Tsawon Hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Tsawon Hip

Matsakaicin hip yana da fa'ida sosai wanda da farko ke niyya ga masu sassaucin ra'ayi da tsokoki mai laushi, hali, da rage ƙananan ciwon baya. Motsa jiki ne mai kyau ga mutanen da ke shafe tsawon sa'o'i a zaune ko kuma masu shiga cikin wasanni masu buƙatar ƙarfi da sassauƙan hips. Haɗa wannan shimfiɗa a cikin aikin yau da kullun na iya haɓaka motsi, haɓaka wasan motsa jiki, da hana yiwuwar raunin hip da baya.

Yanayinta: tsammanin nuni a nuni Tsawon Hip

• A hankali tsawaita ƙafar dama madaidaiciya a bayanka, kiyaye yatsun ƙafar ƙafar ƙafar ƙafar ƙafar ka.
• Haɗa ainihin ku kuma ɗaga ƙafar damanku zuwa saman rufin, kiyaye ƙafar ku madaidaiciya da murabba'in kwatangwalo zuwa ƙasa.
• Riƙe wannan matsayi na ɗan lokaci, jin shimfiɗa a cikin kwatangwalo da cinya, sa'an nan kuma sannu a hankali rage ƙafar ku zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa tsawo da ɗaga ƙafar hagu.

Lajin Don yi Tsawon Hip

• Madaidaicin Matsayi: Lokacin yin shimfiɗaɗɗen hanji, kula da kashin baya tsaka tsaki kuma ku guje wa ɗaukar ƙananan baya, saboda wannan na iya haifar da damuwa mara amfani. Kafadarka yakamata a sassauta kuma a karkatar da kallonka gaba.
• Sarrafa Motsin ku: Ka guji yin gaggawar mikewa. Maimakon haka, yi kowane motsi a hankali kuma da gangan. Wannan yana ƙara haɓaka tsoka kuma yana rage haɗarin rauni.
• Numfashi: Ka tuna yin numfashi a hankali a duk lokacin motsa jiki. Yi numfashi yayin da kuke shirin mikewa, da kuma fitar da numfashi yayin da kuke mika kugu. Wannan yana taimakawa wajen samar da iskar oxygen ta tsokoki kuma zai iya inganta aikin ku.
• Kar a wuce gona da iri: Kuskuren gama gari shine

Tsawon Hip Tambayoyin Masu Nuna

Shi beginners za su iya Tsawon Hip?

Ee, tabbas mafari za su iya yin motsa jiki na Tsawon Hip. Hanya ce mai sauƙi da tasiri don shimfiɗawa da ƙarfafa tsokoki a cikin kwatangwalo da ƙananan baya. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a kula da sigar da ta dace don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Hakanan ana ba da shawarar a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin aikin daidai.

Me ya sa ya wuce ga Tsawon Hip?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Kwance yana buƙatar ka kwanta a bayanka, ja gwiwa ɗaya zuwa ga kirjinka yayin da kake riƙe dayan ƙafar madaidaiciya kuma a kan ƙasa.
• Seated Hip Extension Stretch Ana yin shi ta hanyar zama akan kujera, yana shimfiɗa ƙafa ɗaya a gabanka yayin da yake ajiye ɗayan ƙafar a ƙasa.
• Kankuwar dafaffen hip ya hada da yaduwar a gwiwa guda, tare da sauran kafa lebur a gabanka, sannan kuma tura kwatancen ka gaba.
• An yi supine hip na mip na biyu ana yin shi ne ta hanyar baya tare da kafa ɗaya da ƙafa ɗaya a ƙasa, yayin da aka ƙara ɗayan ƙafafun kai tsaye zuwa rufin.

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

• Lunges: Lunges suna aiki a kan ƙungiyoyin tsoka iri ɗaya kamar 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 Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , don haka yana ba da fa'ida na ƙara ƙarfin ƙarfi da sassauci a cikin waɗannan wurare, a ƙarshe yana inganta haɓaka hip.
• Pigeon Pose: Wannan yoga yana cike da 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 Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , wanda ke taimakawa wajen ƙara yawan motsi a cikin haɗin gwiwa na hip da kuma inganta tasiri na ƙaddamarwa na hip.