Band ja ta

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye

Sakonni ga Band ja ta

Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ) Na Ƙarfafawa da Ƙaƙƙarfan Ƙarfafawa da Ƙaƙwalwar hamstrings, yana inganta ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka ƙarfin sarkar su na baya, haɓaka wasan motsa jiki, ko kawai sautin ƙananan jikinsu.

Yanayinta: tsammanin nuni a nuni Band ja ta

• Tsaya ƴan ƙafafu daga wurin post ɗin tare da bayanka zuwa gareshi, lanƙwasa kaɗan a kugu, kuma ka ɗauki bandeji tsakanin kafafun ka da hannaye biyu.
• Tsaya baya madaidaiciya, gwiwoyinku sun ɗan lanƙwasa, da ƙafafu da faɗin kafada.
• Yin amfani da kwatangwalo da glutes, ja band din gaba kuma ku tsaya tsaye, tabbatar da kiyaye band din kuma hannayenku madaidaiciya a cikin motsi.
• Komawa a hankali zuwa wurin farawa ta hanyar lanƙwasa a kugu kuma barin band ɗin ya ja ku baya, kammala maimaitawa ɗaya.

Lajin Don yi Band ja ta

• **Madaidaicin Matsayi**: Tsaya tare da ƙafafu da faɗin kafaɗa da ƙafafu suna nuni kaɗan waje. Matsayinku yana da mahimmanci wajen kiyaye daidaito da kwanciyar hankali a duk lokacin motsa jiki, kuma kuskure ne na kowa don tsayawa tare da ƙafafunku kusa da juna ko kuma nesa.
• **Kiyaye kashin baya na tsaka-tsaki**: Kuskure ɗaya na gama gari shine zagaye ko ɗaga baya yayin motsa jiki, wanda zai iya haifar da ƙananan ciwon baya ko rauni. Yana da mahimmanci don kiyaye bayanku madaidaiciya kuma jigon ku yana tsunduma cikin motsi don kare kashin baya.
• **Motsin Sarrafa**: Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ka guje wa jaraba don amfani da kuzari don ja da bandeji. Maimakon haka, mayar da hankali kan amfani da naku

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 ga masu farawa yayin da yake taimakawa wajen ginawa da ƙarfafa sarkar baya, wanda ya haɗa da ƙananan baya, glutes, da hamstrings. Hakanan yana da kyau motsa jiki don koyan ingantacciyar dabarar hinge na hip, wanda ke da mahimmanci ga sauran motsa jiki da yawa. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan tsari mai kyau don guje wa duk wani rauni mai yuwuwa. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki.

Me ya sa ya wuce ga Band ja ta?

• Kettlebell Pull Ta hanyar: Maimakon bandeji, wannan bambancin yana amfani da kettlebell, wanda zai iya zama kyakkyawan zaɓi ga waɗanda suka fi son yin aiki tare da ma'auni.
• Ƙafar Ƙafa ɗaya ta hanyar: Wannan sigar tana ƙara ƙarin ƙalubale ta hanyar buƙatar ku daidaita ƙafa ɗaya yayin aiwatar da ja.
• Squat Band cire ta: A cikin wannan bambance-bambancen, ka ƙara squat a ƙarshen jingina ta hanyar motsi, wanda ke ƙaruwa da aikin a jikin ƙananan jikin ku.
• 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 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa zai iya taimakawa wajen ƙarfafa ƙarfi da juriyar tsoka.

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

• Kettlebell Swings: Kamar band janye ta hanyar, kettlebell swings mayar da hankali ga tsokoki na baya (glutes, hamstrings, ƙananan baya) kuma ya haɗa da motsi na hip, wanda zai iya taimakawa wajen inganta tsarin ku da aikin ku a cikin bandeji.
• Glute Bridges: Glute Bridges kuma suna kaiwa ga glutes da hamstrings, kama da band janye ta hanyar, kuma zai iya taimakawa wajen inganta haɓakar hip, wanda shine mahimmin motsi a cikin bandeji.