Rataye Madaidaicin Ƙafar Hip Tadawa

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

Sakonni ga Rataye Madaidaicin Ƙafar Hip Tadawa

Rataye Madaidaicin Ƙafar Hip Raise wani motsa jiki ne mai ƙarfi wanda ke tunkarar ainihin ku, musamman ƙananan abs, ƙwanƙwasa hantsi, kuma yana haɗa tsokoki na gaba da kafada. Ya dace da daidaikun mutane a matsakaici ko ci-gaba matakan motsa jiki waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da ma'anar tsoka. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta sarrafa jikin ku gaba ɗaya, daidaito, matsayi, kuma yana iya ba da gudummawa ga ingantaccen aiki a cikin wasanni da ayyukan jiki daban-daban.

Yanayinta: tsammanin nuni a nuni Rataye Madaidaicin Ƙafar Hip Tadawa

• Tsaya kafafunku madaidaiciya kuma tare, sannan ku ɗaga su a hankali a gabanku har sai sun yi daidai da ƙasa.
• Da zarar kafafunku sun yi daidai da ƙasa, yi amfani da kwatangwalo don ɗaga kafafunku zuwa kirjin ku, ku ajiye su a madaidaiciya kamar yadda zai yiwu.
• Riƙe wannan matsayi na ƴan daƙiƙa don haɗa tsokoki na ciki.
• Sannu a hankali runtse kafafun ku zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Rataye Madaidaicin Ƙafar Hip Tadawa

• Motsi Mai Sarrafa: Yana da mahimmanci don yin motsa jiki tare da motsi masu sarrafawa. Ka guji karkatar da ƙafafu ko yin amfani da ƙarfi don ɗaga su. Madadin haka, mayar da hankali kan haɗa ƙwanƙwasa ƙwanƙwasa da ƙwanƙwasa don ɗaga ƙafafunku. Guguwa cikin motsi ko yin amfani da hanzari kuskure ne na kowa wanda zai iya haifar da rauni da rage tasirin motsa jiki.
• Numfashi: Numfashin da ya dace yana da mahimmanci don wannan motsa jiki. Yi numfashi yayin da kuke runtse ƙafafunku da fitar da numfashi yayin da kuke ɗaga su. Wannan zai taimaka maka kiyaye iko da kwanciyar hankali yayin motsa jiki. Riƙe numfashin ku ko numfashi ba bisa ka'ida ba na iya haifar da damuwa da gajiya mara amfani.
• Cikakken Rage na

Rataye Madaidaicin Ƙafar Hip Tadawa Tambayoyin Masu Nuna

Shi beginners za su iya Rataye Madaidaicin Ƙafar Hip Tadawa?

Ee, masu farawa za su iya yin motsa jiki na Hanging Straight Leg Hip Raise, amma yana iya zama da wahala sosai saboda yana buƙatar babban adadin ƙarfi da sarrafawa. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan yana da wahala sosai, masu farawa za su iya farawa tare da motsa jiki na yau da kullun kamar ɗaga gwiwa ko lanƙwasa gwiwa, kuma sannu a hankali suna ci gaba zuwa sigar ƙafa madaidaiciya yayin da ƙarfinsu ya inganta.

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

• Ƙafar Rataye Nauyi: A cikin wannan bambancin, kuna ƙara ma'auni a idon sawun ku don ƙara juriya da ƙalubalen motsa jiki.
• Ƙafar Rataye ta Layi: Maimakon ɗaga ƙafafunku tsaye a gaban ku, kuna ɗaga su zuwa gefe, wanda ke haɗa tsokoki na maɗaukaki.
• Reverse Rataye Hip Tadawa: Maimakon ɗaga ƙafafunku sama zuwa ga ƙirjin ku, kuna ɗaga kwatangwalo daga mashaya, ƙara ƙara ƙanƙara abs ɗin ku.
• Rataye Gilashin Gilashin: Wannan ci-gaba na bambancin ya haɗa da ɗaga ƙafafunku sama a gabanku sannan kuma motsa su gefe zuwa gefe kamar na'urar gogewar iska, wanda ke aiki da obliques da ainihin ku ta hanya mai ƙarfi.

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

• Bicycle Crunches na iya haɗawa da Rataye Madaidaicin Ƙafar Hip Hip Tawa yayin da suke haɗa da ƙwanƙwasa hips da tsokoki na ciki, haɓaka ƙarfi da juriya na waɗannan ƙungiyoyin tsoka don ingantaccen aiki a cikin haɓaka hip.
• Masu murgudawa na Rasha wani motsa jiki ne mai inganci wanda ke cike da Rataye Madaidaicin Kafar Hip Raises, yayin da suke kai hari ga jijiyoyi da ƙananan ciki, suna haɓaka ingantaccen ci gaba na tushen tsokoki da haɓaka ƙarfin juyawa.