Hip - Juyawa ta gefe

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Hip - Juyawa ta gefe

Motsa jiki na Hip-Lateral Juyawa motsa jiki ne mai tasiri wanda ke kai hari ga tsokoki a cikin kwatangwalo, cinyoyin ku, da glutes, yana ba da gudummawa ga ingantacciyar kwanciyar hankali, sassauci, da ƙarancin ƙarfin jiki gabaɗaya. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu rawa, masu sha'awar motsa jiki, da duk wanda ke neman haɓaka motsi da daidaito. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya rage haɗarin rauni, inganta wasan motsa jiki, da haɓaka mafi kyawun daidaitawar jiki da matsayi.

Yanayinta: tsammanin nuni a nuni Hip - Juyawa ta gefe

• Lanƙwasa gwiwa na dama kuma sanya ƙafar ƙafa a ƙasa, kiyaye ƙafar hagu a tsaye.
• Sannu a hankali juya gwiwa ta dama ta lankwasa zuwa gefe, da nufin taɓa ƙasa da gwiwa ba tare da ɗaga ƙafar dama daga ƙasa ba.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, jin shimfiɗa a cikin kwatangwalo da cinya.
• A hankali dawo da gwiwa zuwa tsakiyar kuma maimaita motsa jiki a gefe guda tare da ƙafar hagu.

Lajin Don yi Hip - Juyawa ta gefe

• Madaidaicin Matsayi: Tabbatar cewa kana da daidaitaccen matsayi lokacin yin aikin. Ya kamata bayanku ya zama madaidaiciya kuma kwatangwalo ya kamata ya kasance daidai da kafadu. Ka guji karkatar da jikinka zuwa gefe ko karkata gaba ko baya.
• Motsi Mai Sarrafa: Ya kamata a sarrafa jujjuyawar kuma a santsi, ba mai kauri ba ko kuma a gaggauce. Wannan yana taimakawa wajen tabbatar da cewa an yi niyya ga tsokoki masu dacewa kuma suna rage haɗarin rauni.
• Ka guji juye-juye: Kuskure na gama gari shine jujjuya kwatangwalo. Wannan na iya sanya damuwa mara amfani akan haɗin gwiwa na hip kuma ya haifar da rauni. Tabbatar cewa kawai juya kwatangwalo ne kawai gwargwadon jin daɗi da aminci a gare ku.
• Ayyukan Dagewa: Don samun mafi kyawun motsa jiki, yakamata a yi shi akai-akai kuma akai-akai. A tsawon lokaci, wannan zai faru

Hip - Juyawa ta gefe Tambayoyin Masu Nuna

Shi beginners za su iya Hip - Juyawa ta gefe?

Ee, masu farawa zasu iya yin motsa jiki na Hip - Lateral Rotation. Duk da haka, kamar kowane sabon motsa jiki, yana da mahimmanci don fara jinkirin kuma mayar da hankali kan kiyaye tsari mai kyau don hana rauni. Idan zai yiwu, yana iya zama da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Hip - Juyawa ta gefe?

• Jujjuyawar Hip ta Waje: Wannan bambancin ya haɗa da tsayawa tsaye, ɗaga ƙafa ɗaya daga ƙasa, da jujjuya hip ɗinku waje da ciki.
• Jujjuyawar Kwanciyar Kwance: Wannan bambancin ya haɗa da kwantawa a bayanka, durƙusawa gwiwoyi, da juya hips ɗinka a hankali waje da ciki.
• Motsa Jiki na Clamshell: Wannan bambancin ya ƙunshi kwanciya a gefenku, durƙusawa gwiwoyi, da ɗaga saman gwiwa yayin da kuke haɗa ƙafafu tare don jujjuya kwatangwalo.
• Tattabara Pose a Yoga: Wannan bambancin ya ƙunshi yoga pose inda za ka shimfiɗa ƙafa ɗaya a bayanka kuma ka lanƙwasa ɗayan a gaba, juya hip na ƙafar ƙafar waje.

Me suna da abin da ya sanya ɗaukehawa ga Hip - Juyawa ta gefe?

• Lunges: Lunges suna haɓaka jujjuyawar gefe ta hip ta hanyar yin niyya ga ƙwanƙwasa ƙwanƙwasa da masu haɓakawa, don haka haɓaka kewayon motsi da sassauci a cikin haɗin gwiwa na hip.
• Clamshells: Clamshells wani motsa jiki ne mai tasiri don haɓaka jujjuyawar hip yayin da suke keɓance masu satar hip da kuma masu juyawa na waje, tsokoki waɗanda ke da hannu kai tsaye a cikin jujjuyawar hip.