Ƙarar Hip Band

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: , Adductor Longus, Adductor Magnus, Pectineous
• Musulunci Masu ɗauke da masu gudummawa: Gracilis

Sakonni ga Ƙarar Hip Band

Ƙarar Hip ɗin Band wani motsa jiki ne da aka yi niyya wanda ke ƙarfafa cinya na ciki da tsokoki na hip, inganta ingantacciyar daidaituwa, kwanciyar hankali, da ƙarancin ƙarfin jiki gaba ɗaya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko marasa lafiya na gyarawa waɗanda ke neman inganta aikin su, motsi, da juriya na rauni. Wannan motsa jiki yana da fa'ida musamman kamar yadda zai iya taimakawa wajen haɓaka wasan motsa jiki, haɓaka matsayi, da yuwuwar rage haɗarin rauni ta ƙarfafa ƙungiyoyin tsoka da aka saba mantawa da su.

Yanayinta: tsammanin nuni a nuni Ƙarar Hip Band

• Tsaya kai tsaye kuma tabbatar da cewa kun isa nisa daga wurin don haka band ɗin ya zama taut, amma ba a miƙe ba. Kuna iya riƙe bango ko kujera don ma'auni.
• Tsayar da jikinka madaidaiciya kuma yatsun kafa suna nuna gaba, sannu a hankali motsa ƙafar dama ta hagu a kan kafar hagu, tsayayya da ja na band.
• Dakata na ɗan lokaci lokacin da ƙafar dama ta yi nisa ta hagun kamar yadda za ta iya tafiya cikin jin daɗi, sannan a hankali mayar da ƙafar zuwa wurin farawa.
• Maimaita wannan motsi don saita adadin maimaitawa sannan ku canza zuwa ɗaya ƙafa.

Lajin Don yi Ƙarar Hip Band

• **Motsi Mai Sarrafawa**: Lokacin yin ƙwaƙƙwaran hip, yana da mahimmanci don motsa ƙafar ku ta hanyar sarrafawa. Guji motsin motsi da sauri wanda zai iya ƙara haɗarin rauni. Madadin haka, kawo ƙafarku a hankali a kan ƙafar da ke tsaye sannan kuma ku koma gefe.
• **Haɗa tsokar tsokoki masu Dama**: Tabbatar cewa kuna shigar tsokoki na tsokoki (tsokoki na cinya na ciki). Kuskure na yau da kullun shine amfani da kuzari ko wasu tsokoki don motsa kafa. Don guje wa wannan, mayar da hankali kan matse tsokoki na cinya na ciki yayin da kuke jan ƙafar ku zuwa tsakiyar jikin ku.
• ** A kiyaye

Ƙarar Hip Band Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarar Hip Band?

Ee, masu farawa za su iya yin motsa jiki Ƙarar Hip. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen jagora ta hanyar motsa jiki da farko. Wannan motsa jiki yana da kyau don ƙarfafa tsokoki na cinya na ciki.

Me ya sa ya wuce ga Ƙarar Hip Band?

• Ƙarfafa Ƙwaƙwalwar Ƙwallon Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa: Don wannan bambancin, zauna a kan benci ko kujera tare da bandeji mai juriya a kewaye da idon sawunku, sa'an nan kuma matsar da ƙafafunku da baya tare da juriya.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Wannan ya haɗa da kwanciya a gefenku tare da bandeji mai juriya a kusa da idon sawunku, sa'an nan kuma ɗaga saman kafa zuwa sama a kan juriya na band.
• Ƙarar Hip Band: A cikin wannan bambancin, kuna kwance a bayanku tare da bandeji mai juriya da aka madauki a idon sawun ku, sannan ku matsar da ƙafafunku kuma ku koma tare da juriyar ƙungiyar.
• Side Plank Band Hip Adduction: Wannan ci-gaba na ci-gaba ya ƙunshi yin katakon gefe yayin motsa saman kafar ku sama da ƙasa a kan juriya na band ɗin da aka madauki kewaye da idon sawun ku.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarar Hip Band?

• Clamshells wani kyakkyawan motsa jiki ne wanda ke cike da Band Hip Adduction yayin da suke kai hari musamman ga masu satar hip, suna ba da daidaiton motsa jiki don tsokoki na hip da haɓaka motsin hip.
• Lunges suna da fa'ida a cikin haɓaka Ƙarar Hip na Band saboda suna shiga ƙungiyoyin tsoka da yawa a lokaci ɗaya, gami da glutes, quads, da hamstrings, waɗanda ke taimakawa haɓaka daidaituwa, daidaitawa, da ƙarfin ƙarfin jiki gabaɗaya.