Satar Hip na Side

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius

Sakonni ga Satar Hip na Side

Satar hip ɗin gefe wani motsa jiki ne da aka yi niyya wanda ke ƙarfafa tsokoki masu satar hip, haɓaka kwanciyar hankali, daidaito, da ƙarancin ƙarfin jiki gabaɗaya. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutane waɗanda ke jurewa jiyya na jiki ko murmurewa daga ƙananan raunin jiki. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya haɓaka aikin ku a cikin wasanni daban-daban, ayyukan yau da kullun, da rage haɗarin rauni ta hanyar haɓaka lafiyar hip da motsi.

Yanayinta: tsammanin nuni a nuni Satar Hip na Side

• Tsaya hannun hagu a kasa a gabanka don ma'auni, kuma tabbatar da cewa jikinka yana daidaitawa daga kai zuwa ƙafa.
• A hankali ɗaga ƙafarka ta sama (ƙafar hagu) zuwa sama gwargwadon yadda za ka iya, kiyaye ta madaidaiciya kuma ba tare da motsa sauran jikinka ba.
• Riƙe matsayin na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage ƙafar ku baya zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi motsa jiki tare da kafar dama.

Lajin Don yi Satar Hip na Side

• Motsi Mai Sarrafa: Guji motsin gaggawa, da ban tsoro. Maimakon haka, ɗaga ƙafar saman ku a hankali kuma tare da sarrafawa, kiyaye yatsun kafa a gaba, ba sama ba. Wannan yana tabbatar da cewa kuna amfani da tsokoki na hip, ba tsokoki na cinya ba.
• Kiyaye Daidaito: Ka kiyaye hips ɗinka kai tsaye a saman juna kuma ka guji juya jikinka baya ko gaba. Wannan yana kula da mayar da hankali ga tsokoki da aka yi niyya kuma yana hana damuwa a kan ƙananan baya.
• Kada ku ɗaga sama da yawa: kuskure ne na kowa cewa ɗaga ƙafarku sama zai ƙara tasirin motsa jiki. Duk da haka, ɗaga ƙafarka da yawa zai iya sa ka yi amfani da tsokoki na baya maimakon tsokoki na hip. Ɗaga ƙafarku kawai kamar yadda kuke

Satar Hip na Side Tambayoyin Masu Nuna

Shi beginners za su iya Satar Hip na Side?

Ee, masu farawa za su iya yin motsa jiki na Satar hip. Wannan darasi yana da sauƙi kuma baya buƙatar kowane kayan aiki na musamman, yana mai da shi isa ga masu farawa. Koyaya, yana da mahimmanci a fara da ƙaramin haske na maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan an sami wani ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan. Hakanan zai iya zama fa'ida ga masu farawa suyi aikin a ƙarƙashin jagorancin ƙwararren ƙwararren ƙwararren don tabbatar da tsari da fasaha daidai.

Me ya sa ya wuce ga Satar Hip na Side?

• Kwance Kwatangwalo na Side: Ana yin wannan bambancin yayin kwance a gefenka akan tabarma, ɗaga saman kafa yayin da sauran jikin a tsaye.
• Satar Hip Side: Ana yin wannan bambancin yayin da kuke zaune akan kujera ko benci, tare da karkatar da ƙafafunku daga juriya.
• Satar Hip Side: Ana yin wannan bambancin tare da bandeji mai juriya a kusa da cinyoyinku ko idon sawunku, yana ƙara ƙarin ƙalubale ga motsi.
• Cire Hip Side Tare da Nauyin Ƙwaƙwalwa: Ana yin wannan bambancin ta hanyar haɗa ma'aunin ƙafar ƙafafu zuwa ƙafafu, ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.

Me suna da abin da ya sanya ɗaukehawa ga Satar Hip na Side?

• Glute Bridges: Glute Bridges da farko suna kai hari ga gluteus maximus amma kuma suna shiga masu sace hips, suna mai da su babban motsa jiki mai mahimmanci ga Side Hip Abductions saboda suna ƙarfafa dukan ƙungiyar gluteal da inganta motsin hip.
• Tafiya na Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa , yana buƙatar kunna tsokoki masu sace hip , wanda ke taimakawa wajen inganta kwanciyar hankali da sarrafawa, mahimmanci don daidaitawa da motsi na gefe.