Band durƙusa ta baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Band durƙusa ta baya

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke da mahimmanci ga glutes, hamstrings, da ƙananan baya, yana inganta karfi, karin tsokoki. Yana da kyakkyawan zaɓi ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda zai iya inganta matsayi, haɓaka wasan motsa jiki, da kuma taimakawa a motsi na yau da kullum kamar dagawa da tafiya.

Yanayinta: tsammanin nuni a nuni Band durƙusa ta baya

• Tsayawa gwiwar gwiwa, ɗaga ƙafa ɗaya a bayanka har sai ya dace da jikinka kuma ƙafarka tana fuskantar rufi.
• Shigar da glutes ɗin ku kuma ku matsa kan band ɗin juriya, shimfiɗa ƙafarku kai tsaye a bayan ku.
• A hankali mayar da gwiwa zuwa wurin farawa, kiyaye tashin hankali a cikin band.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan canza kafafu.

Lajin Don yi Band durƙusa ta baya

• Motsi Mai Sarrafa: Miƙa ƙafa ɗaya kai tsaye da baya da sama, kiyaye gwiwa a madaidaiciya. Tabbatar da matse glutes ɗinku a saman motsi. Ka guji kuskuren da aka saba yi na ɗaga baya don ɗaga ƙafarka sama; wannan na iya cutar da bayan ka. Ya kamata a sarrafa motsi kuma ya samo asali daga hips da glutes, ba ƙananan baya ba.
• Babban Haɗin kai: Rike jigon ku a duk lokacin aikin. Wannan zai taimaka wajen daidaita jikin ku kuma ya hana ku daga girgiza ko girgiza, wanda zai iya haifar da siffar da ba ta dace ba da kuma yiwuwar rauni.
• Sannu a hankali da kwanciyar hankali: Yi aikin a hankali da gangan. Kuskure na yau da kullun shine yin gaggawa ta hanyar motsi, amma wannan na iya haifar da sigar mara kyau da ƙarancin tasiri na tsoka

Band durƙusa ta baya Tambayoyin Masu Nuna

Shi beginners za su iya Band durƙusa ta baya?

Haka ne, sabon shiga na iya yin bandeji da durƙusa na baya motsa jiki. Yana da ingantacciyar motsa jiki mai sauƙi kuma mai tasiri don ƙarfafa glutes da ƙananan tsokoki na baya. Duk da haka, yana da mahimmanci a fara da ƙungiyar juriya mai haske don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin su da matakan dacewa suka inganta. Hakanan yana iya zama mai fa'ida a sami mai horarwa ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Band durƙusa ta baya?

• Ƙafar Ƙafar Ƙafar Ƙafa ɗaya: Wannan bambancin ya haɗa da yin motsa jiki a kan ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen inganta daidaito da kuma ware kowane glute.
• Badan ya durƙusa Kashewa Fute tare da bugun jini: Bayan aiwatar da baya, riƙe ƙafarka a mafi girman m da bugun seconds don ƙara yawan motsa jiki.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙafa: A cikin wannan bambancin, bayan yin bugun baya, ɗaga ƙafar ku zuwa gefe don kaiwa ƙungiyoyi daban-daban na tsoka.
• Kneeling Rear Kick tare da Squat: Wannan bambancin ya haɗa da squat bayan kowane bugun baya, wanda ke aiki da glutes, hamstrings, da quadriceps.

Me suna da abin da ya sanya ɗaukehawa ga Band durƙusa ta baya?

• Satar Hip Band: Wannan motsa jiki yana cike da bugun baya na durƙusa ta hanyar niyya ga cinyoyin waje da glutes, yana taimakawa haɓaka kwanciyar hankali da daidaituwar hip, wanda ke da mahimmanci don yin bugun baya yadda ya kamata.
• Band Glute Bridge: Wannan motsa jiki yana hari ga glutes da hamstrings, kama da Band during rear kick, don haka yana taimakawa wajen inganta ƙarfi da sautin waɗannan tsokoki, inganta ingantaccen aiki a cikin bugun baya da gabaɗayan lafiyar jiki.