Hip Left - Ƙarƙashin Baya Kashe bene

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Hip Left - Ƙarƙashin Baya Kashe bene

Ƙaƙwalwar Hip - Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ne mai amfani wanda ya fi dacewa da glutes, hamstrings, da core, yayin da kuma shiga ƙananan tsokoki. Yana da kyakkyawan zaɓi ga mutane na kowane matakan motsa jiki, musamman waɗanda ke neman ƙarfafa ƙananan jikinsu da ainihin su, inganta yanayin su, ko murmurewa daga ciwon baya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaiton ku, kwanciyar hankali, da dacewa da aikin gabaɗaya, sauƙaƙe ayyukan yau da kullun da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Hip Left - Ƙarƙashin Baya Kashe bene

• Kunna gwiwoyinku kuma ku kiyaye ƙafafunku a kwance a ƙasa, nisa-hannun baya, yayin da kuke riƙe hannuwanku a gefenku.
• A hankali ɗaga hips ɗinku daga ƙasa, danna ƙafafu da tafin hannu don daidaito da tallafi, amma tabbatar da cewa ƙananan baya ya kasance a ƙasa.
• Riƙe wannan matsayi na ƴan daƙiƙa, mai da hankali kan shigar da glutes da tsokoki na asali.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Hip Left - Ƙarƙashin Baya Kashe bene

• Shiga Mahimmancin ku: Yayin da kuke ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da tsokoki na asali. Wannan ba kawai zai sa motsa jiki ya fi tasiri ba amma zai kuma kare ƙananan baya daga damuwa mara amfani. Kuskure na yau da kullun shine dogaro kawai da ƙarfin ƙananan baya ko ƙafafu, wanda zai haifar da rauni.
• Motsa jiki masu sarrafawa: Guji motsa jiki. Ɗaga hips ɗin ku a hankali kuma ku rage su baya tare da sarrafawa. Wannan yana taimakawa don tabbatar da cewa tsokoki sun cika cika kuma yana rage haɗarin rauni.
• Kada Ka Mallaki Baya: Kuskuren gama gari da mutane ke yi shi ne ɗaga hips ɗinsu da yawa, yana haifar da wuce gona da iri

Hip Left - Ƙarƙashin Baya Kashe bene Tambayoyin Masu Nuna

Shi beginners za su iya Hip Left - Ƙarƙashin Baya Kashe bene?

Ee, masu farawa zasu iya yin motsa jiki na Hip - Low Back Off. Wannan darasi yana da sauƙi kuma ana iya gyara shi gwargwadon ƙarfin mutum da matakin sassauci. Yana da mahimmanci don fara jinkirin kuma mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga Hip Left - Ƙarƙashin Baya Kashe bene?

• Hip Lift with Stability Ball - Low Back Off Floor: A cikin wannan bambance-bambancen, ana sanya ƙafafunku akan ƙwallon kwanciyar hankali, ƙara wani nau'i na rashin kwanciyar hankali wanda ke ƙara shigar da ainihin ku da ƙananan tsokoki na jiki.
• Ɗaga Hip mai nauyi - Ƙarƙashin Baya Kashe Bene: Wannan bambancin ya haɗa da riƙe nauyi a cikin kwatangwalo, ƙara juriya da ke taimakawa wajen ƙarfafa glutes da hamstrings.
• Hip Lift with Banded Knees - Low Back Off Floor: Wannan bambancin ya haɗa da sanya bandeji na juriya a kusa da gwiwoyi, wanda ke taimakawa wajen shiga cinyar ku da tsokoki na hip yayin da kuke ɗagawa.
• Hawan Hip Tare da Hawan Ƙafa - Ƙananan Baya Kashe bene: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, kamar mataki ko benci, ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Hip Left - Ƙarƙashin Baya Kashe bene?

• Motsin Bug Matattu ya cika Hip Lift - Low Back Off Floor yayin da yake haɓaka ainihin kwanciyar hankali da ƙarfi, wanda ke da mahimmanci don kiyaye daidaitaccen matsayi yayin ɗaga hip.
• Aikin motsa jiki na Bird Dog ya cika Hip Lift - Low Back Off Floor yayin da yake aiki a kan ƙananan baya da tsokoki na tsakiya, inganta daidaituwa da kwanciyar hankali, waɗanda ke da mahimmanci don ingantaccen aikin hawan hip.