Kwance Hip Kafa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Pectineous, Sartorius

Sakonni ga Kwance Hip Kafa

Ƙafar Hip ɗin Kwance wani motsa jiki ne mai fa'ida wanda da farko ke kaiwa ƙananan tsokoki na ciki da ƙwanƙwasa kwatangwalo, yana haɓaka ƙarfi da kwanciyar hankali. Wannan motsa jiki yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda haɓakawa da haɓaka. Mutane da yawa suna so su yi wannan aikin motsa jiki don inganta ƙarfin su, haɓaka wasan motsa jiki, ko taimakawa wajen hana ciwon baya da raunuka.

Yanayinta: tsammanin nuni a nuni Kwance Hip Kafa

• Lanƙwasa gwiwoyinku kuma sanya ƙafafunku shimfiɗa a ƙasa, nisa-kwatanci dabam.
• A hankali ɗaga kwatangwalo daga ƙasa ta hanyar turawa ta diddige ku, ƙirƙirar layi madaidaiciya daga gwiwoyi zuwa kafadu.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da glutes da hamstrings suna aiki.
• Rage hips ɗin ku baya zuwa wurin farawa kuma maimaita tsari don adadin maimaitawar da kuke so.

Lajin Don yi Kwance Hip Kafa

• Motsi masu Sarrafa: Guji saurin motsi. Maimakon haka, ɗaga ƙafafunku a hankali har sai sun nuna saman rufin, sannan ku ɗaga hips ɗinku daga ƙasa ta amfani da tsokoki na ciki na ƙasa. Rage hips ɗin ku zuwa ƙasa, sannan kafafunku. Sarrafa shine mabuɗin don shigar da tsokoki masu dacewa da guje wa rauni.
• Ka Tsaya Ƙafafunka Daidai: Kuskure ɗaya na gama gari shine lanƙwasa gwiwoyi yayin motsa jiki. Yi ƙoƙarin kiyaye ƙafafunku a madaidaiciya kamar yadda zai yiwu a cikin dukan motsi. Wannan zai sa ƙananan abs ɗin ku yadda ya kamata.
• Kar A Yi Amfani da Lokacin Lokaci: Ka guji amfani da kuzari don ɗaga ƙafafu da kwatangwalo. Wannan kuskure ne na kowa wanda zai iya haifar da raunin baya da ƙananan haɗin gwiwa na tsokoki na ciki. Maimakon haka, mayar da hankali kan amfani da ainihin ku

Kwance Hip Kafa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Hip Kafa?

Ee, tabbas masu farawa za su iya yin motsa jiki na Kwance Hip Leg Raise. Motsa jiki ne mai sauƙi, amma mai tasiri wanda ke kaiwa ƙananan tsokoki na ciki da ƙwanƙwasa hanji. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a hankali ƙara ƙarfi don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ana ba da shawarar a tsaya a yi la'akari da ƙwararrun motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Kwance Hip Kafa?

• Ƙunƙarar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan bambancin, kuna sanya nauyi a kan ƙananan ciki yayin yin hawan hip, ƙara juriya da kuma sa motsa jiki ya zama kalubale.
• Stability Ball Hip Raise: Wannan sigar tana amfani da ƙwallon kwanciyar hankali a ƙarƙashin ƙafafunku yayin ɗaga hip ɗinku, wanda ke ƙara ma'auni na ma'auni kuma yana haɓaka tsokar ku.
• Banded Hip Raise: Wannan bambancin ya haɗa da sanya bandeji mai juriya a kusa da cinyoyinku da yin hawan hip. Ƙungiyar tana ƙara juriya, yana sa tsokoki suyi aiki tukuru.
• Ƙwaƙwalwar Hita: A cikin wannan bambancin, ƙafafunku suna ɗagawa a kan benci ko mataki, suna ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Hip Kafa?

• Glute Bridge: Wannan motsa jiki yana cike da Ƙafar Hip Leg Raise saboda yana kaiwa ga glutes da hamstrings, tsokoki waɗanda kuma ake aiki a lokacin hawan kafa, don haka inganta daidaiton ƙarfi da sassauci a cikin ƙananan jiki.
• Bicycle Crunches: Waɗannan suna haɓaka Ƙafar Hip ɗin Kwance kamar yadda kuma suke kaiwa tsokoki na ciki da ƙwanƙwasa kwatangwalo, suna haɓaka ƙarfi da kwanciyar hankali wanda zai iya haɓaka tasiri da nau'in haɓakawar ƙafarku.