Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

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

Sakonni ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

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 Ƙarfafa Ƙarfafa tsokoki na cinya na ciki, yayin da yake shiga cikin ainihin da inganta kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa, waɗanda ke neman haɓaka ƙarfin jikinsu da daidaituwa. Mutum zai so ya yi wannan motsa jiki ba kawai don sautin cinyoyinsu na ciki ba, amma har ma don tallafawa haɗin gwiwa na hip da haɓaka aikin su a wasu ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

• Tsaya kafa na sama a bayan ƙafar ƙasa, kuma nuna yatsun kafa na sama zuwa rufi.
• A hankali ɗaga ƙafar ƙafar ku ta sama kamar yadda za ku iya, tabbatar da ku ci gaba da ƙwanƙwasa kuma kuna fuskantar gaba, kada ku bar su su bude zuwa rufi.
• Dakata a saman na ɗan lokaci, sannan sannu a hankali ka runtse ƙafarka baya baya ba tare da bari ta taɓa ƙafar ƙasa ba.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza zuwa wancan gefe kuma kuyi wannan motsa jiki tare da ɗayan kafa.

Lajin Don yi Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya

• Shiga Mahimmancin ku: Kuskure ɗaya na gama gari shine rashin shigar da ainihin yadda yakamata yayin wannan darasi. Tsayar da ainihin ku yana taimakawa wajen tabbatar da daidaito da kwanciyar hankali, amma kuma yana tabbatar da cewa mayar da hankali na motsa jiki ya kasance a kan ƙwanƙwasa na hip.
• Motsi Mai Sarrafa: Guji motsi da sauri. Madadin haka, ɗaga ƙafar ƙasa a hankali kuma ku rage shi tare da sarrafawa. Wannan ba wai kawai zai hana rauni ba amma kuma yana tabbatar da cewa ana aiki da tsokoki yadda ya kamata.
• Cikakkun Motsi: Yana da mahimmanci a yi amfani da cikakken kewayon motsi yayin motsa jiki. Ɗaga ƙafar ku kamar yadda za ku iya ba tare da haifar da rashin jin daɗi ba, sannan ku rage ta ba tare da barin ta a ƙasa ba. Wannan tashin hankali akai-akai zai taimaka muku samun mafifici

Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya Tambayoyin Masu Nuna

Shi beginners za su iya Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

Ee, masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kaiwa tsokoki na cinya na ciki. Duk da haka, yana da mahimmanci ga masu farawa su fara jinkiri kuma su kula da tsari mai kyau don kauce wa rauni. Hakanan suna iya so su fara da ƙarancin maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfinsu da jimirinsu ya inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

• Ƙara 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: A cikin wannan bambancin, za ku nade bandeji na juriya a kusa da idonku ko gwiwoyi don ƙara ƙarfin motsa jiki.
• Gefen gefen lying: Don wannan bambancin, kuna aiwatar da motsa jiki tare da ƙananan ƙafarku da aka ɗaukaka akan mataki ko wani benci, wanda ke ƙara yawan motsi da ƙarfi.
• Gefen kwance Hip adduction tare da kwanciyar hankali.
• Ƙarƙashin Ƙafar Kwance Ƙafa ɗaya: Wannan ya ƙunshi ɗaga ƙafa ɗaya kawai a lokaci ɗaya yayin da yake kiyaye ɗayan ƙafar a ƙasa, wanda ke ƙara mayar da hankali ga ƙafar aiki.

Me suna da abin da ya sanya ɗaukehawa ga Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya?

• Huntes wani aiki mai tasiri ne wanda zai iya biyan bashin kwance a lokacin da suke kaiwa kungiyoyin tsoka da yawa a cikin ƙananan jikinku, kuma taimakawa haɓaka daidaitawa da daidaitawa.
• Clamells kuma zasu iya ɗaukar nauyin kwanciya hindi yayin da suke kaiwa ga masu satar hips, suna ba da daidaitattun motsa jiki a gefe na masu siyar da mãtanku.