Ƙwaƙwalwar Kwanciya Hip External Jujjuya

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

Sakonni ga Ƙwaƙwalwar Kwanciya Hip External Jujjuya

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 ) da aka yi don ƙarfafa tsokoki na hip, musamman masu juyawa na waje, wanda zai iya inganta motsi, daidaitawa, da kuma wasan motsa jiki. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko daidaikun mutanen da ke farfadowa daga raunin hip ko ƙananan jiki. Mutane na iya son yin wannan motsa jiki don haɓaka aikinsu a cikin wasanni waɗanda ke buƙatar ƙaƙƙarfan kwatangwalo da sassauƙa, don haɓaka kwanciyar hankali gabaɗaya, ko don tallafawa lafiya, salon rayuwa mai aiki.

Yanayinta: tsammanin nuni a nuni Ƙwaƙwalwar Kwanciya Hip External Jujjuya

• Tsaya ƙafafunku tare kuma ku ɗaga saman gwiwa kamar yadda za ku iya ba tare da motsa kwatangwalo ba, haifar da tashin hankali a cikin band.
• Dakata a saman motsi, sa'an nan kuma sannu a hankali rage gwiwa zuwa ƙasa zuwa wurin farawa.
• Tabbatar ana sarrafa motsinku, mai da hankali kan jujjuyawar kwatangwalo don ɗaga gwiwa.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi aikin tare da ɗayan ƙafa.

Lajin Don yi Ƙwaƙwalwar Kwanciya Hip External Jujjuya

• Motsi Mai Sarrafa: A hankali juya ƙafa ɗaya zuwa gefe, ajiye ɗayan ƙafar a tsaye. Ya kamata motsi ya fito daga hip, ba gwiwa ko idon sawu ba. Tabbatar kiyaye motsin ku a hankali da sarrafawa, saboda motsin motsi na iya haifar da rauni.
• Ci gaba da tashin hankali na band: Ci gaba da juriya a duk lokacin motsa jiki. Idan band ɗin ya yi rauni, yana nufin ba ku kula da tsari daidai kuma tasirin motsa jiki zai ragu.
• Ka guje wa wuce gona da iri: Yayin da ake yin motsa jiki, tabbatar da cewa kada ku wuce ƙafar ƙafar ku fiye da yanayin motsin da zai iya haifar da damuwa ko rauni ga haɗin gwiwa na hip.
• Shiga Core: Don samun mafi kyawun wannan darasi,

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 mara ƙarfi ne wanda ke kai hari ga tsokoki na hip, musamman gluteus medius, wanda galibi ana yin shi a cikin ayyukan motsa jiki na yau da kullun. Koyaya, kamar kowane sabon motsa jiki, masu farawa yakamata su fara da juriya mai haske kuma su mai da hankali kan tsari mai kyau don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance su ta hanyar motsa jiki da farko.

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

• Wani bambance-bambancen shine Juyin Juyawa na Waje na Tsaye, wanda ya haɗa da tsayawa da yin amfani da band ɗin da aka makala zuwa madaidaicin wuri, don juya hips ɗinka waje.
• Hakanan zaka iya gwada jujjuyawar waje guda ɗaya ta kafa ɗaya, inda zaku tsaya akan ƙafa ɗaya kuma kuyi amfani da band ɗin juriya don yin jujjuyawar waje tare da ɗayan.
• The Clamshell Band Hip External Juyawa wani bambanci ne, inda za ku kwanta a gefenku tare da durƙusa gwiwoyi da bandeji a kusa da cinyoyinku, sannan ku buɗe ku rufe ƙafafunku kamar kullun.
• A ƙarshe, za ku iya yin jujjuyawar waje na Supine Band Hip, inda za ku kwanta a bayanku tare da durƙusa gwiwoyi da ƙafafu a ƙasa, kuma kuyi amfani da band don yin jujjuyawar waje.

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

• Satar Hip Mai Kwanciya: Wannan motsa jiki yana cike da jujjuyawar Banda Kwance Hip na waje yayin da yake aiki akan rukunin tsoka iri ɗaya, masu sace hips, amma a cikin wani jirgin motsi daban. Wannan yana taimakawa wajen haifar da ƙarin ƙarfin ƙarfafawa da daidaitawa na tsokoki na hip.
• Bulgariya Rarraba Squats: Wannan motsa jiki yana cike da jujjuyawar Banda Kwance Hip ta waje ta hanyar ƙalubalantar masu juyawa na hip a cikin motsi mai ɗaukar nauyi da kuzari. Wannan yana taimakawa wajen inganta ƙarfin ba kawai amma har ma da daidaituwa da daidaituwa, waɗanda ke da mahimmanci ga ƙungiyoyi masu aiki.