Band lankwasa-a kan hip tsawo

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

Sakonni ga Band lankwasa-a kan hip tsawo

Band Bent-Over Hip Extension wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa tsokoki na gluteal, hamstrings, da ƙananan baya. Kyakkyawan motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan dacewa da mutum ɗaya. Wannan aikin yana da amfani ga waɗanda ke neman inganta ƙananan ƙarfin jikinsu, kwanciyar hankali, da sassauci, haɓaka aikin gabaɗaya a cikin wasanni daban-daban da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Band lankwasa-a kan hip tsawo

• A hankali lanƙwasa gaba a kwatangwalo har sai jigon naku ya kusan kusan daidai da ƙasa, yana riƙe ɗan ɗan lanƙwasa a gwiwoyinku da kuma kiyaye bayanku madaidaiciya.
• Haɗa ƙwanƙwaran ku da glutes, sannan miɗa kafa ɗaya a bayan ku, kiyaye ƙafar ku.
• Ja da juriyar band ɗin yayin da kuke ɗaga ƙafar ku gwargwadon iyawa ba tare da kirƙira baya ba.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, kula da sarrafawa da tashin hankali a cikin band, sa'an nan kuma maimaita motsa jiki tare da ɗayan kafa.

Lajin Don yi Band lankwasa-a kan hip tsawo

• Matsalolin Sarrafa: Lokacin yin tsayin hips, tabbatar cewa motsin ku yana jinkiri da sarrafawa. Ka guje wa firgita ko yin motsi kwatsam saboda hakan na iya haifar da rauni. Madadin haka, mayar da hankali kan shigar da glutes da hamstrings don ɗaga ƙafarku.
• Daidaitaccen Wurin Ƙungiya: Ya kamata a sanya band ɗin a kusa da idon sawun, ba ƙafarku ba. Sanya shi a kusa da ƙafar ka na iya sa ta zamewa kuma yana iya haifar da rauni.
• Daidaitaccen motsa jiki: Tabbatar yin aikin motsa jiki a bangarorin biyu don tabbatar da daidaitaccen ci gaban tsoka. Mayar da hankali a gefe ɗaya na iya haifar da rashin daidaituwa na tsoka da raunin da ya faru.
• Dumi da sanyi: Koyaushe dumi kafin fara motsa jiki don shirya tsokoki da sanyi

Band lankwasa-a kan hip tsawo Tambayoyin Masu Nuna

Shi beginners za su iya Band lankwasa-a kan hip tsawo?

Ee, masu farawa za su iya yin aikin motsa jiki na Band-over hip tsawo, amma yana da mahimmanci a fara tare da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Wannan darasi na farko yana kaiwa ga glutes da ƙananan baya, yana taimakawa wajen ƙarfafawa da sautin waɗannan wuraren. Idan kun kasance sababbi don motsa jiki ko kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Band lankwasa-a kan hip tsawo?

• Band Bent-Over Hip Extension tare da Squat: Bayan yin tsayin hanji, kun canza zuwa squat, wanda ke ƙara ƙananan ƙarfin jiki zuwa motsa jiki.
• Band Bent-Over Hip Extension with Lateral Tadawa: A cikin wannan bambancin, yayin da kuke mika kwatangwalo, kuna kuma yin ɗagawa ta gefe da hannuwanku, ƙara ƙalubale ga jikinku na sama.
• Band Bent-Over Hip Extension tare da Pulse: Maimakon komawa zuwa wurin farawa bayan kowane tsawo na hip, kuna yin karamin motsi a saman tsawo, ƙara lokaci a ƙarƙashin tashin hankali don glutes.
• Band Bent-Over Hip Extension tare da Kickback: A cikin wannan bambance-bambancen, bayan yin tsayin hanji, kuna kora ƙafar ku baya kafin komawa wurin farawa, ƙara ƙarin ƙalubale ga gl.

Me suna da abin da ya sanya ɗaukehawa ga Band lankwasa-a kan hip tsawo?

• Hakanan squats zai iya dacewa da banded bent-kan kari na hip saboda suna kaiwa ƙungiyoyin tsoka iri iri, gami da grutes, da kuma ƙananan baya, don haka inganta daidaiton tsoka da daidaituwa.
• Glute Bridges wani motsa jiki ne mai fa'ida wanda ya haɗu da kyau tare da band ɗin da aka lanƙwasa a kan kari na hip, yayin da suke da fifiko ga tsokoki na glute, haɓaka haɓakar tsoka da ƙarfi a cikin yanki ɗaya don ƙarin daidaiton motsa jiki.