Hip flexors

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

Sakonni ga Hip flexors

Ayyukan motsa jiki na hip suna da amfani don ƙarfafa tsokoki waɗanda ke taimakawa wajen lankwasa da ƙwanƙwasa ƙananan jiki, inganta motsi da rage haɗarin rauni. Wadannan darussan suna da amfani musamman ga 'yan wasa, masu gudu, da mutanen da suke zaune na tsawon lokaci, saboda zasu iya taimakawa wajen magance rashin ƙarfi da rauni wanda zai iya tasowa a cikin yankin hip. Mutane na iya so su yi motsa jiki na hip don bunkasa wasan motsa jiki, inganta matsayi, rage ƙananan ciwon baya, ko ƙara yawan sassauci da kewayon motsi.

Yanayinta: tsammanin nuni a nuni Hip flexors

• Na gaba, ɗauki babban mataki gaba tare da ƙafar dama, kuma rage jikinka har sai gwiwa ta dama ta lanƙwasa zuwa digiri 90 kuma gwiwa na hagu yana kusan taɓa ƙasa.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa gwiwa ta dama ta kai tsaye sama da idon ƙafar dama kuma jikinka ya mike.
• Sa'an nan, ƙwace ƙafar dama kuma ku koma wurin farawa.
• Yi maimaita wannan motsa jiki tare da ƙafar hagu, kuma ku ci gaba da canza ƙafafu na tsawon lokacin aikinku.

Lajin Don yi Hip flexors

• Daidaitaccen Form: Ɗaya daga cikin kuskuren da mutane ke yi yayin yin motsa jiki na hip shine amfani da nau'i mara kyau. Misali, lokacin yin huhu, tabbatar da gwiwa yana kan idon sawun kai tsaye kuma baya ya mike. Wannan zai iya taimakawa wajen guje wa damuwa da rauni.
• Motsi masu sarrafawa: Yi kowane motsi a hankali kuma tare da sarrafawa. Wannan ba wai kawai yana taimakawa wajen tafiyar da gyare-gyare na hip ba yadda ya kamata, amma kuma yana rage haɗarin rauni. Ka guji yin amfani da kuzari don motsawa ta cikin darussan, saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar raunuka.
• Kada Ku wuce gona da iri: Duk da yake yana da mahimmanci don ƙalubalanci kanku, yana da mahimmanci kada ku tura jikinku da nisa. Idan

Hip flexors Tambayoyin Masu Nuna

Shi beginners za su iya Hip flexors?

Ee, masu farawa tabbas za su iya yin motsa jiki na hip flexor. Yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfin motsa jiki don guje wa rauni. Wasu atisayen juzu'i na mafari na hip sun haɗa da tafiya a tsaye, shimfiɗar malam buɗe ido, da ɗaga cinya tsaye. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin atisayen daidai kuma cikin aminci.

Me ya sa ya wuce ga Hip flexors?

• Muscle Iliacus, wanda ya samo asali daga fossa na iliac, wani nau'i ne na hip flexor wanda ke aiki tare da Psoas Major don ba da damar gyare-gyaren hip.
• Rectus Femoris, wani ɓangare na ƙungiyar tsoka na quadriceps, kuma yana aiki a matsayin jujjuyawar hip ta hanyar taimakawa wajen ɗaga gwiwa zuwa jiki.
• tsokar Sartorius, tsoka mafi tsayi a cikin jikin mutum, ita ce ƙwanƙwasa ta hanji wanda ke taimakawa wajen ƙwanƙwasa gwiwa da ƙwanƙwasa da kuma sace hip da juyawa ta gefe.
• Tensor Fasciae Latae mai jujjuyawar hanji ne wanda ke taimakawa wajen jujjuyawa da kuma sace kwatangwalo, yana mai da mahimmanci ga motsi kamar tafiya da gudu.

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

• Lunges suna da amfani yayin da suke aiki akan tsawo na hip ɗin ku, inganta motsi da ƙarfin ƙwanƙwasa na hip yayin da suke shiga ainihin ku da ƙananan tsokoki.
• Motsa jiki na gada da farko yana kai hari ga glutes da hamstrings amma kuma yana haifar da gyare-gyare na hip, yana taimakawa wajen inganta kwanciyar hankali da daidaitawa wanda ke taimakawa mafi kyawun aikin ƙwanƙwasa na hip.