Rage Ƙafar Hip Tadawa

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

Sakonni ga Rage Ƙafar Hip Tadawa

Ƙarƙashin Ƙafar Hip Raise wani motsa jiki ne mai ƙarfi wanda ke kai hari ga ainihin, musamman ƙananan abs da gyare-gyare na hip, inganta ƙarfi da kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke da nufin haɓaka ƙarfin ciki, haɓaka daidaiton jiki, da haɓaka aikin motsa jiki gabaɗaya. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning tsakiyar sashin ba amma har ma yana taimakawa wajen inganta matsayi da rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Rage Ƙafar Hip Tadawa

• Sanya hannayenka a gefen benci don tallafi, ajiye bayanka a kwance a kan benci.
• Ɗaga hips ɗin ku daga kan benci ta hanyar yin kwangilar tsokoki na ciki yayin da kuke ɗaga ƙafafunku a tsaye.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da ƙafafunku madaidaiciya kuma an ɗaga hips ɗinku cikakke.
• Sannu a hankali rage kwatangwalo zuwa benci kuma mayar da kafafunku zuwa matsayi na farawa, kiyaye iko a cikin motsi.

Lajin Don yi Rage Ƙafar Hip Tadawa

• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Ɗaga ƙafafu da kwatangwalo a hankali kuma a cikin tsari mai sarrafawa, sa'an nan kuma rage su baya tare da wannan iko. Wannan zai shigar da tsokoki na tsakiya yadda ya kamata kuma ya rage haɗarin rauni.
• Shiga Mahimmancin ku: Ƙarƙashin Ƙafar Hip Tawa da farko shine ainihin motsa jiki. Tabbatar kana shigar da tsokoki na ciki a duk lokacin motsi. Kuskure na yau da kullun shine yin amfani da ƙarfin ƙafafunku don ɗaga kwatangwalo, maimakon shigar da ainihin ku.
• Ka guje wa wuce gona da iri: Lokacin da ka ɗaga hips ɗinka, tabbatar da bayanka madaidaiciya kuma ba a kwance ba. Yin wuce gona da iri na iya sanya matsin lamba a kan ƙananan baya kuma ya haifar da rashin jin daɗi ko rauni.
• Numfashi: Ka tuna da numfashi a ko'ina

Rage Ƙafar Hip Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Rage Ƙafar Hip Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Ƙafar Hip Raise. Koyaya, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara shi don hana kowane rauni. Wannan motsa jiki da farko yana hari kan ƙananan abs da ƙwanƙwasa hip, amma yana da mahimmanci don kula da tsari mai kyau don tabbatar da inganci da aminci. Yana iya zama taimako ga masu farawa samun mai horo ko gogaggen mutum ya jagorance su ta hanyar motsa jiki da farko.

Me ya sa ya wuce ga Rage Ƙafar Hip Tadawa?

• Ƙarfafa Ƙafar Ƙafar Hip Tadawa: Wannan sigar tana amfani da ƙwallon kwanciyar hankali don ƙara wani kashi na daidaituwa da kwanciyar hankali a cikin motsa jiki, yana mai da shi mafi ƙalubale da shiga.
• Ƙarƙashin Ƙafar Ƙafar Hip Tawa: A cikin wannan bambancin, kuna riƙe nauyi tsakanin ƙafafunku don ƙara juriya, wanda zai iya taimakawa wajen ƙara ƙarfi da juriya na ƙwanƙwasa ku da tsokoki na ciki.
• Gudanar da ƙafa ɗaya da aka yanke hukunci: wannan shine mafi girman tsari inda ka ɗaga kafa ɗaya a lokaci guda, wanda zai iya taimakawa ware da kuma kai hari kowane gefen ciki na ƙwararrun magina daban-daban.
• Rage Ƙafar Hip Tadawa tare da karkatarwa: Wannan bambance-bambancen ya haɗa da juzu'i a saman motsi don shigar da tsokoki na wucin gadi, yana ƙara wani abu mai juyawa zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Rage Ƙafar Hip Tadawa?

• Rasha Twists wani motsa jiki ne wanda ke cike da Ƙarfafa Ƙafar Hip Raise yayin da suke mayar da hankali ga obliques, wani ɓangare na tsokoki na asali waɗanda kuma suke aiki a lokacin hawan hip, don haka inganta ƙarfin gaba ɗaya da kwanciyar hankali na ainihin.
• Aikin motsa jiki na Hanging Knee Raise yana da matukar dacewa ga Ƙarƙashin Ƙafar Ƙafar Hip Raise saboda yana kai hari ga ƙananan abs da hip flexors, tsokoki waɗanda kuma suke aiki a lokacin raguwar ƙafar ƙafar ƙafa, don haka inganta ƙarfi da juriya na waɗannan tsokoki.