Side Lary Clam

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

Sakonni ga Side Lary Clam

Side Liing Clam shine motsa jiki mai fa'ida wanda da farko yana ƙarfafa gluteus medius, tsoka mai mahimmanci don daidaitawar hip da ƙananan ƙarfin jiki. Zabi ne mai kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke jurewa jiyya na jiki ko murmurewa daga ƙananan raunin jiki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta daidaituwa, haɓaka aiki a cikin sauran ayyukan jiki, da kuma taimakawa rigakafin rauni ta haɓaka ƙarfi, kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Side Lary Clam

• Kunna gwiwoyinku a kusurwa 90-digiri, kiyaye ƙafafunku tare.
• A hankali ɗaga gwiwa zuwa sama kamar yadda za ku iya ba tare da motsa ƙashin ƙugu ba ko barin ƙafarku ta ƙasa ta bar bene, kuna kwaikwayon buɗewar maƙarƙashiya.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa zuciyar ku ta shiga kuma kwatangwalo ɗinku suna nan.
• Sannu a hankali rage gwiwa zuwa wurin farawa, kammala maimaitawa ɗaya na motsa jiki na Side Lying Clam.

Lajin Don yi Side Lary Clam

• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Lokacin da kuke buɗewa da rufe ƙafafunku, ya kamata ya zama jinkirin motsi mai sarrafawa. Wannan zai taimaka don tabbatar da cewa kuna amfani da tsokoki, maimakon motsa jiki, don yin motsa jiki.
• **A Gujewa Jujjuya Hip**: Wani kuskuren da aka saba yi shi ne mirgina hips a baya yayin ɗaga gwiwa. Don guje wa wannan, kiyaye ƙafafunku suna taɓa juna a duk lokacin motsa jiki kuma ku tabbata kwatangwalo na sama baya juyawa.
• ** Mindful Haɗin Mamaki **: Mai da hankali kan tsoka da kuke ƙoƙarin yin aiki, wanda shine mai glutus mius a wannan yanayin

Side Lary Clam Tambayoyin Masu Nuna

Shi beginners za su iya Side Lary Clam?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Side Lying Clam. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa ga gluteus medius da ƙananan tsokoki. Ga yadda za a yi: 1. Kwanta a gefenka tare da kwatangwalo da gwiwoyi a kusurwa 90-digiri. Kafafunku yakamata a jeri kuma kanku yakamata ya kwanta akan hannunku. 2. Tsayawa ƙafafu suna taɓawa, ɗaga gwiwa na sama kamar yadda za ku iya ba tare da motsa kwatangwalo ba. Tabbatar da sauran gwiwa har yanzu yana taɓa ƙasa. 3. Dakata, sannan mayar da gwiwa na sama zuwa wurin farawa ba tare da bari ta taɓa gwiwa ba. Ka tuna don fara sannu a hankali kuma mayar da hankali kan tsari fiye da sauri. Idan kun ji wani ciwo, dakatar da motsa jiki.

Me ya sa ya wuce ga Side Lary Clam?

• Dubar daukaka ta daukaka ta kwance: A wannan sigar, an tashe ƙananan kafa a ƙasa, ƙara ƙarin ƙalubale a cikin ainihin zuciyar ku da glute kamar yadda kuke kula da daidaito.
• Daidai yana kwance tare da fadada hip: Wannan bambance-bambancen ya ƙunshi shimfida saman kafa kai tsaye bayan ɗaga shi, da ba wai kawai m strutes da cinya gwiwoyi da cinya na cinya.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwaƙwalwa: Ta hanyar ɗaure nauyin idon ƙafa zuwa ƙafar aiki, za ka iya ƙara juriya kuma ka sa motsa jiki ya zama kalubale.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Pilates : Wannan bambancin ya haɗa da sanya karamin ƙwallon Pilates tsakanin gwiwoyinku, wanda kuke matsi yayin da kuke ɗaga gwiwa a saman gwiwa, ƙara wani ƙarin kashi na cinya na ciki.

Me suna da abin da ya sanya ɗaukehawa ga Side Lary Clam?

• Wuta Hydrant wani motsa jiki ne da ya dace wanda ya dace da Side Liing Clam saboda suna shiga masu sace hip da kuma masu juyawa na waje, ƙungiyoyin tsoka iri ɗaya waɗanda aka kunna yayin Side Lying Clam, don haka haɓaka motsin hip gabaɗaya da kwanciyar hankali.
• Kicks na Jaki suna aiki tare tare da Side Liing Clam yayin da suke mai da hankali kan glutes da ƙananan tsokoki na baya, suna haɓaka mafi kyawun matsayi da daidaitawa, wanda zai iya haɓaka tasirin motsa jiki na Side Lying Clam ta hanyar tabbatar da tsari da fasaha mai kyau.