Kwance Hip Madaidaicin Kafar Tadawa

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

Sakonni ga Kwance Hip Madaidaicin Kafar Tadawa

Kafawar madaidaiciya na kwance shine ƙaramin aikin jiki wanda da farko yana karfafa masu sassaucin kaip da ƙananan tsokoki, haɓaka kwanciyar hankali da sassauci. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa 'yan wasa, kamar yadda za'a iya canza shi gwargwadon ƙarfin mutum da sassauci. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta ƙarfin su, haɓaka aikin wasan su, da kuma rage haɗarin raunin da ke tattare da raunin hips.

Yanayinta: tsammanin nuni a nuni Kwance Hip Madaidaicin Kafar Tadawa

• Tsayar da ƙafar ƙafarka da yatsun kafa, a hankali daga kafa ɗaya daga ƙasa.
• Ɗaga ƙafarka har sai ta kasance a kusurwa 90-digiri tare da jikinka, ko kuma gwargwadon yadda za ka iya ɗaga ta cikin kwanciyar hankali ba tare da tanƙwara gwiwa ba.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin sannu a hankali rage ƙafar ku baya zuwa wurin farawa.
• Maimaita wannan darasi tare da ɗayan kafa, musanya tsakanin ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Hip Madaidaicin Kafar Tadawa

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Lokacin da kake ɗaga ƙafar ka, yi ta a hankali kuma tare da sarrafawa, sannan ka rage ta baya kamar yadda. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin damuwa ko rauni.
• Ka Tsaya Kafarka Madaidaici: Kuskure ɗaya na yau da kullun don gujewa shine lanƙwasa gwiwa yayin motsa jiki. Ya kamata ƙafarka ta kasance madaidaiciya yayin da kake ɗaga ta sama kuma ka sauke ta baya. Wannan zai tabbatar da cewa kuna aiki yadda ya kamata don gyaran hips ɗin ku da sauran tsokoki masu dacewa.
• Ka Guji Yin Arzikin Baya: Wani kuskuren da aka saba yi shine ajiye bayanka daga ƙasa yayin da kake ɗaga ƙafar ka. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya kuma ya rage tasirin motsa jiki. Don gujewa

Kwance Hip Madaidaicin Kafar Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Hip Madaidaicin Kafar Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Kwance Kwance Madaidaicin Ƙafar Tadawa. Motsa jiki ne mai sauƙi wanda ke kai hari ga jujjuyawar hip da ƙananan tsokoki na ciki. Koyaya, yana da mahimmanci don kiyaye tsari daidai kuma farawa da yawan maimaitawa waɗanda ke jin daɗi don guje wa rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara adadin maimaitawa ko saiti. Idan akwai wani rashin jin daɗi ko jin zafi yayin motsa jiki, ana ba da shawarar dakatar da tuntuɓar ƙwararrun motsa jiki ko mai ba da lafiya.

Me ya sa ya wuce ga Kwance Hip Madaidaicin Kafar Tadawa?

• Kwance Nauyin Kwance Hip Madaidaicin Ƙafa: Wannan ya haɗa da riƙe dumbbell ko farantin nauyi akan kwatangwalo yayin yin motsa jiki don ƙara juriya.
• Kwance Hip Raise tare da Resistance Band: Wannan bambancin ya haɗa da haɗa bandeji mai juriya a kusa da cinyoyinku ko idon sawun ku da yin ɗaga hips akan juriyar band ɗin.
• Kwance Hip Raise tare da Kwallon motsa jiki: Anan, zaku sanya ƙafafunku akan ƙwallon motsa jiki yayin yin haɓakar hips, wanda ke buƙatar ƙarin daidaituwa kuma yana haɓaka tsoka.
• Kwanciya Hip Tadawa tare da Hawan ƙafafu: Wannan bambancin ya haɗa da sanya ƙafafunku a kan benci ko mataki yayin yin hawan hip, wanda ke ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Hip Madaidaicin Kafar Tadawa?

• Motsa jiki na Plank yana cika Ƙafar Ƙafar Madaidaici ta Kwance ta hanyar ƙarfafa ainihin tsokoki, waɗanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali yayin hawan ƙafa.
• Matsakaicin motsa jiki ya cika aikin madaidaiciyar ƙafar ƙafar ƙafar madaidaiciya a yayin da yake ƙara sassauci a cikin hamsmu, babbar ƙungiyar tsoka da aka yi amfani da ita a cikin kafa, don haka inganta kewayon motsa jiki da tasiri na motsa jiki.