Tsawon Hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Tsawon Hip

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙimar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙirƙira ce don haɓaka sassauci, inganta motsi, da ƙarfafa tsokoki a kusa da haɗin gwiwa na hip. Ya dace musamman ga 'yan wasa, mutanen da ke murmurewa daga raunin hip, ko duk wanda ke neman haɓaka lafiyar jiki gaba ɗaya da matsayi. Mutane za su so yin wannan motsa jiki yayin da yake taimakawa wajen rage ƙananan ciwon baya, inganta daidaituwa, kuma zai iya inganta haɓaka aiki a wasanni da ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Tsawon Hip

• Ɗaga ƙafar dama kuma sanya shi a saman, kiyaye gwiwa a kusurwar digiri 90.
• Mayar da gaba zuwa ga kafar dama, rike bayanka a mike kuma kafar hagu ta mika bayanka.
• Riƙe wannan matsayi na kimanin daƙiƙa 30 don jin shimfiɗa a cikin kwatangwalo da cinya.
• Maimaita tsari tare da kafa na hagu.

Lajin Don yi Tsawon Hip

• Kula da Matsayi: Tsaya jikin ku a tsaye kuma ku yi murabba'in kwatangwalo zuwa gaba. Ka guji jingina gaba ko gefe saboda hakan na iya rage tasirin shimfidawa kuma yana iya haifar da rauni. Shiga tsokoki na tsakiya don taimakawa kiyaye wannan matsayi.
• Miƙewa A hankali: Tura hips ɗinku gaba a hankali har sai kun ji shimfiɗa a gaban kwatangwalo da cinya. Kada ku tilasta wa wannan motsi ko ku yi kasadar danne tsokoki. Ya kamata shimfidawa ya zama mai dadi kuma kada ya haifar da wani ciwo.
• Rike Ka Yi Numfashi: Riƙe shimfiɗar aƙalla daƙiƙa 30, sanya jikinka a natsuwa da numfashi sosai. Rike numfashinka ko goma

Tsawon Hip Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Hip?

Ee, tabbas mafari za su iya yin motsa jiki na Tsawon Hip. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari daidai don guje wa rauni. Idan zai yiwu, yana da fa'ida a sami mai horarwa ko ƙwararren mutum ya jagorance ku ta cikin motsin farko. Har ila yau, ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Tsawon Hip?

• Seated Hip Extension Stretch ana yin shi ta hanyar zama a gefen kujera, mika ƙafa ɗaya a gabanka sannan kuma ya jingina gaba don shimfiɗa hips.
• A kwance hip nitsar da ya kara da kwance a baya a baya, yana tanƙwara gwiwa da kawo shi zuwa kirjin ka yayin kiyaye sauran lebur mai kafa a kasa.
• Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙwaƙwalwa yana buƙatar ka durƙusa akan gwiwa ɗaya, tare da ɗayan ƙafar a ƙasa a gabanka, sannan ka tura hips ɗinka gaba don mikewa.
• Ana yin su ta hanyar Supine Hip tsawo yana kwance ta kwance a baya tare da gwiwoyi guda a ƙasa, to, dagawa da kai sama yayin kiyaye sauran kafa a ƙasa.

Me suna da abin da ya sanya ɗaukehawa ga Tsawon Hip?

• Lunges wani abu ne mai amfani wanda nau'i-nau'i da kyau tare da mixan hip saboda suna aiki akan kungiyoyin tsoka guda - kuma suna taimakawa wajen inganta daidaituwa, daidaituwa, da motsi hip.
• Deadlifts kuma suna haɓaka ƙaddamarwar Hip Extension Stretch yayin da suke kai hari ga sarkar baya, gami da glutes da hamstrings, haɓaka ƙarfi da kwanciyar hankali na kwatangwalo, wanda zai iya taimakawa wajen haɓaka haɓakar hips yadda ya kamata.