Rataye mai nauyi daga ƙafar hips

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Rataye mai nauyi daga ƙafar hips

Ƙafar Ƙafar Ƙafar Rataye Mai Nauyi babban motsa jiki ne mai ƙalubale wanda ke kaiwa abs, hips, da ƙananan baya, yayin da kuma inganta ƙarfin riko da kuma sarrafa jiki gaba ɗaya. Ya dace da tsaka-tsaki zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke son haɓaka ayyukan ciki da na zahiri. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don gina ƙaƙƙarfan yanki, ƙayyadaddun yanki, haɓaka wasansu na motsa jiki, da haɓaka daidaito da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Rataye mai nauyi daga ƙafar hips

• Fara motsa jiki ta hanyar lanƙwasa gwiwoyi da yin amfani da ƙananan ƙanƙara don ɗaga ƙafafu har sai cinyoyinku sun yi daidai da ƙasa.
• Daga wannan matsayi, ci gaba da ɗaga kwatangwalo kuma ku karkatar da kafafunku zuwa kirjin ku, ku ajiye ainihin ku a cikin motsi.
• Dakata na ɗan lokaci a saman motsin, sannan sannu a hankali runtse ƙafafu da kwatangwalo zuwa wurin farawa.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, tabbatar da kiyaye iko da guje wa lilo ko amfani da kuzari don ɗaga ƙafafunku.

Lajin Don yi Rataye mai nauyi daga ƙafar hips

• Motsi Mai Sarrafa: Ka guji karkatar da ƙafafunka ko amfani da ƙarfi don ɗaga su. Wannan kuskure ne na kowa wanda zai iya haifar da raunin baya ko hip. Maimakon haka, yi amfani da tsokoki na ciki da hips don ɗaga ƙafafunku cikin tsari mai sarrafawa. Wannan kuma zai taimaka muku samun mafi kyawun motsa jiki yayin da yake shigar da tsokoki daidai.
• Numfasawa: Ka tuna numfashi daidai lokacin motsa jiki. Yi numfashi yayin da kuke runtse ƙafafunku da fitar da numfashi yayin da kuke ɗaga su. Rike numfashin ku na iya haifar da dizziness kuma ya rage aikin ku.
• Zaɓin Nauyi: Idan kuna amfani da ma'aunin ƙafar ƙafa, tabbatar da cewa basu da nauyi sosai. Yin amfani da ma'aunin nauyi mai nauyi zai iya

Rataye mai nauyi daga ƙafar hips Tambayoyin Masu Nuna

Shi beginners za su iya Rataye mai nauyi daga ƙafar hips?

Ee, mafari za su iya yin motsa jiki na Rataye Ƙafa-Hip Raise, amma yana da mahimmanci a lura cewa wannan motsa jiki ne mai ci gaba. Idan kun saba yin motsa jiki, yakamata ku fara da ainihin Rataye Ƙafafun Hip-Hip Raise ba tare da nauyi tukuna ba. Da zarar kun gamsu da hakan kuma kun sami ƙarfi, zaku iya ƙara nauyi a hankali. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni, kuma la'akari da neman jagora daga ƙwararrun motsa jiki idan ba ku da tabbas.

Me ya sa ya wuce ga Rataye mai nauyi daga ƙafar hips?

• Ƙafa ɗaya Mai Rataye Ƙafa-Hip Tawa: A cikin wannan bambancin, maimakon ɗaga kafafu biyu tare, mutum yana ɗaga ƙafa ɗaya a lokaci guda, yana ƙara ƙarfin motsa jiki a kowane gefe.
• Lankwasa Knee Rataye Ƙafa-Hip Tadawa: Maimakon kiyaye ƙafafu a tsaye, mutum yana durƙusa gwiwoyi yayin ɗaga su, yana rage matakin wahala kuma yana sa ya fi dacewa da masu farawa.
• Twisting Rataye Ƙafa-Hip Tadawa: A cikin wannan bambancin, mutum yana karkatar da kwatangwalo yayin da suke ɗaga ƙafafunsu, suna yin niyya ga tsokoki na wucin gadi tare da ƙananan abs.
• Rataye Ƙafa-Hip Tadawa tare da Nauyin Ƙungiya: Wannan bambancin ya ƙunshi ɗaure ma'auni zuwa idon sawu kafin yin aikin motsa jiki, ƙara juriya da kuma sa motsa jiki ya zama kalubale.

Me suna da abin da ya sanya ɗaukehawa ga Rataye mai nauyi daga ƙafar hips?

• Planks: Planks wani motsa jiki ne wanda ke haɓaka haɓakar ƙafar hip-hip mai nauyi kamar yadda suke kaiwa ga yankin gabaɗaya, haɓaka ƙarfi da jimiri, wanda zai iya haɓaka aiki a haɓakar ƙafar hips.
• Juye-ups: Jawo-ups sun dace da ɗaga ƙafar kafa mai nauyi yayin da suke aiki akan ƙarfin jiki na sama, musamman tsokoki na baya da na hannu, waɗanda ke da mahimmanci don kiyaye matsayin rataye a ɗaga kafa-hip.