Band ja ta

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

Sakonni ga Band ja ta

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa ne wanda ke kaiwa ga glutes da hamstrings, yana taimakawa wajen ƙarfafa ƙarfi da iko a cikin ƙananan jiki. Yana da manufa ga daidaikun mutane a duk matakan motsa jiki, gami da ƴan wasa da ke neman haɓaka aikinsu da daidaikun mutane da ke da niyyar inganta aikinsu. Mutum zai so yin wannan motsa jiki yayin da yake inganta matsayi mai kyau, yana taimakawa wajen rigakafin rauni, kuma zai iya taimakawa wajen inganta motsi a cikin ayyukan yau da kullum da wasanni.

Yanayinta: tsammanin nuni a nuni Band ja ta

• Ɗauki band ɗin da hannaye biyu, riƙe hannunka a miƙe da baya madaidaiciya.
• Fara motsa jiki ta hanyar tura kwatangwalo a gaba, ja band din ta kafafun ku har sai kun tsaya a tsaye tare da mika wuyan ku.
• Dakata na ɗan lokaci a saman motsin, kuna matse glutes ɗin ku.
• Komawa a hankali zuwa wurin farawa ta hanyar lankwasa a hips kuma ba da damar bandeji don janye hannayenku baya tsakanin kafafunku. Maimaita aikin don adadin maimaitawar da kuke so.

Lajin Don yi Band ja ta

• **Madaidaicin Riko ***: Lanƙwasa ka kama bandeji da hannaye biyu. Tabbatar cewa hannayenku suna riƙe da bandeji kuma tafin hannunku suna fuskantar juna. Rashin ƙarfi na iya haifar da zamewar band, wanda zai iya haifar da rauni.
• **Matsayi da Siffa**: Yayin da kuke aikin motsa jiki, kiyaye bayanku a mike kuma daga kirjin ku. Ka guji zagaye bayanka saboda wannan na iya haifar da rauni. Har ila yau, tabbatar da kwatangwalo suna motsa motsi ba hannunka ko kafadu ba. Juye-ta hanyar farko shine motsi na hip-hinge, don haka ikon ya kamata ya fito daga kwatangwalo da glutes.
• **Motsi Mai Sarrafawa**: Guji yin firgita ko yin amfani da kuzari don ja bandeji. Ya kamata motsi ya kasance a hankali da sarrafawa, duka lokacin

Band ja ta Tambayoyin Masu Nuna

Shi beginners za su iya Band ja ta?

Ee, masu farawa za su iya jawo band ɗin ta motsa jiki. Yana da babban motsa jiki don ƙarfafa glutes da hamstrings. 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. Idan ba ku da tabbacin yadda ake yin wannan motsa jiki, zai zama da amfani ku tambayi mai koyarwa ko kallon bidiyon koyawa.

Me ya sa ya wuce ga Band ja ta?

• Banded Sumo Pull through: Wannan sigar tana buƙatar ka ɗauki matsayi mai faɗi, kama da sumo wrestler, wanda ke kaiwa ga glutes da hamstrings ta wata hanya daban.
• Babban Bandan Jawo Ta hanyar: A cikin wannan bambancin, band ɗin yana matsayi a matsayi mafi girma, yana tilasta ka ka ja da baya, da tsoma baki da baya na sama da kafada.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Jiki da Ƙarfin Zuciya
• Tafiya Tafiya ta Banded: Wannan bambancin ya haɗa da ɗaukar mataki gaba ko zuwa gefe bayan kowane cirewa, wanda zai iya taimakawa wajen inganta daidaituwa da haɓaka yayin da ake aiki da glutes da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Band ja ta?

• Kettlebell swings wani motsa jiki ne wanda ke cike da bandeji saboda dukansu sun haɗa da motsi na hip-hinge wanda ke taimakawa wajen ƙarfafa glutes, hamstrings, da tsokoki na tsakiya, haɓaka iko da motsi.
• Squats kuma suna ba da gudummawar bandeji yayin da su biyun ke mai da hankali kan ƙasan jiki, musamman glutes da hamstrings, suna haɓaka ingantacciyar daidaituwa, daidaitawa, da ƙarancin ƙarfin jiki gabaɗaya.