Kwance Kafar Hip Tadaga Kasa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis

Sakonni ga Kwance Kafar Hip Tadaga Kasa

Ƙafar Ƙafar Ƙafar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar 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 Ƙaƙwalwar Jiki ne wanda ke kaiwa ga glutes da hamstrings, yayin da kuma ke shiga cikin ainihin. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don inganta ƙananan ƙarfin jiki, haɓaka daidaito da kwanciyar hankali, da inganta kyakkyawan matsayi.

Yanayinta: tsammanin nuni a nuni Kwance Kafar Hip Tadaga Kasa

• Kunna gwiwoyinku kuma ku kiyaye ƙafafu a ƙasa yayin da kuke ɗaga kwatangwalo don ƙirƙirar layi madaidaiciya daga gwiwoyinku zuwa kafadu.
• Yayin da kake ajiye bayanka, ɗaga ƙafa ɗaya zuwa saman rufi yayin da kake riƙe ɗayan ƙafar.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage ƙafarku da kwatangwalo zuwa wurin farawa.
• Maimaita motsa jiki tare da ɗayan kafa, kuma ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Kafar Hip Tadaga Kasa

• Hanyoyin Gudanarwa: Taga hips ɗinku daga ƙasa yayin da kuke riƙe baya madaidaiciya, sannan a hankali rage su zuwa wurin farawa. Ka guji kuskuren gama gari na gaggawar motsi ko yin amfani da kuzari don ɗaga kwatangwalo, saboda wannan na iya haifar da rauni kuma ba zai kai ga ci gaba da tsokanar da ake so ba.
• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba har ma yana tabbatar da cewa kuna aiki da tsokoki na ciki da kuma glutes da hamstrings. Kuskure na yau da kullun shine barin abs ya huta, wanda zai iya cutar da ƙananan baya.
• Kiyaye Ƙafafunku Lebur: Tabbatar cewa ƙafafunku sun tsaya a ƙasa a duk lokacin motsa jiki. Dauke sheqa

Kwance Kafar Hip Tadaga Kasa Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Kafar Hip Tadaga Kasa?

Ee, mafari na iya yin Ƙafar Ƙafar Hip ta Kwance akan motsa jiki na bene. Motsa jiki ne mai sauƙi don yin kuma baya buƙatar kowane kayan aiki na musamman. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan kun ji wani rashin jin daɗi ko ciwo, yana da kyau ku tsaya ku tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Kwance Kafar Hip Tadaga Kasa?

• Hip na daɗaɗɗa: A cikin wannan bambance-bambancen, kuna riƙe nauyi a kan kwatancin ku yayin yin ƙara da ƙarfi, wanda ke ƙara ƙarin juriya da ƙaruwa da motsa jiki.
• Stability Ball Hip Raise: Wannan sigar motsa jiki tana amfani da ƙwallon kwanciyar hankali a ƙarƙashin ƙafafunku maimakon ƙasa, wanda ke ɗaukar ƙarin tsokoki saboda rashin kwanciyar hankali na ƙwallon.
• Ƙwaƙwalwar Hita: Don wannan bambancin, ana sanya ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki, wanda ke ƙara yawan motsi kuma yana kai hari ga glutes da hamstrings sosai.
• Hip Raise with Resistance Band: A cikin wannan bambance-bambancen, ana sanya bandungiyar juriya a kusa da cinyoyinku kuma kuna yin ɗaga hip ɗin a kan juriya na band ɗin, wanda ke ƙara ɓangaren gefe zuwa motsa jiki kuma yana aiki da cinyoyin waje

Me suna da abin da ya sanya ɗaukehawa ga Kwance Kafar Hip Tadaga Kasa?

• Glote Bridge: Wannan motsa jiki ya cika hancin da aka yi a ƙasa kamar yadda yake zubar da grutes da kwazo, da tsokoki da suke aiki da karfi da kuma kwanciyar hankali a cikin ƙananan jiki.
• Bicycle Crunches: Wannan motsa jiki yana cike da Ƙafar Hip Hip Raise a kan bene kamar yadda kuma yake kaiwa ga ƙananan abs, waɗanda suke aiki lokacin ɗaga kwatangwalo daga bene, da obliques, waɗanda ke taimakawa wajen juyawa motsi, don haka yana taimakawa wajen inganta ƙarfin ƙarfin gaba ɗaya. da kwanciyar hankali.