Karan Hip

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Adductor Longus
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Magnus, Gracilis

Sakonni ga Karan Hip

Hip Adduction wani motsa jiki ne mai fa'ida wanda ke da nisa da farko kuma yana ƙarfafa tsokoki na cinya na ciki, yana inganta sassaucin hip, kuma yana haɓaka kwanciyar hankali na ƙasa gaba ɗaya. Wannan aikin motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko kuma mutanen da ke farfadowa daga raunin da suke so su inganta motsin su da daidaituwa. Ta hanyar haɗa Hip Adduction a cikin abubuwan yau da kullun, daidaikun mutane na iya haɓaka aikinsu a cikin wasanni, hana rauni, da haɓaka ingantacciyar daidaitawar jiki.

Yanayinta: tsammanin nuni a nuni Karan Hip

• Tsaya ƙafafunka a kwance akan madaidaicin ƙafa kuma ka riƙe hannaye a kowane gefen injin don tallafi.
• A hankali danna kafafunku tare da juriya na injin, tabbatar da cewa kun matse cinyoyin ku na ciki yayin da kuke yin wannan motsi.
• Riƙe matsayi na ƴan daƙiƙa kaɗan lokacin da ƙafafunku suna kusa da juna gwargwadon yiwuwa.
• A hankali mayar da ƙafafunku zuwa wurin farawa, tabbatar da sarrafa motsi kuma kada ku ƙyale ma'auni su sake komawa cikin wuri.

Lajin Don yi Karan Hip

• Motsi masu sarrafawa: Guji motsi da sauri. Maimakon haka, yi motsa jiki a hankali, sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba amma har ma yana tabbatar da cewa tsokoki suna aiki sosai a duk lokacin motsa jiki.
• Ka guji yin lodi: Duk da yake yana iya zama mai jaraba don amfani da nauyi mai yawa don saurin sakamako, wannan na iya zama mara amfani kuma yana haifar da rauni. Fara da nauyi wanda zaku iya ɗauka cikin nutsuwa don maimaitawa 10 zuwa 15 kuma a hankali ƙara nauyi yayin da ƙarfin ku ya inganta.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, yana da mahimmanci a bi ta cikin cikakken yanayin motsi. Wannan yana nufin hada kafafunku tare kamar

Karan Hip Tambayoyin Masu Nuna

Shi beginners za su iya Karan Hip?

Ee, masu farawa za su iya yin motsa jiki Ƙarar Hip. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa tsokoki a cinyoyin ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara da ma'aunin nauyi ko juriya kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Yana iya zama taimako don samun mai horarwa ko ƙwararrun ƙwararrun motsa jiki da za su jagorance ku da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Karan Hip?

• Karɓar Hip: A cikin wannan bambancin, kuna kwance a gefenku kuma ku ɗaga ƙafarku ta sama, sannan ku sauke ta kan ƙananan ƙafarku, kuna aiki da tsokoki.
• Cable Hip Addduction: Wannan ya haɗa da tsayawa kusa da na'urar USB, haɗa kebul ɗin zuwa idon sawu, da jan ƙafar ka a jikinka.
• Tsaye Tsaye: Ana yin wannan a tsaye tare da bandeji mai juriya a kusa da idon sawun ku, inda zaku matsa ƙafa ɗaya zuwa tsakiyar jikin ku.
• Kwanciyar hankali Ball adduruction: Wannan bambance-bambancen ya ƙunshi kwance a gefenku tare da kwanciyar hankali tsakanin ƙafafunku, kuma ɗaga ƙwallon sama sama.

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

• Har ila yau, huhu yana haɓaka haɓakar Hip yayin da suke kaiwa tsokoki na ciki na cinya, gyare-gyaren hip, da glutes, waɗanda kuma suke aiki a lokacin Ƙarar Hip, haɓaka gabaɗaya motsi da ƙarfi.
• Ƙafar gefe tana ɗaga aiki a kan cinyoyin waje da masu sace hip, suna ba da daidaituwa ga cinya na ciki na Hip Addductions, don haka yana inganta ci gaban tsokar hip.