Gluteus Medius
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gluteus Medius
Aikin motsa jiki na Gluteus Medius wani motsa jiki ne da aka yi niyya wanda ke ƙarfafa tsokoki masu sace hip, inganta daidaito, kwanciyar hankali, da kuma ƙarfin jiki gaba ɗaya. Yana da kyau ga 'yan wasa, tsofaffi, ko mutanen da ke murmurewa daga raunin hip ko kafa, taimakawa wajen rigakafin rauni da gyarawa. Mutane za su so yin wannan motsa jiki saboda yana haɓaka wasan motsa jiki, yana tallafawa motsin yau da kullun kamar tafiya ko hawa matakan hawa, kuma yana taimakawa wajen kiyaye lafiya, jiki mai aiki.
Yanayinta: tsammanin nuni a nuni Gluteus Medius
- Ɗaga ƙafar dama daga ƙasa kuma motsa shi a gefe, kiyaye jikin ku a tsaye da kuma kula da ma'auni akan ƙafar hagu.
- Dakata na ɗan lokaci lokacin da ƙafar dama ta kasance a mafi girman matsayi, tabbatar da cewa kun ji raguwa a cikin gluteus medius, wanda shine tsoka a gefen gefen ku.
- Sannu a hankali rage ƙafar dama na baya zuwa wurin farawa, tabbatar da cewa kuna kula da iko a duk lokacin motsi.
- Yi maimaita motsa jiki tare da ƙafar hagu, kuma ci gaba da canza kafafu don adadin da ake so na maimaitawa.
Lajin Don yi Gluteus Medius
- Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Kowane motsi ya kamata ya kasance a hankali da sarrafawa, yana mai da hankali kan tsoka da ake aiki. Motsa jiki da sauri, masu tsauri na iya haifar da raunin tsoka ko rauni.
- Kayayyakin Dama: Idan kuna amfani da makada na juriya ko ma'aunin nauyi, tabbatar sun dace da matakin dacewarku. Yin amfani da kayan aikin da ya yi nauyi na iya haifar da sifar da ba ta dace ba da kuma raunin da ya faru.
- Warm-Up: Yana da mahimmanci don dumi kafin kowane motsa jiki, ciki har da motsa jiki na Gluteus Medius. Dumama yana ƙara yawan jini zuwa tsokoki, wanda zai iya taimakawa wajen hana rauni da inganta aikin.
- Daidaito: Daidaituwa shine mabuɗin don ganin sakamako. Tabbatar kun haɗa da motsa jiki da ke niyya ga Glute
Gluteus Medius Tambayoyin Masu Nuna
Shi beginners za su iya Gluteus Medius?
Babu shakka, masu farawa za su iya yin motsa jiki na Gluteus Medius. Wadannan darussan suna da mahimmanci don ƙarfafa tsokoki na hip da inganta kwanciyar hankali, wanda zai iya zama da amfani ga kowa da kowa, ba tare da la'akari da matakin dacewa ba. Wasu darussan abokantaka na farawa waɗanda ke kaiwa Gluteus Medius sun haɗa da ƙwanƙwasa ƙwanƙwasa, satar hanji na kwance, da gadoji. Kamar koyaushe, yana da mahimmanci don farawa da ƙarfin haske kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin atisayen daidai da aminci.
Me ya sa ya wuce ga Gluteus Medius?
- Sashin tsakiya na Gluteus Medius, wanda ke taka muhimmiyar rawa wajen sace hips.
- Sashin baya na Gluteus Medius, wanda ke da alhakin haɓaka hip da juyawa na waje.
- Babban ɓangaren Gluteus Medius, wanda ke taimakawa wajen daidaita ƙashin ƙugu yayin tafiya ko gudu.
- Ƙarƙashin ɓangaren Gluteus Medius, wanda ke taimakawa wajen juyawa ta gefe da kuma sace hip.
Me suna da abin da ya sanya ɗaukehawa ga Gluteus Medius?
- Clamshells motsa jiki na musamman yana shiga tsaka-tsakin gluteus kamar yadda ya ƙunshi juyawa na waje da kuma sacewa, ƙungiyoyin da wannan tsoka ke sarrafawa, yana inganta kwanciyar hankali da sassauci.
- Ƙafafun ƙafa ɗaya ba kawai suna aiki akan ƙarfin jikin ku gaba ɗaya ba amma kuma suna ba da fifiko ga gluteus medius yayin da yake taimakawa wajen kiyaye ma'auni, don haka inganta juriya da daidaitawa.
Karin kalmar raɓuwa ga Gluteus Medius
- Jiki Gluteus Medius motsa jiki
- Ayyukan ƙarfafa hip
- Gluteus Medius na motsa jiki
- Ayyukan motsa jiki na gida don hips
- Motsa jiki don tsokoki na hip
- Gluteus Medius ƙarfafawa
- Motsa jiki na hip
- Gluteus Medius motsa jiki a gida
- Ayyukan nauyin jiki don Gluteus Medius
- Ƙarfafa motsa jiki don tsokoki na hip