Hip - Sace - Magana

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

Sakonni ga Hip - Sace - Magana

Hip - Sace - Motsa jiki motsa jiki ne mai fa'ida wanda ke kaiwa ga masu satar hips, haɓaka ƙarfi, sassauci, da kwanciyar hankali a yankin hip. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke jure wa lafiyar jiki ko gyarawa. Shiga cikin wannan darasi na iya inganta daidaiton mutum, taimakawa wajen rigakafin rauni, da haɓaka aiki a cikin wasanni da ayyukan yau da kullun waɗanda ke buƙatar motsi na gefe.

Yanayinta: tsammanin nuni a nuni Hip - Sace - Magana

• Matsa nauyin jikin ku zuwa ƙafar hagu, tabbatar da daidaiton ku ya tabbata.
• Sannu a hankali ɗaga ƙafar dama naka zuwa gefe, kiyaye shi madaidaiciya kuma kada ka bar jikinka ya jingina zuwa hagu.
• Riƙe matsayi na ƴan daƙiƙa, jin shimfiɗa a cikin kwatangwalo da cinya.
• Sannu a hankali rage ƙafar dama na baya zuwa wurin farawa kuma maimaita motsa jiki tare da ƙafar hagu.

Lajin Don yi Hip - Sace - Magana

• Motsi masu sarrafawa: Lokacin yin wannan darasi, tabbatar da yin amfani da motsi a hankali da sarrafawa. Wannan zai taimaka wajen shiga tsokoki da kyau da kuma rage haɗarin rauni. Ka guji karkatar da ƙafarka ko yin amfani da ƙarfi don ɗaga ƙafar ka, saboda hakan na iya haifar da ciwon tsoka ko wasu raunuka.
• Ci gaba da daidaita hips: Kuskure na yau da kullun don gujewa shine juyawa kwatangwalo ko jingina gefe ɗaya yayin motsa jiki. Yi ƙoƙarin kiyaye hips ɗin ku a daidaita kuma suna fuskantar gaba. Wannan yana tabbatar da cewa mayar da hankali ga motsa jiki yana kan masu sace hips ba wasu tsokoki ba.
• Haɓakawa a hankali a cikin Resistance: Idan kuna amfani da makada na juriya ko ma'auni, fara da ƙaramin juriya kuma a hankali

Hip - Sace - Magana Tambayoyin Masu Nuna

Shi beginners za su iya Hip - Sace - Magana?

Ee, mafari tabbas za su iya yin motsa jiki na Hip - Abduction - Articles. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi ko ma babu nauyi kwata-kwata, tare da mai da hankali kan ƙwarewar tsari da fasaha daidai. Ana kuma ba da shawarar samun ƙwararren ƙwararrun motsa jiki ko likitan motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai da aminci. Wannan motsa jiki yana da amfani don ƙarfafa tsokoki masu sace hip, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin tafiya ko gudu.

Me ya sa ya wuce ga Hip - Sace - Magana?

• Wani bambancin shine Tafiya na Lateral Band, inda kuke amfani da bandeji mai juriya a kusa da idon sawun ku kuma ku ɗauki matakai a gefe.
• Ana yin Satar Hip ɗin Gefen Kwance yana kwance a gefenka kuma yana ɗaga saman kafarka zuwa sama yayin da yake tsaye.
• Cable Hip Abduction ya ƙunshi amfani da na'urar kebul don samar da juriya yayin da kake motsa ƙafar ka daga jikinka.
• A }arshe, Ana yin Satar Hip ɗin Kujeru akan na'ura a wurin motsa jiki inda kuke zama kuma ku tura ƙafafunku waje don tsayayya.

Me suna da abin da ya sanya ɗaukehawa ga Hip - Sace - Magana?

• Side lunges: lunges na gefe suna aiki akan cinyoyin ciki da na waje da tsokoki na hip, waɗanda ke da hannu kai tsaye a cikin motsin satar hip. Wannan motsa jiki na iya taimakawa wajen ƙara yawan motsi da sassauci a cikin haɗin gwiwa na hip, yana taimakawa wajen yin aiki mafi kyau na satar hip.
• Clamshells: Clamshells suna kai hari ga masu sace hips musamman, gluteus medius da minimus. Ƙarfafa waɗannan tsokoki na iya haɓaka haɓakar haɓakar maganganun ɓarna na hip da inganta kwanciyar hankali gabaɗaya.