Band kwance kafa da hip tada

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Sakonni ga Band kwance kafa da hip tada

Bandy kwance kafa da kuma hip yana da tasiri mai tasiri wanda da farko ke niyya da core, m, da sassaucin ra'ayi, inganta ƙarfi da kwanciyar hankali a waɗannan yankuna. Yana da manufa ga daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙananan ƙarfin jikinsu da kwanciyar hankali. Mutane za su iya zaɓar wannan darasi don fa'idodinsa wajen haɓaka matsayi, haɓaka daidaito, da taimakawa cikin ayyukan da ke buƙatar ƙarancin ƙarfin jiki da kwanciyar hankali, kamar gudu da tsalle.

Yanayinta: tsammanin nuni a nuni Band kwance kafa da hip tada

• Riƙe iyakar band ɗin a kowane hannu, ajiye hannuwanku a gefenku don tallafi.
• A hankali ɗaga ƙafafunku, ku ajiye su madaidaiciya, har sai sun yi daidai da ƙasa, suna ja da juriya na bandeji.
• A lokaci guda, ɗaga kwatangwalo daga ƙasa, yin amfani da tsokoki don ɗaga ƙananan jikin ku.
• Rage kafafunku da kwatangwalo zuwa wurin farawa a cikin hanyar sarrafawa, kiyaye tashin hankali a cikin band, kuma maimaita motsa jiki sau da yawa kamar yadda aka ba da shawarar.

Lajin Don yi Band kwance kafa da hip tada

• Hanyoyin Gudanarwa: Yayin da kake ɗaga ƙafafu da kwatangwalo daga ƙasa, yi haka a hankali da sarrafawa. Ka guji firgita ko yin amfani da kuzari don ɗaga jikinka, saboda wannan na iya haifar da rauni kuma ba zai sa tsokoki na jikinka yadda ya kamata ba.
• Shiga Mahimmancin ku: A cikin aikin motsa jiki, ci gaba da yin aikin jigon ku. Wannan ba kawai zai taimaka wajen daidaita jikin ku ba amma kuma zai haɓaka tasirin aikin motsa jiki ta hanyar haɗa ƙarin ƙungiyoyin tsoka.
• Ka Guji Juya Bayan Ka: Kuskure na yau da kullun don gujewa shine tada baya yayin da kake ɗaga ƙafafu da kwatangwalo. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya. Madadin haka, yi ƙoƙarin kiyaye bayanku ya kwanta a ƙasa duk lokacin motsa jiki.
• Numfashi Daidai:

Band kwance kafa da hip tada Tambayoyin Masu Nuna

Shi beginners za su iya Band kwance kafa da hip tada?

Ee, masu farawa za su iya yin Band kwance kafa da hip tada motsa jiki. Koyaya, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan sigar da ta dace. Hakanan ana ba da shawarar a tuntuɓi mai horar da motsa jiki ko ƙwararru don tabbatar da aikin yana yin daidai kuma cikin aminci. Idan akwai rashin jin daɗi ko ciwo, dakatar da aikin nan da nan kuma nemi shawara na ƙwararru.

Me ya sa ya wuce ga Band kwance kafa da hip tada?

• Ƙafar Kwance Ƙafa ɗaya da Ƙaƙwalwar Hip: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya yayin da ɗayan ya tsaya a ƙasa, yana ƙara ƙarfin motsa jiki akan kowace ƙafar ɗaya.
• Ƙafar Kwance Ƙafa da Hip Tadawa tare da Knee Lanƙwasawa: A cikin wannan bambancin, kuna durƙusa gwiwoyinku yayin da kuke ɗaga ƙafafunku, wanda zai iya taimakawa wajen haɓaka ƙananan ƙananan ƙananan ƙananan.
• Maɗaukakin Ƙafar Kwance Ƙafa da Ƙarfafa Hip: Wannan bambancin ya ƙunshi ɗaga ƙafafunku a kan mataki ko benci kafin yin aikin motsa jiki, wanda ke ƙara yawan motsi da ƙarfin motsa jiki.
• Ƙafar Kwance Ƙafa da Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwa: Ƙara nauyin ƙafar ƙafa zuwa motsa jiki yana ƙara juriya, yana sa motsa jiki ya zama kalubale da taimakawa wajen ƙarfafa ƙarfi da juriya a cikin ƙananan jiki.

Me suna da abin da ya sanya ɗaukehawa ga Band kwance kafa da hip tada?

• Motsa jiki na Plank wani motsa jiki ne na ƙarin motsa jiki saboda yana ƙarfafa tsokoki na tsakiya da ƙananan baya, yana haɓaka kwanciyar hankali da daidaituwa waɗanda suke da mahimmanci don yin Band kwance kafa da hip tadawa yadda ya kamata.
• Deadlift babban motsa jiki ne na haɓakawa yayin da yake kai hari ga dukkan sarkar baya, gami da glutes, hamstrings, da ƙananan tsokoki na baya, waɗanda ke taimakawa wajen haɓaka ƙarfi da nau'in Band kwance kafa da ɗaga hip.