gluteus da hamstrings, waɗanda kuma aka yi niyya a lokacin Satar Hip na dakatarwa, don haka haɓaka ƙarfin gabaɗaya da sassauci na ƙananan jiki da ba da gudummawa ga mafi kyawun aiki a cikin Satar Hip.