Satar Hip Gada

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Tensor Fasciae Latae

Sakonni ga Satar Hip Gada

Ƙwaƙwalwar Hip ɗin Gadar wani motsa jiki ne mai ƙarfi wanda da farko yana ƙarfafa tsokoki na gluteus, yana haɓaka ainihin kwanciyar hankali, da inganta sassaucin hip. Ya dace da daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙananan ƙarfin jikinsu da wasan motsa jiki. Wannan aikin yana da amfani ga waɗanda ke neman inganta yanayin su, rage ƙananan ciwon baya, da kuma haɓaka aikin su don ayyukan yau da kullum ko wasanni.

Yanayinta: tsammanin nuni a nuni Satar Hip Gada

• Tura sheqa a cikin ƙasa kuma ku ɗaga kwatangwalo daga ƙasa ta hanyar matse glutes ɗinku har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Da zarar kun kasance cikin matsayi na gada, sannu a hankali yada gwiwoyinku kamar yadda za ku iya ba tare da motsa ƙafafunku ba.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan ku dawo da gwiwoyinku tare.
• Rage hips ɗin ku zuwa ƙasa don kammala maimaitawa ɗaya, kuma maimaita wannan tsari don adadin adadin da kuke so.

Lajin Don yi Satar Hip Gada

• Shiga Mahimmancin ku: Kafin ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da ainihin ku. Wannan zai kare ƙananan baya daga kowane nau'i kuma zai taimaka maka kula da ma'auni a duk lokacin motsa jiki.
• Dagowa da Buɗe: Yayin da kake ɗaga hips ɗinka daga ƙasa, ka riƙe bayanka a tsaye kuma kada ka lissafta shi. Da zarar hips ɗin ku ya tashi, buɗe gwiwoyinku waje. Ka guji barin gwiwowinka su shiga ciki saboda hakan na iya sanya damuwa mara amfani akan gwiwoyi da kwatangwalo.
• Motsi masu sarrafawa: Tabbatar cewa duk motsin ku yana jinkiri kuma ana sarrafa shi. Gudun motsa jiki ko yin amfani da ƙarfi don ɗaga kwatangwalo na iya haifar da rauni.
• Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Ya kammata ka

Satar Hip Gada Tambayoyin Masu Nuna

Shi beginners za su iya Satar Hip Gada?

Ee, masu farawa zasu iya yin motsa jiki na Hip Hip. Yana da babban motsa jiki don ƙarfafa tsokoki na gluteus da kwatangwalo. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan sigar da ta dace don guje wa kowane rauni. Idan an sami wani rashin jin daɗi ko ciwo yayin motsa jiki, ana ba da shawarar tsayawa da tuntuɓar ƙwararrun motsa jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Satar Hip Gada?

• Satar Hip ɗin Gada Tare da Ƙungiyar Juriya: A cikin wannan bambance-bambance, ana sanya band ɗin juriya a kusa da gwiwoyi ko cinyoyi don ƙara ƙarin juriya, yana sa aikin ya fi ƙalubale da tasiri.
• Satar Hip Gada Tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da sanya ƙafafunku a kan ƙwallon kwanciyar hankali maimakon ƙasa, wanda ke haɓaka daidaito da kwanciyar hankali.
• Satar Hip Gada Tare da Glute Squeeze: A cikin wannan bambancin, kuna matse glutes ɗin ku a saman matsayin gada kafin yin satar hip ɗin, wanda ke ƙara mai da hankali kan tsokoki mai glute.
• Beighted Bridge Hukumar Eliction: Wannan bambance-bambancen ya ƙunshi riƙe nauyi ko dumbbell a kan kwatangwalo yayin aiwatar da ƙarin matakin juriya da kuma haɓaka haɓakar tsokoki da ƙuruciya da yawa.

Me suna da abin da ya sanya ɗaukehawa ga Satar Hip Gada?

• Clamshells: Clamshells yana aiki da masu satar hip, musamman maɗaukakiyar gluteus, wanda ke da mahimmanci don yin Gadar Hip Abduction. Ƙarfafa wannan tsoka zai iya taimakawa wajen ƙara tasiri da tasiri na Gadar Hip Abduction.
• Squats: Squats wani motsa jiki ne wanda ke aiki da dukan jikin jiki, ciki har da glutes, quadriceps, da hamstrings. Ta hanyar haɓaka ƙarfin ƙarancin jiki gabaɗaya, squats na iya haɓaka ikon ku don kula da sigar da ta dace yayin Satar Hip, rage haɗarin rauni.