Hip bands, wanda kuma aka sani da maƙallan juriya ko ƙananan madaukai, kayan aiki ne masu amfani don haɓaka ayyukan motsa jiki da niyya takamaiman ƙungiyoyin tsoka. Ana iya amfani da waɗannan ƙanana da maɓalli masu yawa a cikin motsa jiki iri-iri don ƙara juriya akan tsokoki da ƙirƙirar motsa jiki mafi ƙalubale.
Ƙungiyoyin hips suna yin hari musamman ga tsokoki a yankin ku, kamar su glutes, flexors, da cinyoyin waje. Yin amfani da bandeji na hip yana taimakawa wajen kunna waɗannan tsokoki yayin aikin motsa jiki, yana haifar da karfi da ma'ana a cikin waɗannan wurare. Hakanan suna da kyau don haɓaka kewayon motsinku, haɓaka sassaucinku, da hana rauni.
Ɗaya daga cikin mafi kyawun abubuwa game da makaɗaɗɗen hip shine cewa suna da sauƙin amfani kuma ana iya haɗa su cikin kowane motsa jiki na yau da kullun. Anan akwai motsa jiki guda biyar da zaku iya gwadawa ta amfani da band ɗin hip:
1. Ƙafar Ƙafar Ƙafar Ƙarya: Kwanta a gefenka tare da bandejin hip da aka madauki a kusa da idon sawu. Ɗaga saman ƙafar ku zuwa rufi, ajiye shi a tsaye, yayin da yake kula da sarrafawa da daidaituwa. Rage ƙafar baya baya kuma maimaita don maimaitawa da yawa, kafin canzawa zuwa wancan gefe.
2. Squats: Sanya band din hip a sama da gwiwoyi kuma ku tsaya tare da ƙafar ƙafar ƙafa. Rage cikin matsayi na squat, kiyaye ainihin ku da nauyin ku a cikin diddige ku. Rike a ƙasa na ɗan lokaci kafin komawa zuwa wurin farawa. Maimaita don maimaitawa da yawa.
3. Clamshells: Ka kwanta a gefenka tare da bandejin hip da aka madauki kusa da cinyoyinka, kusa da gwiwoyi. Tsaya ƙafafunku tare kuma ku ɗaga gwiwa na sama zuwa rufi, buɗe ƙafafunku kamar kullun. Rage guiwar ku baya kuma maimaita sau da yawa, kafin ku canza zuwa wancan gefe.
4. Gadar Glute: Ka kwanta a bayanka tare da durƙusa gwiwoyi kuma bandejin hip ɗin ya zagaye cinyoyinka, sama da gwiwoyi. Shiga zuciyar ku kuma ku matse glutes ɗinku yayin da kuke ɗaga kwatangwalo zuwa saman rufin, ku ajiye ƙafafu a ƙasa. Rike a saman na ɗan lokaci kafin ku koma baya. Maimaita don maimaitawa da yawa.
5. Tafiya na gefe: Sanya bandejin hips sama da gwiwoyinku kuma ku tsaya tare da faɗin ƙafafu daban-daban. Ɗauki ƴan matakai zuwa gefe, kiyaye gwiwoyinku kaɗan sun ɗan lanƙwasa kuma ainihin ku. Ɗauki ƴan matakai a wata hanya kuma a maimaita sau da yawa.
Ƙungiyoyin hips suna zuwa cikin matakan juriya daban-daban, don haka za ku iya daidaita ƙarfin motsa jiki zuwa matakin dacewarku. Hakanan suna da šaukuwa kuma masu sauƙin shiryawa idan kuna son ɗaukar su yayin tafiya ko zuwa wurin motsa jiki kawai.
Haɗa makaɗaɗɗen hip a cikin aikin motsa jiki na yau da kullun na iya taimaka muku samun sakamako mafi kyau ta hanyar ƙaddamar da takamaiman ƙungiyoyin tsoka, haɓaka juriya, da haɓaka mafi kyawun motsi da sassauci. Ko kun kasance mafari ko ƙwararren ɗan wasa, makada na hip suna daɗaɗawa ga kowane tsarin motsa jiki!
Lokacin aikawa: Afrilu-30-2024