Miqewar Hip Circles

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: , Adductor Longus, Adductor Magnus, Gluteus Medius, Gracilis, Pectineous, Tensor Fasciae Latae

Sakonni ga Miqewar Hip Circles

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) ne wanda ke mayar da hankali kan haɓaka sassauci da kewayon motsi a cikin yanki na hip, wanda zai iya taimakawa wajen rage ƙananan ciwon baya da kuma inganta motsi gaba ɗaya. Kyakkyawan zaɓi ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke jagorantar salon rayuwa ko ƴan wasan da ke son haɓaka aikinsu. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya yuwuwar inganta yanayin ku, rage taurin tsoka, da rage haɗarin rauni a cikin ƙananan jikin ku.

Yanayinta: tsammanin nuni a nuni Miqewar Hip Circles

• Fara motsa jiki ta hanyar motsa kwatangwalo a hankali a cikin madauwari motsi zuwa dama, tabbatar da tsawaita da'irar gabaɗaya don shigar da tsokoki na hip.
• Bayan kammala ƴan da'irori zuwa dama, canza kwatance kuma fara motsa kwatangwalo a cikin madauwari motsi zuwa hagu.
• Maimaita wannan motsi na kusan da'irori 10 zuwa 15 a kowace hanya, tabbatar da cewa motsinku yana jinkiri da sarrafawa.
• Ka tuna da numfasawa a ko'ina cikin motsa jiki kuma ka kula da madaidaiciyar matsayi, guje wa duk wani lanƙwasa a kugu.

Lajin Don yi Miqewar Hip Circles

• Sarrafa Motsin ku: Guji yin motsi cikin sauri ko karkarwa. Madadin haka, tabbatar da da'irar hips ɗin ku suna jinkiri, sarrafawa, kuma da gangan. Wannan yana taimakawa don hana rauni kuma yana tabbatar da cewa tsokoki suna aiki yadda yakamata.
• Yi amfani da Madaidaicin Matsayin Motsi: Kada ku tilasta kwatangwalo zuwa cikin da'irar da ta fi girma fiye da jin daɗi. Yanayin motsin kowane mutum ya bambanta, kuma yana da mahimmanci ku saurari jikin ku kuma kada ku tura shi da nisa.
• Shiga Jigon ku: Tabbatar da kiyaye tsokoki na ciki yayin aikin. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana haɓaka tasirin motsa jiki ta hanyar aiki da tsokoki na asali.
• Guji Jingina: Kuskure na gama gari shine jingina ga ɓangarori yayin yin aiki

Miqewar Hip Circles Tambayoyin Masu Nuna

Shi beginners za su iya Miqewar Hip Circles?

Ee, tabbas masu farawa za su iya yin motsa jiki na Hip Circles Stretch. Yana da motsa jiki mai sauƙi da tasiri don ƙara yawan motsi da sassauci a cikin yankin hip. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci don fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, zai fi kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan ilimin motsa jiki.

Me ya sa ya wuce ga Miqewar Hip Circles?

• Zauren Ƙwallon Ƙwaƙwalwa: Zauna a gefen kujera tare da ƙafafu a ƙasa, sanya hannuwanku a kan kwatangwalo, kuma ku juya kwatangwalo a cikin madauwari, da farko a daya hanya, sannan ɗayan.
• Da'irar Hip Tare da Ƙungiyar Juriya: Maɗaɗɗen bandiyar juriya a kusa da cinyoyinku, tsayawa tare da faɗin ƙafafu daban-daban, kuma kuyi da'irar hip, kuna matsawa da juriya na band ɗin.
• Da'irar Hip akan Kwallon Motsawa: Zauna a kan ƙwallon motsa jiki tare da ƙafafunku a kwance a ƙasa, sanya hannayenku a kan kwatangwalo, kuma ku yi manyan da'irar tare da kwatangwalo, na farko a daya hanya, sannan ɗayan.
• Da'irar Hip Quadruped: Ku dage hannuwanku da gwiwoyi, ɗaga kafa ɗaya sama ku yi da'ira da

Me suna da abin da ya sanya ɗaukehawa ga Miqewar Hip Circles?

• Har ila yau squats suna haɓaka Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa yayin da suke ƙarfafa tsokoki a cikin kwatangwalo, cinyoyi, da duwawu, suna ba da tallafi mafi kyau da kwanciyar hankali lokacin yin motsi na madauwari.
• A ƙarshe, Lunges suna da matukar dacewa ga Hip Circles Stretch yayin da suke aiki akan sassauƙa da ƙarfi na tsokoki na hip ɗin ku, wanda zai iya haɓaka kewayon motsi da sauƙi na motsi yayin ƙaddamarwar Hip Circles.