Band hip tsawo

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Erector Spinae

Sakonni ga Band hip tsawo

Bandungiyar wasan hip ta zama tsayayya da motsa jiki da farko ke nisantar da karfin gwiwa da inganta karfin jikin mutum da inganta karfin jikin mutum. Ya dace da daidaikun mutane a duk matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu da waɗanda ke farfadowa daga raunin da ya faru. Mutane za su so yin wannan motsa jiki yayin da yake inganta kyakkyawan matsayi, inganta daidaito, da kuma taimakawa a cikin motsi na yau da kullum kamar tafiya, hawan matakan, har ma da gudu.

Yanayinta: tsammanin nuni a nuni Band hip tsawo

• Ci gaba da ɗan lanƙwasa a gwiwoyinku kuma ku ci gaba da kasancewa cikin haɗin gwiwa.
• Sannu a hankali miƙe ƙafa ɗaya a bayanka, riƙe yatsun kafa suna nuni da ƙafar ƙafa.
• Yi amfani da tsokoki na glute don turawa da juriya na bandeji, ɗaga ƙafar ƙafarka gwargwadon yadda za ku iya ba tare da kirƙira baya ba.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin ku canza zuwa ɗayan ƙafar.

Lajin Don yi Band hip tsawo

• Daidaita Jiki Mai Kyau: Tsaya bayanku madaidaiciya da jigon ku yayin aikin motsa jiki. Ka guji zagaye bayanka ko runguma kafadu, saboda waɗannan na iya haifar da rauni. Maimakon haka, mayar da hankali kan kiyaye kashin baya mai tsaka tsaki da kuma kiyaye kan ku a layi tare da jikin ku.
• Motsa jiki masu sarrafawa: Guji motsi ko motsi mai sauri. Maimakon haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa don shiga tsokoki da gaske kuma ku sami mafi kyawun motsa jiki. Wannan kuma yana taimakawa wajen hana raunuka.
• Cikakkun Motsi: Kuskuren gama gari baya amfani da cikakken kewayon motsi. Tabbatar cewa kun tsawaita ƙafar ku zuwa baya gwargwadon yadda za ta iya tafiya cikin jin daɗi, sannan ku dawo da ita zuwa wurin farawa. Wannan yana tabbatar da cewa glutes sun kasance cikakke kuma suna aiki a duk lokacin motsa jiki.

Band hip tsawo Tambayoyin Masu Nuna

Shi beginners za su iya Band hip tsawo?

Ee, masu farawa tabbas za su iya yin aikin tsawaitawa na Band hip. Yana da babban motsa jiki don ƙarfafa tsokoki na gluteus. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara juriya. Koyaushe tuna don dumi kafin fara kowane motsa jiki na yau da kullun kuma shimfiɗawa bayan haka.

Me ya sa ya wuce ga Band hip tsawo?

• A labaru band band mip: maimakon fadakarwa hip dinka baya, zaku mika shi zuwa gefe, wanda aka yi niyya ga ɓangaren ɓangare na grutes da kwatangwalo.
• Band Hip Extension tare da Squat: Wannan bambancin ya haɗa da yin squat kafin kowane tsawo na hip, ƙara motsi mai motsi zuwa motsa jiki da kuma shigar da tsokoki a cikin ƙananan jikin ku.
• Ƙwararren Ƙwararren Ƙafar Ƙafa ɗaya: Wannan shi ne mafi ƙalubale bambance-bambancen inda kuka tsaya a kan ƙafa ɗaya yayin da kuke yin tsayin hanji tare da ɗayan, inganta daidaituwa da daidaitawa.
• Band Hip Extension with Pulse: Bayan tsawaita kwatangwalo, maimakon dawo da shi nan da nan, zaku yi bugun sama a saman motsin na ɗan daƙiƙa don ƙara ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Band hip tsawo?

• Deadlifts wani motsa jiki ne na haɓakawa don haɓaka haɓakar hip yayin da suke tafiyar da tsokoki iri ɗaya, musamman glutes da hamstrings, haɓaka aikin hip gaba ɗaya da motsi.
• Hakanan motsa jiki na Glute Bridge na iya haɓaka fa'idodin haɓakawa na Band hip yayin da yake mai da hankali kan gluteus maximus, wanda shine mafi girman tsoka a cikin ƙananan jiki kuma yana da mahimmanci ga ƙungiyoyin haɓakar hip.