Kwance Kafar Hip Side Tashi akan bene

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

Sakonni ga Kwance Kafar Hip Side Tashi akan bene

Ƙafar Ƙafar Hip Side Raise akan bene wani motsa jiki ne da aka yi niyya wanda ke ƙarfafa hips, glutes, da cinya, yana ƙara ƙarfin jiki da kwanciyar hankali. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba saboda baya buƙatar kowane kayan aiki kuma ana iya gyara shi don dacewa da matakan dacewa da mutum. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukan yau da kullum don inganta daidaiton su, haɓaka wasan motsa jiki, ko sautin ƙananan jikinsu.

Yanayinta: tsammanin nuni a nuni Kwance Kafar Hip Side Tashi akan bene

• Tsayawa kafafunku madaidaiciya, sannu a hankali ku ɗaga ƙafar hagu kamar yadda za ku iya ba tare da motsa kwatangwalo ko gangar jikin ku ba.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, tabbatar da cewa kuna shiga tsokoki na hip ɗin ku.
• Sannu a hankali rage ƙafar hagu na baya zuwa matsayi na farawa, tabbatar da kula da iko a cikin motsi.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi motsi iri ɗaya tare da ƙafar damanku.

Lajin Don yi Kwance Kafar Hip Side Tashi akan bene

• Motsi Mai Sarrafa: Ka ɗaga ƙafarka ta sama sama da yadda za ka iya ba tare da durƙusa gwiwa ba kuma ba tare da motsa jikinka ba. Kuskure ne na gama-gari don yin gaggawar motsa jiki da yin amfani da ƙarfi maimakon ƙarfin tsoka. Tabbatar cewa kuna sarrafa ƙafar ku duka a kan hanyar sama da kuma kan hanyar ƙasa don cikar masu sace hip ɗin ku.
• Guji Yin Arzikin Baya: Kuskure na gama gari shine tada bayanka yayin motsi, wanda zai iya sanya damuwa mara amfani a bayan baya. Yi ƙoƙarin kiyaye jikinka a madaidaiciyar layi a duk lokacin motsa jiki.
• Haɗin Hankali-Muscle: Don samun mafi kyawun wannan darasi, mai da hankali kan haɗin tunani da tsoka. Mai da hankali

Kwance Kafar Hip Side Tashi akan bene Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafar Hip Side Tashi akan bene?

Ee, mafari na iya yin Ƙafar Hip Side ta Kwance akan motsa jiki. Motsa jiki ne mai sauƙi wanda ke kai hari ga kwatangwalo, glutes, da cinya. Duk da haka, kamar kowane sabon motsa jiki, masu farawa ya kamata su fara sannu a hankali kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Idan akwai wani rashin jin daɗi ko ciwo, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Kwance Kafar Hip Side Tashi akan bene?

• Side Plank Leg Left: A cikin wannan bambancin, kuna farawa a cikin matsayi na gefe kuma ku ɗaga saman ƙafar ku kamar yadda za ku iya, sa'an nan kuma ku rage shi baya, ku ci gaba da kasancewa a cikin kullun.
• Resistance Band Side Leg Left: Wannan bambancin ya ƙunshi yin amfani da bandeji mai juriya a kusa da idon sawu ko sama da gwiwoyi. Kuna kwance a gefen ku kuma ku ɗaga ƙafar saman ku a kan juriya na band.
• Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan bambancin, za ku ƙara ma'auni zuwa ƙafarku wanda kuke ɗagawa, ko dai ta amfani da ma'aunin idon sawu ko ta hanyar riƙe dumbbell tare da saman kafarku.
• Pilates Side Leg Lift: Wannan bambancin yana kama da daidaitattun ƙafar ƙafar ƙafar ƙafa, amma kuna nuna yatsun kafa kuma ku ɗaga ƙafarku ta hanyar sarrafawa, mai da hankali kan daidaito da daidaitawa, kamar yadda a cikin

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafar Hip Side Tashi akan bene?

• Clamshells: Har ila yau, Clamshells suna kai hari ga glutes da masu satar hip, kama da Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙasa a kan bene. Wannan motsa jiki na iya taimakawa wajen haɓaka juriya da sassaucin tsoka, haɓaka fa'idodin gina ƙarfi na Kwance Ƙafar Hip Side Raise akan bene.
• Onean katako: katako na ɓangaren ɓangare yana aiki da aikawa, yankan, da kwatangwalo, bayar da cikakkiyar motsa jiki wanda ya cika maɓallin ƙwararren kafa a ƙasa. Ta hanyar haɗa wannan darasi, zaku iya inganta ƙarfin asali da kwanciyar hankali, wanda zai iya haɓaka aikinku a cikin Ƙafar Kwanciyar Kwance Tashi akan bene.