An auna bugun hips kafa ɗaya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Quadriceps

Sakonni ga An auna bugun hips kafa ɗaya

Ƙafar Ƙafar Hip ɗin Ƙafa ɗaya mai Nauyi wani ƙaƙƙarfan motsa jiki da aka tsara don ƙarfafawa da sautin glutes, ƙwanƙwasa, da ainihin, yayin da kuma inganta daidaito da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko daidaikun mutane da ke neman haɓaka ƙananan ƙarfin jikinsu da haɗin gwiwar jiki gaba ɗaya. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen gina tsoka da ƙona kitse ba, amma kuma yana taimakawa wajen haɓaka wasan motsa jiki, inganta matsayi, da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni An auna bugun hips kafa ɗaya

• Ki jingina baya da benci domin kafadar ku su kasance kusa da samansa, sannan ku lanƙwasa gwiwa ɗaya ku sanya ƙafar a ƙasa, ƙara dayan ƙafar tsaye.
• Rike nauyin a kan kwatangwalo, danna ƙafarka a cikin ƙasa, kuma tura kwatangwalo zuwa saman rufi, kiyaye tsayin ƙafarka a layi tare da jikinka.
• Dakata a saman motsi, tabbatar da cewa jikinka ya samar da madaidaiciyar layi daga kafada zuwa gwiwa.
• Rage hips ɗin ku zuwa wurin farawa, tabbatar da motsi mai sarrafawa, sannan maimaita motsa jiki don adadin adadin da kuke so kafin ku canza zuwa ɗayan kafa.

Lajin Don yi An auna bugun hips kafa ɗaya

• Matsayin Nauyi: Idan kuna amfani da nauyi, sanya shi a kan kurjin kwatangwalo. Riƙe shi a wurin da hannuwanku don kiyaye shi daga zamewa. Kuskure na yau da kullun shine sanya nauyi da yawa akan ciki, wanda zai iya haifar da rashin jin daɗi da rage tasirin motsa jiki.
• Kula da Fom: Yayin da kuke ɗaga kwatangwalo daga ƙasa, ci gaba da ƙwanƙwasawa da idanu gaba. Wannan zai taimaka wajen kiyaye kashin baya madaidaiciya kuma ya hana wuyan wuyansa. Kuskure na yau da kullun shine kallon sama ko barin kanku ya koma baya, wanda zai iya haifar da rauni a wuyansa ko baya.
• Sarrafa

An auna bugun hips kafa ɗaya Tambayoyin Masu Nuna

Shi beginners za su iya An auna bugun hips kafa ɗaya?

Haka ne, masu farawa zasu iya yin motsa jiki mai nauyin ƙafa ɗaya mai nauyi, amma yana da mahimmanci don farawa da ma'aunin nauyi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau kuma kauce wa rauni. Hakanan ana ba da shawarar samun wani mai ilimi game da sigar motsa jiki, kamar mai horar da kai, don jagorantar tsarin. Yayin da ƙarfi da kwanciyar hankali suka inganta, sannu a hankali ƙara nauyi. Koyaushe ku tuna don dumi kafin kowane motsa jiki kuma ku saurari jikin ku don guje wa wuce gona da iri.

Me ya sa ya wuce ga An auna bugun hips kafa ɗaya?

• Ƙafar Hip ɗin Ƙafa ɗaya a kan benci: Maimakon yin motsa jiki a ƙasa, za ku iya amfani da benci ko mataki don ƙara yawan motsi, yin motsa jiki mafi kalubale.
• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya tare da Dumbbell: Kuna iya riƙe dumbbell a kan hip don ƙara ƙarin nauyi da ƙara ƙarfin motsa jiki.
• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya tare da Ƙwallon Magunguna: Maimakon dumbbell, zaka iya amfani da ƙwallon magani don ƙarin juriya.
• Ƙafa ɗaya Ƙafa ɗaya tare da Nauyin Ƙwallon ƙafa: Wannan bambancin ya ƙunshi ɗaure ma'aunin ƙafar ƙafa zuwa ƙafar aiki don ƙara juriya a lokacin hawan sama.

Me suna da abin da ya sanya ɗaukehawa ga An auna bugun hips kafa ɗaya?

• Gadar Glute wani motsa jiki ne da ke cike da Ƙafar Hip ɗin Ƙafa ɗaya mai Nauyi, kamar yadda kuma yake mai da hankali kan ƙarfafa glutes da hamstrings, amma ana yin shi da ƙafafu biyu a ƙasa, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Lunges babban motsa jiki ne na haɗin gwiwa saboda ba wai kawai suna aiki akan glutes da hamstrings ba, kama da Maɗaukakin Ƙafar Hip Hip Thrust ɗaya, amma kuma suna haɓaka ainihin da haɓaka daidaituwar jiki gabaɗaya, haɓaka yanayin aikin motsa jiki na yau da kullun.