Hip turu

Kodayake mutane da yawa da ke zuwa dakin motsa jiki ba sa horar da ƙafafunsu, wannan ba shine mafi kyawun zaɓi ba. Horar da ƙafa yana da fa'idodi masu mahimmanci da yawa dangane da hauhawar jini da haɓaka homon maza. Idan kana so gina ƙwayar tsoka, Abinda yakamata shine ayi atisaye wanda zai rufe dukkan jikin dan adam. Daga cikin tsokoki waɗanda suka tsara shi, a cikin maza, ɗayan abin da aka manta shi ne gluteus. Ana tunanin na mata ne kawai. Horar da maɗaukaki yana da mahimmanci kamar horo cincin mata ko yan hudu Koyaya, wane motsa jiki ne mafi dacewa ga wannan?

Anan a cikin wannan labarin zamu tattauna kwatangwalo na hip. Anyi la'akari da cikakken motsa jiki kuma hakan yana haifar da mafi kyawun fa'ida ga gluteus ɗin ku. Muna bayanin komai game dashi kuma waɗanne fannoni ne dole ne kuyi la'akari dasu don aiwatar da fasaha mai kyau.

Mahimmancin horon motsa jiki

Mahimmancin horon motsa jiki

Keɓewa da jin daɗin gaba ɗaya yana da wahala. Babu motsa jiki na nazari don wannan tsoka. Koyaya, ɗayan mafi kyau shine ƙwanƙwasa ƙugu. Gaskiya ne cewa aiki sauran tsoka kuma yana aiki da ƙoshin lafiya. Misali, akwai abin kara kuzari a cikin wannan jijiyar lokacin da muke yin jerin tsuguno, huhu da duk danginsu. Koyaya, a cikin waɗannan atisayen, mai ba da kuzari gaba ɗaya ya kasance ga gluteus, tunda sauran ƙungiyoyin tsoka ne galibi ke aiki.

Motsa jiki da aka sani da matsawa hip Samun keɓewa don mafi kyawun sakamako. Kodayake kuna iya yin tunani ba haka ba, glute yana ɗaya daga cikin mafi girman rukunin tsoka a cikin jikin duka. Mafi girman tsoka shine, mafi yawan horo da yake buƙata.

Ta yaya kuke yin gwatso?

Matsayi a cikin tarkon kwatangwalo

Don aiwatar da wannan aikin, da wuya ana buƙatar kowane abu. Benci da mashaya tare da lodi sun fi isa. Motsa jiki ya ƙunshi daga sandar sama da kwatangwalo kamar yadda ya kamata don ƙarfafa gluteus sosai. Gidan zama shine don tallafawa baya.

Matsayi na farko da yakamata ku samo shine kwanciya a bayanku tare da bayanku yana kwance akan benci. Legsafafu da hannaye za su kasance a ƙasa. Mun sanya kayan da muke buƙata a kan sandar kuma za mu sanya shi a matakin kugu. Riƙe sandar da hannunka ya fi isa tunda, lokacin ɗaga sandar, zai zama kwatangwalo da kyalli waɗanda suke yin dukkan ƙarfin.

Irin wannan motsa jiki yana da haɗin gwiwa. Ba wai kawai farin ciki ya shiga ba, amma shine wanda, a nesa, ke ɗaukar mafi ƙarfin gwiwa. Matsayin ya zama daidai. Dole ne mu kiyaye baya ta miƙe, gani zuwa gaba da ƙafafu sun ɗan rabu. Ta hanyar raba ƙafafu da lanƙwasa gwiwoyi, za mu iya daidaita kanmu yadda ya kamata don ƙara ƙarfin gluteus. Dole ne ku fara daga mafi ƙasƙanci kuma ku ɗaga kwatangwalo. Yana da mahimmanci cewa kwatangwalo kawai ya motsa kuma kada ya motsa sauran jikin, tunda zamu rage tasirin aikin.

Ta hanyar shawo kan kayan da muka ɗora a kan sandar ta hanyar yin kwantiragin gluteus, za mu ba ta ƙarfin motsawar da take buƙata don samar da tashin hankali na inji, damuwa na rayuwa da ɓangare na lalacewar tsoka. Kamar koyaushe, ƙari ba mafi kyau ba. Don haka dole ne ku horar da daidaitawa da daidaita al'amuran yau da kullun ga burin ku don kar a wuce horo.

Kuskure don kaucewa

Hip turu

Lokacin yin irin wannan motsa jiki, abu ne gama gari ka sami wasu gazawa. Lokacin da kuka fara a cikin dakin motsa jiki (kuma daga baya) dole ne ku tuna cewa ɗayan mahimman hanyoyin yayin samun sakamako tare da shirin horo Saninwa ne da aiwatar da dabarun motsa jiki da kyau. Sabili da haka, yana da mahimmanci a san yadda ake yin dusar ƙanƙara da kyau kafin fara saka lodi fiye da kima. Akasin abin da mutane ke tunani, horarwa da nauyi bai fi kyau ba idan dabarar ba ta yi kyau ba. Akasin haka, zaku iya ƙara haɗarin rauni.

Kamar yadda ƙwanƙwasa hip motsa jiki ba sananne bane, abu ne gama gari a kasa ta fuskoki da yawa. Za mu lissafa da kuma bayyana manyan, don aiwatar da dabarun yadda ya kamata kuma ta haka za mu inganta kadan-kadan cikin lodi.

Matsayin wuyan mara daidai

Saka matsin lamba

Muna buƙatar sanya kanmu ta irin wannan hanyar kashin baya yana da cikakkun daidaito kuma yana daidaita. Lokacin da muke goyan bayan ɓangaren baya na baya akan benci, abin da aka fi sani shi ne mu juya kanmu baya ko kuma muna ƙoƙari mu kalli sandar. Idan na farko ya faru, zamu ƙirƙiri hawan jini a cikin mahaifa wanda zai iya zama mai haɗari. Idan na biyun ya faru, zamu kawo ƙugu kusa da sternum kuma ba zai bamu damar aiwatar da fasaha mai kyau ba.

Dole ne mu sanya kwakwalwan mahaifa su hada kai tare da dukkan kashin baya kuma mu kalli gaba don tashin hankali ya yi kadan. Dole ne kawai mu sami tashin hankali a cikin gluteus, wanda shine ƙwayar da muke aiki a kanta.

Ifaga nauyi da yatsun kafa

Kurakurai yayin aiwatar da dusar ƙugu

Kamar yadda yake tare da motsa jiki, tura dugaduganku zuwa ƙasa. Idan muka goyi bayan dukkan nauyin kuma muka yi ƙoƙari tare da ƙarshen ƙafa, Zamu lalata kanmu kuma mu haifar da barazanar rauni. Hakanan, idan muka tura tare da yatsun hannunmu, za mu ƙara ƙoƙari a kan quadriceps, wanda ba mu nema.

Dole ne ku dasa diddigenku sosai a ƙasa kuma ku tura tare da shi.

Rashin kammala balaguron

Hip dirka ba tare da mashaya ba

Wani ɗayan hanyoyi da yawa waɗanda mutane ke neman yaudara a cikin motsa jiki shine ta rashin tafiya duk hanya. Lokacin da muka sanya nauyi da yawa akan sandar, za mu yi cikakken rangadin kuma, sabili da haka, aikin daidai na fasaha.

Dole ne mu sanya cikakken nauyi don mu sami damar aiwatar da cikakkiyar dabara ta motsi da kyau.

Hip hyperextension

Iparfafa ƙwanƙwasa tare da maɗaurin roba

Wannan kuskuren shine akasin na baya. Lokacin da muke daɗaɗa ƙugu, zamu ci gaba da miƙa shi har zuwa cikin baka na lumbar. Ta hanyar ƙoƙarin ci gaba da faɗaɗa kwatangwalo, muna ƙarfafa ƙashin ƙugu, wanda aka sanya shi a cikin wani yanayi na juyawa, kuma ba mu sanya shi a cikin wani matsayi na tsaka tsaki ba, yadda ya kamata ta kasance ke nan. Tunanin shine sanya isasshen nauyi don aiwatar da dabarar da kyau da hanyar gaba ɗaya.

Isassun kayan awo don aiwatar da ƙugu

Ina fatan cewa tare da waɗannan nasihun zaka iya ƙarin koyo game da tunkuɗa hanji kuma zaka iya amfani dashi da kyau.


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