Pectineus

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Pectineus

Motsa jiki na Pectineus da farko yana kai hari ga tsokar pectineus, tsokar da ke cikin mafi girman ɓangaren cinya na ciki, yana taimakawa ƙarfafa shi da haɓaka sassaucin hip. Ya dace da 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke fuskantar jiyya ta jiki, musamman waɗanda ke buƙatar haɓaka aikin hip ko kuma suna murmurewa daga raunin da ya shafi. Mutane za su so yin wannan motsa jiki don inganta motsin su, haɓaka aikinsu na motsa jiki, ko sauƙaƙe tsarin dawo da rauni.

Yanayinta: tsammanin nuni a nuni Pectineus

• Tsaya tsaye tare da faɗin ƙafãfunku daban. Wannan shine wurin farawanku.
• Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a wuri.
• Rage jikin ku har sai gwiwa ta dama ta lanƙwasa a kusurwar digiri 90. Gwiwar ku ta baya yakamata ta kasance sama da ƙasa kawai amma kada ku taɓa shi.
• Tura sama daga ƙafar dama kuma komawa wurin farawa.
• Maimaita motsa jiki tare da kafar hagu. Wannan ya cika wakilai guda ɗaya. Yi maimaitawa da yawa da saita daidai gwargwadon matakin dacewarku.

Lajin Don yi Pectineus

• **Gyara Da Kyau ***: Kafin kowane irin motsa jiki, yana da mahimmanci a dumama. Wannan yana taimakawa wajen shirya jikin ku don aikin jiki, ƙara yawan bugun zuciyar ku, da inganta jini zuwa tsokoki. Dumi-up na iya haɗawa da cardio haske ko mikewa mai ƙarfi.
• **Kiyaye Siffofin Da Ya dace**: Lokacin yin atisayen da suka yi niyya ga pectineus, kamar ƙaddamar da ƙafafu, yana da mahimmanci don kiyaye tsari mai kyau. Tsaya bayanka madaidaiciya kuma ka guji jingina da nisa gaba ko baya. Har ila yau, tabbatar da sarrafa motsinku kuma a tsaye, kada ku yi gaggawar motsa jiki.
• **A guji wuce gona da iri**: Kuskure daya na kowa shine yawan wuce gona da iri, wanda zai iya haifar da rauni.

Pectineus Tambayoyin Masu Nuna

Shi beginners za su iya Pectineus?

Babu shakka, masu farawa za su iya yin motsa jiki wanda ke kaiwa tsokar pectineus, wanda ke cikin cinya na ciki. Koyaya, yana da mahimmanci a fara da ƙananan nauyi ko juriya don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar daidai tsari da dabara. Wasu darussan da zasu iya kaiwa ga pectineus sun haɗa da tsayawa kafa kafa, tsayuwar kafa, da wasu nau'ikan lunges da squats. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya.

Me suna da abin da ya sanya ɗaukehawa ga Pectineus?

• Ƙafar ƙafar ƙafar da ke zaune wani motsa jiki ne mai amfani wanda ke aiki da Pectineus a kaikaice, kamar yadda yake buƙatar haɗin gwiwa na hip adductors yayin tura nauyin nauyi, ta haka yana ƙarfafa tsoka.
• Ayyukan motsa jiki na hip, irin su ɗaga ƙafar ƙafar da ke kwance, kuma suna iya haɓaka Pectineus yayin da suke buƙatar tsoka don daidaita hip da ƙashin ƙugu yayin motsi, haɓaka ƙarfinsa da sassauci.