Twist Hip Lift

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

Sakonni ga Twist Hip Lift

Twist Hip Lift wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga cibiya, glutes, da sassauƙan hip, yana haɓaka ƙarfin gabaɗaya, sassauci, da daidaito. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyaggyarawa don dacewa da ƙarfin mutum da sassauci. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta kwanciyar hankalin jikin ku, haɓaka mafi kyawun matsayi, da ba da gudummawa ga mafi kyawun sauti da ma'anar tsakiyar sashe.

Yanayinta: tsammanin nuni a nuni Twist Hip Lift

• Kunna gwiwoyinku kuma ku ɗaga ƙafafunku daga ƙasa har sai cinyoyinku sun yi daidai da ƙasa kuma gashinku suna daidai da ƙasa.
• Sannu a hankali runtse kafafun kafafunku zuwa gefe ɗaya yayin da kuke ajiye kafadu a ƙasa, murɗa kwatangwalo yayin da kuke yin haka.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma yi amfani da tsokoki don ɗaga ƙafafunku zuwa matsayin farawa.
• Maimaita motsi a gefe na gaba don kammala maimaita guda ɗaya, kuma da nufin yin saiti na maimaita 10 zuwa 15.

Lajin Don yi Twist Hip Lift

• ** Babban Haɗin kai: *** Kuskure ɗaya na gama gari shine rashin shigar da ainihin yadda yakamata. Tabbatar da ƙarfafa tsokoki na ciki kafin ka fara dagawa. Wannan zai taimaka kare bayan ku kuma ya sa aikin ya fi tasiri.
• **Motsi mai laushi:** Guji motsin motsi. Maimakon haka, ɗaga kwatangwalo a hankali kuma a hankali daga ƙasa, karkatar da kwatangwalo zuwa gefe ɗaya. Sa'an nan kuma rage su baya kafin a maimaita a daya gefen. Gudun motsa jiki ko yin amfani da kuzari maimakon tsokoki na iya haifar da rauni.
• **Tsarin numfashi:** Numfashi yana da mahimmanci ga kowane motsa jiki. Yi numfashi yayin da kuke saukar da hips ɗin ku zuwa ƙasa kuma ku fitar da numfashi yayin da kuke ɗaga su. Numfashin da ya dace yana taimakawa don ƙara haɗa ainihin ku kuma yana ba da tsokoki tare da iskar oxygen da suke buƙata.

Twist Hip Lift Tambayoyin Masu Nuna

Shi beginners za su iya Twist Hip Lift?

Ee, masu farawa zasu iya yin motsa jiki na Twist Hip Lift. Koyaya, yana da mahimmanci a fara sannu a hankali kuma tare da sigar da ta dace don guje wa rauni. Anan ga matakan yin motsa jiki: 1. Kwanta a bayanka tare da hannunka zuwa gefe, tafin hannu ƙasa, gwiwoyinka sun durƙusa. 2. Dauke hips ɗinku daga ƙasa yayin da kuke riƙe baya madaidaiciya. 3. Juya hips ɗin ku zuwa gefe ɗaya sannan ɗayan. 4. Rage kwankwason ku zuwa ƙasa. Ka tuna da tafiyar da jigon ku a duk lokacin motsa jiki. A matsayinka na mafari, ƙila za ka so farawa da ƴan maimaitawa kuma sannu a hankali yayin da ƙarfinka da ƙarfinka suka inganta. Koyaushe tuntuɓi ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake motsa jiki.

Me ya sa ya wuce ga Twist Hip Lift?

• A cikin "Ƙafar Juya Ƙafar Hip Lift", kuna yin motsa jiki yayin da kuke ɗaga ƙafa ɗaya, wanda ke ƙalubalanci ma'auni kuma yana shigar da tsokoki na ku sosai.
• The "Twist Hip Lift with Stability Ball" yana buƙatar ka sanya ƙafafu a kan ƙwallon kwanciyar hankali yayin motsa jiki, ƙara wani ɓangaren rashin kwanciyar hankali wanda ke ƙara ƙalubalanci zuciyarka.
• The "Twist Hip Lift with Resistance Band" ya ƙunshi naɗa bandejin juriya a kusa da cinyoyinku ko idon sawunku, samar da ƙarin juriya yayin motsa jiki.
• The "Elevated Twist Hip Lift" yana sanya ƙafafunku a kan wani wuri mai ɗaukaka kamar benci ko mataki, wanda ke canza kusurwar motsa jiki kuma yana kaiwa tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Twist Hip Lift?

• Bridge Pose: Wannan yoga pose yana da amfani don ƙarfafa ƙananan baya da tsokoki na hip, waɗanda ke da hannu sosai a cikin Twist Hip Lift. Gadar Pose na iya, don haka, ƙara tasiri da kwanciyar hankali yayin Twist Hip Lift.
• Plank: Tsare-tsare suna da kyau don ƙarfafa tushen gaba ɗaya, wanda ke da mahimmanci don kiyaye tsari mai kyau yayin Twist Hip Lift. Ta haɓaka ƙarfin asali, zaku iya yin Twist Hip Lift tare da ƙarin ƙarfi da kwanciyar hankali.