Yin amfani da bandeji na roba don horar da jiki duka da ƙarfafa tsokoki, an tsara cikakkun bayanai da saiti, don haka za ku iya yin shi a cikin matsakaici.
Ƙungiyar juriyahorar da kwanciyar hankali na ƙananan ƙafa
Ƙara ikon sarrafa ƙananan gaɓoɓin hannu ɗaya yayin da yake motsa tsaka-tsakin shugaban quadriceps.
Gyara bandejin tashin hankali a gefen damanku, sanya matashin ma'auni a gabanku, ɗauki matsayi mai laushi tare da ƙafar hagu a gaba, kiyaye gangar jikin a tsaye da nauyin jiki a tsakiyar layin tsaye na cinya ta gaba. Matsakaicin tsakiyar jijiya don jirgin sama na gaba ko motsi zuwa sama, tabbatar da cewa idon kafa, gwiwa da hip sun kasance a cikin tsaka tsaki a cikin tsari. Ana iya maimaita wannan sau shida don saiti uku.
Resistance band hipyana dagawa
Sanya ƙungiyar juriya a kusa da idon sawu biyu, lanƙwasa gwiwoyi da kwatangwalo a cikin wurin kwance, ja band ɗin zuwa yankin hip na gaba, kuma kuyi motsa jiki mai sauƙi. Lokacin da kuka tashi, cinyoyinku da maruƙanku za su kusa da digiri casa'in, kuma kuna iya maimaita sau goma don saiti uku.
Ƙungiyar juriyabaya tsokana
Ƙara sarrafa gluteus maximus. Ƙungiyar juriya za a gyarawa zuwa tsayin ƙananan ƙananan ciki, ƙafar gaba a kan band din juriya don yin aikin hip karfi na baya, don jin sa hannu na hip, dukan tsari don tabbatar da cewa hip, gwiwa, idon kafa a cikin jirgin sama, yi a lokacin da core tightened don kauce wa ƙashin ƙugu gaba lumbar diyya. Ana iya maimaita sau goma ƙungiyoyi uku.
Ƙungiyar juriyakaguwa tafiya
Haɓaka sarrafa ƙungiyar tsoka mai satar hip da rage kumburin gwiwa na ciki.
Wuri abandejin juriyaa kusa da kwatangwalo, kunsa wani adadi takwas a gaba a idon sawun, kuma ku motsa a gefe, tabbatar da daidaita kusurwar ƙwanƙwasa hips da layin nauyin jiki tsakanin idon sawu biyu. Lokacin motsi a gefe, haɗin gwiwa na hip yana motsa gwiwa da idon kafa da waje na hip don shiga cikin karfi. Kuna iya gwada matakai 20 da tafiye-tafiye guda biyu.
Ƙungiyar juriyamedial quadriceps kai
Ƙarshen motsa jiki sarrafa gwiwa don kunna tsaka-tsakin shugaban quadriceps. Ƙungiyar juriya ana gudanar da ita a tsayin popliteal don kula da tsawo na gwiwa na ƙarshen kusurwa da ƙaddamar da kai na tsakiya quadriceps. Ana iya maimaita wannan sau goma don saiti uku.
Lokacin aikawa: Afrilu-14-2023