Ƙwaƙwalwar Kwanciya Hip External Jujjuya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Deep Hip External Rotators

Sakonni ga Ƙwaƙwalwar Kwanciya Hip External Jujjuya

Bandy kwance na waje jujjuyawar motsa jiki ne da aka yi niyya don ƙarfafa tsokoki na hip, wanda ya taka muhimmiyar rawa wajen karfafa hip da ƙashin ƙugu. Wannan motsa jiki ya dace da 'yan wasa, mutanen da ke murmurewa daga raunin da suka shafi hip, ko duk wanda ke neman inganta ƙarfin jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun na iya haɓaka aikinku a cikin wasanni, rage haɗarin rauni, da haɓaka motsi da daidaituwa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Kwanciya Hip External Jujjuya

• Maɓalli band ɗin juriya a kusa da idon sawunku, tabbatar da cewa yana da ƙarfi sosai don samar da juriya amma ba matsi sosai ba har yana takurawa motsinku.
• Lanƙwasa gwiwoyi kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam.
• Tsaya ƙafafunku tare, a hankali juya gwiwoyinku waje da juriya na bandeji.
• A hankali ku dawo da gwiwoyinku tare zuwa wurin farawa, kiyaye tashin hankali a cikin band. Maimaita waɗannan matakan don adadin da ake so na maimaitawa.

Lajin Don yi Ƙwaƙwalwar Kwanciya Hip External Jujjuya

• Motsi masu Sarrafa: Lokacin yin motsa jiki, tabbatar da karkatar da gwiwoyinku a cikin hankali da sarrafawa. Kauce wa motsi da sauri, masu tayar da hankali wanda zai iya raunana ko cutar da tsokoki. Har ila yau, tabbatar da cewa kun kiyaye tashin hankali a cikin band a duk lokacin motsa jiki.
• Kiyaye Baya Leɓe: Kuskure ɗaya na gama gari shine ajiye baya daga bene. Wannan na iya haifar da ciwon baya ko rauni. Don guje wa wannan, tabbatar da cewa bayanku ya kasance a kwance a ƙasa duk lokacin motsa jiki. Shiga jigon ku don taimakawa kiyaye wannan matsayi.
• Kula da Daidaita Hip: Wani kuskure na yau da kullun shine barin kwatangwalo ko juyawa yayin motsa jiki. Wannan zai iya rage tasirin motsa jiki kuma yana iya haifar da rauni. Don gujewa

Ƙwaƙwalwar Kwanciya Hip External Jujjuya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙwaƙwalwar Kwanciya Hip External Jujjuya?

Ee, masu farawa za su iya yin motsa jiki na Juyawar Waje na Band Liing Hip. Motsa jiki ne mai ƙarancin tasiri wanda ke kai hari ga kwatangwalo, gwangwani, da cinya. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a hankali ƙara juriya yayin da ƙarfi da sassauci ke haɓaka. Kamar kowane motsa jiki, tsari mai kyau da fasaha suna da mahimmanci don hana rauni. Yana iya zama mai fa'ida a sami mai horo na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna motsa jiki.

Me ya sa ya wuce ga Ƙwaƙwalwar Kwanciya Hip External Jujjuya?

• Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa: A cikin wannan sigar, kuna yin motsa jiki yayin da kuke zaune a kan benci ko kujera, tare da bandeji a nannade a gwiwoyi.
• Band Hip External Jujjuya tare da Squat: Don wannan bambancin, kuna yin squat bayan kowace jujjuyawar waje ta hip, kiyaye tashin hankalin band ɗin a cikin motsi.
• Juyawar Waje ta Ƙafa guda ɗaya: Wannan sigar ta ƙunshi tsayawa akan ƙafa ɗaya yayin yin jujjuyawar waje na hip tare da ɗayan, wanda zai iya taimakawa haɓaka daidaito da kwanciyar hankali.
• Band Hip External Jujjuya tare da Tafiya na Layi: Wannan bambancin yana haɗa jujjuyawar waje ta hip tare da tafiya ta gefe, wanda zai iya taimakawa haɓaka ƙungiyoyin tsoka da ƙara yawan ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙwaƙwalwar Kwanciya Hip External Jujjuya?

• Ƙafafun Ƙafar Ƙafar Ƙarya: Waɗannan suna aiki a kan tsokoki masu sace hips, waɗanda ke aiki a lokacin motsi na juyawa na waje, don haka inganta ƙarfin gabaɗaya da kwanciyar hankali na haɗin gwiwa na hip, babban fa'ida na Ƙungiyar Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwallon Ƙwallon Ƙaƙwalwar Ƙaƙwalwa.
• Glute Bridges: Wannan motsa jiki yana ƙarfafa gluteus maximus, wanda shine mahimmancin tsoka don tsawo na hip da juyawa na waje, don haka ya dace da kunnawar tsoka da tsarin motsi a cikin Band Lying Hip External Rotation.