Gluteus minimus
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gluteus minimus
Aikin motsa jiki na Gluteus Minimus wani motsa jiki ne da aka yi niyya wanda ke ƙarfafa mafi ƙanƙanta na tsokoki guda uku, inganta ƙarfin ƙananan jiki da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda suke son haɓaka ƙananan jikinsu ko haɓaka motsi da daidaito. Yin wannan motsa jiki na iya taimakawa wajen hana raunin da ya faru, inganta wasan motsa jiki, da kuma sassaka sautin da aka yi a baya.
Yanayinta: tsammanin nuni a nuni Gluteus minimus
- Fara da kwanciya a gefenku akan tabarma tare da kafa kafafun ku a saman juna kuma kan ku yana kan hannu.
- Lanƙwasa gwiwoyi zuwa kusurwar digiri 90, kiyaye ƙafafunku tare.
- Sannu a hankali daga saman gwiwa zuwa sama kamar yadda za ku iya ba tare da canza kwatangwalo ko ɗaga gwiwa na ƙasa daga ƙasa ba. Wannan shine budewar clamshell.
- Dakata a saman motsi, sannan sannu a hankali rage gwiwa zuwa ƙasa don saduwa da ɗayan gwiwa.
- Maimaita wannan tsari don adadin maimaitawar da kuke so, sannan ku canza gefe don yin aiki da ɗayan ƙafar.
Lajin Don yi Gluteus minimus
- **Yi amfani da Form Da Ya dace**: Tasirin kowane motsa jiki ya dogara da madaidaicin tsari. Don motsa jiki da ke niyya ga Gluteus minimus, irin su ɗaga ƙafar ƙafar da ke kwance, tabbatar da cewa jikin ku ya daidaita daidai. Kamata ya yi a dunkule kwatangwalo, a dauke kugu daga kasa, kuma kan ku a layi da kashin baya. Ka guji mirgina jikinka gaba ko baya.
- ** Sarrafa motsin ku ***: Lokacin yin motsa jiki, yawanci ana amfani da kuzari maimakon tsokoki. Wannan kuskure ne wanda zai iya haifar da raunin da ya faru da ƙananan motsa jiki. Don Gluteus minimus, sarrafa motsinku musamman lokacin da kuka runtse ƙafar ku baya
Gluteus minimus Tambayoyin Masu Nuna
Shi beginners za su iya Gluteus minimus?
Ee, tabbas masu farawa za su iya yin atisayen da suka yi niyya ga minimus gluteus. Koyaya, yana da mahimmanci don farawa da motsa jiki masu sauƙi kuma a hankali ƙara ƙarfi don guje wa rauni. Wasu motsa jiki na abokantaka sun haɗa da clamshells, ɗaga ƙafar ƙafar kwance, da gadoji. Kamar kowane sabon tsarin motsa jiki, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki don tabbatar da cewa ana yin atisayen daidai da aminci.
Me ya sa ya wuce ga Gluteus minimus?
- Gluteus Minimus Posterior Fibers wani bambanci ne wanda ke da alhakin juyawa na waje na hip.
- Babban Gluteus Minimus shine bambance-bambancen da ke taimakawa a sace hips da daidaitawa yayin motsi.
- Inferior Gluteus Minimus shine bambancin da ke taimakawa a duka sacewa da kuma ƙaddamar da hip.
- Deep Gluteus Minimus shine wani bambance-bambancen da ke taimakawa wajen kiyaye daidaito yayin tsaye da tafiya.
Me suna da abin da ya sanya ɗaukehawa ga Gluteus minimus?
- Squats wani motsa jiki ne mai alaka wanda ya dace da gluteus minimus saboda suna aiki da dukan ƙananan jiki, ƙarfafa gluteus maximus da hamstrings kuma, wanda ke taimakawa a cikin kwanciyar hankali da motsi.
- Satar hanjin da ke kwance a gefe na musamman yana kai hari ga minimus gluteus ta hanyar ware wannan tsoka, wanda ke taimakawa haɓaka ƙarfinsa da juriya, haɓaka aikin sa a cikin kwanciyar hankali da motsi.
Karin kalmar raɓuwa ga Gluteus minimus
- Motsa jiki na hip
- Gluteus minimus motsa jiki
- Ƙarfafa tsokoki na hip
- Ayyukan motsa jiki don hips
- Gluteus minimus horar da nauyin jiki
- Ƙarfafa Gluteus minimus
- Atisayen motsa jiki na kai hari
- Motsa jiki don tsokoki na hip
- Gluteus minimus ƙarfafa motsa jiki
- Ayyukan motsa jiki don Gluteus minimus.