Band mataki-up

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gastrocnemius, Quadriceps, Soleus

Sakonni ga Band mataki-up

Matakan Mataki na Band wani motsa jiki ne mai dacewa wanda ke kai hari ga quadriceps, hamstrings, da glutes, yayin da kuma inganta daidaito da kwanciyar hankali. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa manyan 'yan wasa, saboda juriya mai daidaitacce da aka bayar ta amfani da makada. Mutane da yawa za su so haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙananan ƙarfin jiki, haɓaka ingantacciyar daidaitawar jiki, da haɓaka aikin gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Band mataki-up

• Sanya ƙafar dama a hankali a kan matakin, tabbatar da cewa an dasa ƙafar ƙafa.
• Matsa ta kafar dama, shigar da glutes da hamstrings, don ɗaga jikinka sama har sai kafar dama ta mike.
• Sannu a hankali rage ƙafar hagunku zuwa ƙasa, kiyaye tashin hankali a cikin ƙungiyar juriya.
• Maimaita motsa jiki tare da jagorancin ƙafar hagu, kuma ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Band mataki-up

• Motsi Mai Sarrafa: Taka kan benci ko mataki da ƙafa ɗaya, matsawa ta diddige don ɗaga jikinka zuwa sama. Da zarar kafarka ta cika kan matakin, bi da sauran ƙafarka. Kada ku gaggauta wannan tsari. Kuskure na yau da kullun shine yin amfani da kuzari maimakon ƙarfin tsoka don aiwatar da mataki na sama. Wannan ba kawai yana rage tasirin motsa jiki ba, amma yana ƙara haɗarin rauni.
• Kiyaye Ma'auni: Tsaya zuciyar ku da kuma bayanku madaidaiciya a duk lokacin motsa jiki. Wannan zai taimake ka ka kula da daidaito da kuma tabbatar da cewa kana aiki daidai tsokoki. Ka guji jingina da nisa gaba ko baya, saboda wannan na iya sanya damuwa mara amfani a bayanka.

Band mataki-up Tambayoyin Masu Nuna

Shi beginners za su iya Band mataki-up?

Ee, masu farawa zasu iya yin aikin motsa jiki na rukuni. Yana da babbar hanya don gina ƙarfi a cikin ƙafafu da ainihin. Koyaya, yana da mahimmanci a fara da makaɗaɗɗen juriya na haske ko ma ba tare da makada ba, kuma a hankali ƙara juriya yayin da kuke samun ƙarfi. Har ila yau, yana da mahimmanci don kiyaye tsari mai kyau don kauce wa rauni. Idan ba ku da tabbacin yadda za ku yi motsa jiki, yana iya zama taimako don yin aiki tare da mai horarwa ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Band mataki-up?

• Matakan Banded tare da Knee Lift ya haɗa da ɗaga gwiwa a saman matakin sama, wanda ke ƙara ƙarfi kuma yana ɗaukar ainihin.
• Mataki na gefe-sama tare da matsewar matsakaitan tare da saman latsa, aiki duka ƙananan jiki da jiki na sama lokaci guda.
• Matsakaicin matakan-up tare da Biicep Curl ya ƙara da biicep curl a saman matakin-sama, kalubale babba na sama da ƙananan jiki.
• Reverse Band Step-Up ya ƙunshi komawa baya zuwa kan dandamali, wanda ke kai hari ga glutes da hamstrings sosai.

Me suna da abin da ya sanya ɗaukehawa ga Band mataki-up?

• Lunges: Lunges, kamar matakan rukuni, suna buƙatar daidaitawa da daidaitawa, kuma suna aiki da glutes, quads, da hamstrings. Irin wannan haɗin gwiwar tsoka na iya haɓaka tasirin matakan bandeji da haɓaka mafi kyawun tsari.
• Maraƙi ya ɗagawa: Wannan motsa jiki yana haɓaka matakan haɓaka bandeji ta hanyar ƙarfafa tsokoki na maraƙi, waɗanda tsokoki ne na biyu da ake amfani da su a cikin motsi na sama. Ƙarfin maruƙa masu ƙarfi na iya taimakawa wajen kiyaye daidaito da kwanciyar hankali yayin haɓakawa, haɓaka aiki da rage haɗarin rauni.