Satar waƙar hip

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

Sakonni ga Satar waƙar hip

Matsar da bandawar bandaki shine ingantaccen motsa jiki wanda da farko yakan yi niyya ga daidaitaccen ma'auni, wanda zai iya ba da gudummawa ga ingantaccen ma'auni, hali, da wasan motsa jiki. Wannan motsa jiki yana da amfani musamman ga 'yan wasa, masu gudu, da kuma daidaikun mutane waɗanda ke neman ƙarfafa ƙananan jikinsu ko gyarawa daga raunin hip ko gwiwa. Haɗa Satar Hip ɗin Band a cikin aikin motsa jiki na yau da kullun na iya haɓaka ainihin kwanciyar hankali, hana rauni, da haɓaka ingantaccen tsarin motsi, yana mai da shi ƙari mai ma'ana ga waɗanda ke da niyyar haɓaka ƙarfin jikinsu.

Yanayinta: tsammanin nuni a nuni Satar waƙar hip

• Tsayar da jikinka madaidaiciya da ɗigon ku, matsar da nauyin ku zuwa ƙafa ɗaya, sannan a hankali ɗaga ɗayan ƙafar zuwa gefe a kan juriya na band.
• Dakata na ɗan lokaci lokacin da ƙafarka ta cika cikakke zuwa gefe, sannan a hankali mayar da ita zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza ƙafafu kuma ku yi adadin maimaitawa ɗaya a ɗaya gefen.
• Ka tuna don kiyaye motsin ku da kuma tsayayye, mai da hankali kan tsokoki a cikin kwatangwalo da glutes yayin da kuke yin aikin.

Lajin Don yi Satar waƙar hip

• **Kiyaye Matsayi Mai Kyau**: Tsaya tsayi tare da faɗin ƙafafu daban-daban. Tsaya baya madaidaiciya kuma shigar da jigon ku a duk lokacin motsa jiki. Ka guji jingina da nisa gaba ko baya, saboda zai iya dagula maka baya kuma ya rage tasirin motsa jiki.
• **Motsin da ake sarrafawa**: Matsar da ƙafarka zuwa gefe a hankali kuma cikin tsari, sannan a hankali mayar da ita zuwa wurin farawa. Kauce wa motsi mai sauri, mai ban tsoro, wanda zai haifar da rauni kuma ya rage tasirin motsa jiki.
• **Ka guji Juya Jikinka**: Lokacin yin aikin, tabbatar jikinka yana fuskantar gaba kuma ya kasance a tsaye. Ka guji jujjuya kwatangwalo ko gangar jikinka yayin da kake daga kafa. Wannan kuskure ne na kowa wanda zai iya

Satar waƙar hip Tambayoyin Masu Nuna

Shi beginners za su iya Satar waƙar hip?

Ee, tabbas masu farawa za su iya yin motsa jiki na satar hip. Yana da motsa jiki mai sauƙi amma mai tasiri don ƙarfafa hip da tsokoki. Koyaya, yana da mahimmanci a fara da ƙaramin juriya kuma a hankali ƙara yayin da ƙarfi ya inganta. Tsarin da ya dace kuma yana da mahimmanci don hana rauni da haɓaka sakamako. Yana iya zama taimako ga masu farawa suyi wannan aikin a ƙarƙashin kulawar mai koyarwa ko mai ilimi tun farko.

Me ya sa ya wuce ga Satar waƙar hip?

• Tafiya na Ƙararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa : Wannan bambancin ya haɗa da sanya band a kusa da idon sawu ko cinyoyinku, shiga cikin matsayi na tsaka-tsalle, da kuma tafiya ta gefe, yana riƙe da tashin hankali a kan band.
• Clamshells tare da Band: Wannan bambancin ya haɗa da kwanciya a gefen ku tare da band a kusa da gwiwoyi, kiyaye ƙafafunku tare, da buɗe gwiwoyinku baya ga juriya na band.
• Wuraren Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwa: Wannan bambancin ya haɗa da zama a kan kujera tare da bandeji a kusa da gwiwoyi da kuma motsa gwiwoyin ku a kan juriya na band.
• Satar Hip Band Band: Wannan bambancin ya haɗa da kwanciya a bayanka tare da band a kusa da gwiwoyi, durƙusa gwiwoyi a digiri 90, da kuma motsa gwiwoyinku a baya da juriya na band.

Me suna da abin da ya sanya ɗaukehawa ga Satar waƙar hip?

• Clamshells wani motsa jiki ne wanda ya dace da satar hip ɗin Band, yayin da suke kai hari ga ƙungiyoyin tsoka iri ɗaya, musamman masu satar hip da glutes, suna haɓaka fa'idodin motsa jiki da haɓaka daidaiton tsoka.
• Lunges kuma babban motsa jiki ne na motsa jiki don sace hips na Band, yayin da suke aiki iri ɗaya tsokoki na ƙananan jiki, amma kuma suna shiga quadriceps da hamstrings, suna ba da cikakkiyar motsa jiki na jiki.