Hip - Matsakaici Juyawa

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

Sakonni ga Hip - Matsakaici Juyawa

Hip - Medial Juyawa shine ingantaccen motsa jiki wanda ke kaiwa tsokoki a cikin kwatangwalo da cinyoyin ku, inganta ƙarfi, sassauci, da daidaito. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu da waɗanda ke fuskantar jiyya ta jiki don murmurewa. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka motsinku, rage haɗarin rauni, da haɓaka aikinku gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Hip - Matsakaici Juyawa

• Matsa nauyin ku zuwa ƙafar dama, sannan ku ɗaga ƙafar hagunku daga ƙasa, lanƙwasa gwiwa a kusurwa 90-digiri.
• A hankali juya hips ɗin ku na hagu, motsa gwiwa zuwa dama yayin da yake kiyaye jikin ku da kwanciyar hankali kuma gwiwa.
• Juya hip ɗin ku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa ƙafar dama.

Lajin Don yi Hip - Matsakaici Juyawa

• Matsayin da ya dace: Fara da kwanciya a baya tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Ya kamata kafafunku su kasance da nisa-kwatanci. Wannan shine daidai wurin farawa na Hip - Medial Rotation.
• Motsi Mai Sarrafa: Lokacin yin motsa jiki, tabbatar da juya kwatangwalo a ciki a hankali, sarrafawa. Ka guji motsi ko motsi mai sauri saboda waɗannan na iya haifar da rauni.
• Guji Juyawa Juyawa: Kuskure ɗaya na yau da kullun shine jujjuya kwatangwalo, wanda zai iya sanya damuwa mara kyau akan haɗin gwiwa kuma yana iya haifar da rauni. Ya kamata ku juya hips ɗin ku kawai zuwa inda za ku ji shimfiɗa a hankali, ba zafi ba.
• Daidaito: Don samun mafi kyawun motsa jiki na Hip - Medial Rotation, yana da

Hip - Matsakaici Juyawa Tambayoyin Masu Nuna

Shi beginners za su iya Hip - Matsakaici Juyawa?

Ee, masu farawa zasu iya yin motsa jiki na Hip - Medial Rotation. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana iya zama taimako don samun mai horarwa ko likitan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Hip - Matsakaici Juyawa?

• Kwance Juyawa Tsakanin Hip Medial: A cikin wannan bambancin, kuna kwantawa a bayanku, durƙusa gwiwoyinku, sannan ku jujjuya kwandon ku a ciki yayin da kuke ajiye ƙafafu a ƙasa.
• Juyawa Tsakanin Hip Medial: Don wannan bambancin, kuna tashi tsaye, ɗaga ƙafa ɗaya daga ƙasa, kuma juya hips ɗin ku a ciki yayin kiyaye daidaito.
• Juyawa Medial na Hip tare da Resistance Band: Wannan bambancin ya ƙunshi amfani da ƙungiyar juriya. Kuna haɗa band ɗin a kusa da idon sawun ku sannan ku jujjuya kwandon ku a ciki don tsayayya.
• Juyawa Medial Hip akan Kwallon Motsa jiki: Wannan bambancin yana buƙatar ƙwallon motsa jiki. Kuna kwance fuska a kan ƙwallon, tare da ƙafafunku suna taɓa ƙasa, sa'an nan kuma juya kwatangwalo a ciki.

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

• Lunges wani motsa jiki ne wanda ya dace da Hip - Medial Rotation saboda suna yin aiki da ƙarfafa ƙwanƙwasa hips da extensors, don haka inganta sassaucin haɗin gwiwa da daidaituwa.
• Hakanan shimfiɗar malam buɗe ido na iya haɗawa Hip - Medial Rotation yayin da yake kaiwa cinya na ciki da tsokoki na makwancin gwaiwa, haɓaka sassauci da kewayon motsi a cikin haɗin gwiwa na hip, wanda zai iya taimakawa cikin motsi na juyawa na tsakiya.