Satar Hip Side Lever

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

Sakonni ga Satar Hip Side Lever

Motsa jiki na Lever Side Hip Motsi wani motsi ne da aka yi niyya wanda aka tsara don ƙarfafawa da sautin cinyoyin waje da tsokoki na hip, haɓaka ƙarfin ƙananan jiki da kwanciyar hankali. Yana da fa'ida musamman ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman inganta ƙarfin jikinsu na ƙasa ko gyarawa daga raunin hip ko gwiwa. Ta hanyar haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullum, mutane na iya tsammanin ingantaccen aiki a cikin wasanni da ayyukan yau da kullum, mafi kyawun daidaituwa, da kuma rage haɗarin ƙananan raunin jiki.

Yanayinta: tsammanin nuni a nuni Satar Hip Side Lever

• Ka riƙe hannayen injin ɗin da ƙarfi, kuma ka kiyaye jikinka a kan mashin ɗin, tare da kushin lever yana tafe da ƙananan cinyarka.
• Sannu a hankali ɗaga saman ƙafar ku sama gwargwadon iyawa, ajiye jikin ku a tsaye da amfani da tsokoki na cinya da cinya don yin motsi.
• Riƙe matsayi a saman na ɗan lokaci, sa'an nan kuma sannu a hankali rage ƙafar ku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi aikin tare da ɗayan kafa.

Lajin Don yi Satar Hip Side Lever

• Motsi Mai Sarrafa: Lokacin yin satar hip ɗin gefen lever, matsar da ƙafarka zuwa gefe a hankali da sarrafawa. Ka guji jarabar yin amfani da kuzari don karkatar da ƙafarka waje da baya. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Matsayin Motsi da Ya dace: Ɗaga ƙafar ku sama kamar yadda zai yiwu, da kyau har sai ta yi daidai da ƙasa. Duk da haka, kada ku tilasta motsi idan ba za ku iya kaiwa wannan tsayi ba, saboda wannan zai iya haifar da ciwon tsoka. Kuskuren gama gari shine rashin ɗaga kafa sama

Satar Hip Side Lever Tambayoyin Masu Nuna

Shi beginners za su iya Satar Hip Side Lever?

Ee, masu farawa zasu iya yin motsa jiki na Lever Side Hip, amma yakamata su fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki don koyar da daidaitaccen tsari don guje wa kowane kuskuren kuskure. Kamar yadda yake tare da duk motsa jiki, yana da mahimmanci don dumi da kyau da kuma shimfiɗa duka kafin da bayan motsa jiki.

Me ya sa ya wuce ga Satar Hip Side Lever?

• Tafiya na Lantarki: Wannan darasi yana amfani da ƙungiyar juriya da aka sanya a kusa da idon sawu ko gwiwoyi, kuma ya haɗa da ɗaukar matakai a gefe don yin aiki da masu satar hip.
• Clamshells: Ana yin wannan bambancin yana kwance a gefenku tare da durƙusa gwiwoyi, sannan a hankali buɗewa da rufe ƙafafunku kamar kullun.
• Side Plank Hip Abductions: Wannan motsa jiki hade ne na katako na gefe da kuma sace hips, inda za ku riƙe matsayi na gefe kuma ku ɗaga ƙafar saman ku sama da ƙasa.
• Wuta Hydrant: Ana yin wannan bambancin akan kowane hudu, kuma ya haɗa da ɗaga ƙafa ɗaya zuwa gefe, ajiye gwiwa a lanƙwasa a kusurwa 90-digiri, kama da kare a cikin wuta.

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

• Ƙafafun da ke kwance a gefe kuma suna daɗaɗa Lever Side Hip Abduction saboda suna aiki da ƙungiyoyin tsoka iri ɗaya, musamman masu sace hips, amma daga wani kusurwa daban-daban, suna haɓaka daidaitaccen ci gaban tsoka.
• Squats wani motsa jiki ne wanda ya dace da Lever Side Hip Abduction yayin da suke ƙarfafa dukan ƙananan jiki, ciki har da masu sace hip, wanda ke taimakawa wajen inganta aikin hip da kwanciyar hankali.