Side Hip
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Side Hip
Motsa jiki na gefen hip ɗin motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafa masu satar hip ɗin ku, glutes, da ainihin ku, yana haɓaka kwanciyar hankali da daidaituwa gaba ɗaya. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da kuma daidaikun mutanen da ke jurewa jiyya na jiki ko gyarawa daga raunin raunin jiki. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta motsin ku na gefe, taimakawa wajen rigakafin rauni, da ba da gudummawa ga ingantaccen aiki a cikin ayyukan jiki daban-daban.
Yanayinta: tsammanin nuni a nuni Side Hip
- Matsar da nauyin ku zuwa ƙafar hagu, sannan ku ɗaga ƙafar damanku daga ƙasa yayin da kuke riƙe ƙafar dama.
- A hankali ɗaga ƙafar damanku zuwa gefe gwargwadon yadda za ku iya, kiyaye ainihin ku da baya madaidaiciya.
- Riƙe wannan matsayi na ƴan daƙiƙa kaɗan, sannan sannu a hankali runtse ƙafar dama ta baya zuwa wurin farawa.
- Maimaita tsari iri ɗaya tare da ƙafar hagunku, kuma ku ci gaba da canza bangarorin don adadin da ake so na maimaitawa.
Lajin Don yi Side Hip
- Shiga Core: Shiga zuciyar ku yana da mahimmanci ga wannan darasi. Ba wai kawai yana taimakawa wajen daidaita ma'auni ba, har ma yana tabbatar da cewa an yi niyya ga tsokoki masu dacewa. Kuskure na yau da kullun shine manta da shiga cikin ainihin, wanda zai haifar da ciwon baya ko rauni.
- Motsi Mai Sarrafa: Kuskure na gama gari shine a gaggauce cikin motsa jiki. Ya kamata a yi Hip Side tare da jinkirin, motsi masu sarrafawa. Wannan yana ba da damar iyakar haɗin gwiwa na tsoka kuma yana hana raunin da ya faru.
- Numfashi akai-akai: Kada ku riƙe numfashi yayin motsa jiki. Numfashi na yau da kullun yana taimakawa kula da yanayin ku kuma yana ba tsokoki tare da iskar oxygen da suke buƙata.
- Ka guji wuce gona da iri: Lokacin ɗaga kwatangwalo, kauce wa wuce gona da iri fiye da layin kafada. Wannan zai iya
Side Hip Tambayoyin Masu Nuna
Shi beginners za su iya Side Hip?
Ee, tabbas masu farawa za su iya yin motsa jiki na Side Hip. Yana da babban motsa jiki don kai hari ga hips, glutes, da cinya. Koyaya, yana da mahimmanci ga masu farawa su fara sannu a hankali kuma su mai da hankali kan kiyaye tsari daidai don hana kowane rauni. Har ila yau, kada su matsawa kansu da ƙarfi a farkon. Yana da kyau koyaushe a hankali ƙara ƙarfin motsa jiki yayin da suke samun ƙarfi.
Me ya sa ya wuce ga Side Hip?
- Tsarin kafa na gefe-kwance shine bambancin da ya shafi kwance a gefenku kuma yana ɗaga saman ƙafafunku sama da ƙasa, kunna tsokoki na hip.
- Motsa jiki na Clamshell wani bambanci ne inda kake kwance a gefenka tare da dunƙule kafafunka kuma ka lanƙwasa, sannan ka ɗaga gwiwa ta sama yayin da kake kiyaye ƙafafunka tare.
- The Fire Hydrant Exercise wani bambanci ne wanda ya ƙunshi kasancewa a kan duka huɗu da ɗaga ƙafa ɗaya zuwa gefe, kama da kare a mashin wuta.
- Kick na Donkey, wanda kuma aka sani da Gluteus Kickback, wani bambanci ne wanda ya ƙunshi kasancewa a kan dukkan ƙafafu huɗu da harbin kafa ɗaya baya da sama, yana niyya ga hips da glutes.
Me suna da abin da ya sanya ɗaukehawa ga Side Hip?
- Wuta Hydrants: Wuta hydrants kuma suna hari yankin hip ɗin ku, musamman gluteus maximus da medius, haɓaka hips na gefe ta hanyar aiki da tsokoki daga wani kusurwa daban da haɓaka motsin hip ɗin ku.
- Squats: Squats wani aikin motsa jiki ne wanda ke shiga ƙungiyoyin tsoka da yawa ciki har da kwatangwalo, yana taimakawa wajen gina ƙarfin jiki gaba ɗaya da kwanciyar hankali wanda ya dace da keɓaɓɓen aikin tsoka na gefen hip yana ɗagawa.
Karin kalmar raɓuwa ga Side Hip
- Motsa jiki na gefen hip
- Ayyukan motsa jiki masu niyya
- Side hip yana dagawa
- Motsa jiki don kugu
- Ayyukan ɗaga hip ɗin gefe
- Ayyukan motsa jiki na gida don kugu
- Babu motsa jiki kugu na kayan aiki
- Side hipweight motsa jiki
- Ayyukan toning kugu
- Side hip yana haɓaka horon jiki