Rataye Madaidaicin Ƙafar Hip Tadawa

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Pectineous, Quadriceps

Sakonni ga Rataye Madaidaicin Ƙafar Hip Tadawa

Rataye Madaidaicin Ƙafar Hip Raise wani ƙalubale motsa jiki ne wanda ke yin niyya ga ainihin, musamman ƙananan abs da obliques, yayin da kuma inganta ƙarfi da ƙarfin jiki na sama. Yana da manufa don matsakaita zuwa masu sha'awar motsa jiki na ci gaba da neman haɓaka ainihin ayyukan motsa jiki. Yin wannan motsa jiki na iya taimakawa wajen haɓaka ma'anar ciki, inganta daidaituwa da kwanciyar hankali, da kuma ƙara ƙarfin aiki gaba ɗaya, yana mai da shi ƙari mai mahimmanci ga kowane ƙarfin horo ko tsarin sassaka jiki.

Yanayinta: tsammanin nuni a nuni Rataye Madaidaicin Ƙafar Hip Tadawa

• Ɗaga ƙafafunku tare kai tsaye a gabanku don ƙirƙirar kusurwar digiri 90 tare da jigon ku, wannan shine matsayi na farawa.
• A hankali karkatar da kwatangwalo zuwa dama kuma ka yi ƙoƙarin taɓa gwiwar gwiwar dama tare da gwiwoyi yayin kiyaye ƙafafu madaidaiciya, riƙe na daƙiƙa guda.
• Koma zuwa matsayi na tsakiya sannan kuma karkatar da kwatangwalo zuwa hagu, ƙoƙarin taɓa gwiwar gwiwar hagu tare da gwiwoyi, riƙe na biyu.
• Maimaita waɗannan motsin don adadin da ake so na maimaitawa, tabbatar da sarrafa motsinku da gangan don samun sakamako mafi kyau.

Lajin Don yi Rataye Madaidaicin Ƙafar Hip Tadawa

• Motsi Mai Sarrafa: Nasiha na biyu shine don tabbatar da cewa motsin ku yana jinkiri da sarrafawa. Ka guji kuskuren gama gari na yin gaggawar motsa jiki. Da sauri ɗagawa da runtse ƙafafu ba zai sa tsokoki kamar yadda ya kamata ba kuma zai iya haifar da rauni. Maimakon haka, ɗauki lokacin ku don ɗaga ƙafafunku da karkatar da kwatangwalo. Riƙe matsayin na daƙiƙa kafin a rage ƙafafunku a hankali

Rataye Madaidaicin Ƙafar Hip Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Madaidaicin Ƙafar Hip Tadawa?

Rataye Madaidaicin Ƙafar Hip Raise wani ci-gaba motsa jiki ne wanda da farko ke kai hari ga abs kuma zuwa ƙarami kuma yana kaiwa ga jujjuyawar kwatangwalo da ƙwanƙwasa. Masu farawa na iya samunsa da ƙalubale saboda ƙarfin ainihin ƙarfi da iko da yake buƙata. Koyaya, masu farawa zasu iya farawa da motsa jiki mafi sauƙi kamar ɗaga gwiwa ko ɗaga ƙafa na yau da kullun kuma sannu a hankali suna ci gaba zuwa ƙarin ci gaba kamar Rataye Madaidaicin Ƙafar Hip Raise yayin da ƙarfinsu da fasaha suka inganta. Koyaushe ku tuna tuntuɓar ƙwararrun motsa jiki don tabbatar da tsari mai kyau da hana rauni.

Me ya sa ya wuce ga Rataye Madaidaicin Ƙafar Hip Tadawa?

• Ƙafar Hip ɗin Ƙafa ɗaya: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya a lokaci ɗaya, yana ba da ƙarin motsa jiki mai ƙalubale saboda yana buƙatar ƙarin daidaituwa da ƙarfin gaske.
• Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa: A cikin wannan bambancin, kuna riƙe nauyi tsakanin ƙafafunku yayin da kuke yin aikin motsa jiki, ƙara juriya da kuma sa motsa jiki ya zama kalubale.
• Twisting Hip Raise: Wannan bambancin ya haɗa da karkatar da kwatangwalo zuwa gefe ɗaya yayin da kake ɗaga su, wanda zai iya taimakawa wajen kai hari da kuma samar da ƙarin aikin motsa jiki na ciki.
• Rataye Bent Knee Tadawa: Wannan bambancin ya haɗa da rataye daga mashaya da ɗaga gwiwoyinku zuwa kirjin ku, wanda zai iya taimakawa wajen saɓanin hip ɗin ku da ƙananan abs.

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

• Bicycle Crunches wani motsa jiki ne na haɗin gwiwa kamar yadda kuma suke kai hari ga ɓangarorin da ba a iya gani ba, kama da karkatar da motsi a cikin Rataye Madaidaicin Ƙafar Hip Ya ɗaga, don haka inganta ƙarfin ciki gabaɗaya.
• Atisayen Twist na Rasha ya cika Rataye Madaidaicin Ƙafar Hip Raise kamar yadda ya haɗa da motsi irin wannan, wanda ke taimakawa wajen haɓaka sassauƙa da ƙarfin juzu'i na gangar jikin, yana taimakawa aikin haɓaka ƙafar da aka rataye.