Hip Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Hip Crunch

Hip Crunch wani ingantaccen motsa jiki ne wanda da farko ke kai hari ga tsokoki na ciki, yana taimakawa wajen inganta ƙarfi da kwanciyar hankali. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, waɗanda ke neman haɓaka ƙarfin ciki da lafiyar gaba ɗaya. Mutane za su so yin wannan motsa jiki kamar yadda ba wai kawai yana taimakawa wajen bunkasa sautin murya da karfi na tsakiya ba, amma kuma yana tallafawa mafi kyawun matsayi, ingantaccen daidaituwa, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Hip Crunch

• Sanya hannuwanku a bayan kai, gwiwar hannu a faɗi, kuma haɗa tsokoki na ciki don shirya don motsa jiki.
• A hankali ɗaga kan ku, kafadu, da baya na sama daga ƙasa, kawo kejin haƙarƙarin ku zuwa kwatangwalo, wannan shine ɓangaren 'ƙuƙwalwa' na motsa jiki.
• Dakata a saman motsin na daƙiƙa guda, tabbatar da cewa jigon ku yana aiki kuma ba ku takura wuyan ku ko kafadu ba.
• Rage jikinka na sama baya zuwa wurin farawa sannu a hankali, kula da sarrafawa da kiyaye tsokoki na ciki a duk faɗin. Maimaita wannan darasi don adadin maimaitawar da kuke so.

Lajin Don yi Hip Crunch

• Shiga Mahimmancin ku: Makullin samun nasarar ƙwanƙwasa ƙwanƙwasa shine shigar da ainihin tsokoki yadda yakamata. Yayin da kake ɗaga hips ɗinka daga ƙasa, tabbatar kana amfani da tsokoki na ciki, ba tsokoki na baya ko ƙafa ba. Wannan kuskure ne gama gari da mutane da yawa suke yi. Don taimakawa shigar da ainihin ku, yi ƙoƙarin yin tunanin jan maɓallin ciki zuwa ga kashin baya.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Kowane ɗagawa da ƙasa yakamata ya kasance a hankali da sarrafawa. Wannan ba wai kawai yana hana raunin da ya faru ba amma kuma yana sa aikin ya fi tasiri yayin da yake tilasta tsokoki don yin aiki tukuru.
• Numfashi: Kada ka rike naka

Hip Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Hip Crunch?

Ee, masu farawa zasu iya yin motsa jiki na Hip Crunch. Yana da babban motsa jiki don ƙarfafa ainihin da niyya ga tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma tabbatar da cewa kuna amfani da sigar daidai don guje wa rauni. Idan kun kasance sababbi don motsa jiki, kuna iya yin la'akari da tuntuɓar mai horarwa ko ƙwararrun motsa jiki don tabbatar da cewa kuna yin atisayen daidai.

Me ya sa ya wuce ga Hip Crunch?

• Bicycle Crunch wani bambanci ne inda kuke yin motsin keke tare da ƙafafunku yayin da kuke yin ƙulle-ƙulle a lokaci guda.
• Oblique Crunch yana kaiwa ga tsokoki na ciki na gefe, inda kake karkatar da jikinka yayin da kake dauke shi daga ƙasa.
• Doguwar Kwallon kafa ya ƙunshi amfani da ƙwallon zuciya don ƙara kashi na ma'auni da ƙara ƙarfin daidaitaccen matakin hip.
• Crunch Leg Crunch na tsaye shine bambancin inda zaku ɗaga ƙafafunku tsaye a cikin iska kuma kuyi ƙugiya, kuna niyya ga ƙananan tsokoki na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Hip Crunch?

• Planks suna da matukar dacewa ga Hip Crunches yayin da suke tafiyar da gaba ɗaya, ciki har da ƙananan baya da kwatangwalo, inganta daidaito da matsayi.
• Kafa ta tashi kuma ci gaba da cigaba na hip na ciki saboda suna kaiwa ƙananan tsokoki na ciki da sassaucin kai, suna taimakawa wajen haɓaka ƙarfin da sassauci na yankin hip.