Band matattu

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

Sakonni ga Band matattu

Band Deadlift wani motsa jiki ne na horarwa mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jiki, ciki har da hamstrings, glutes, da ƙananan baya, yayin da yake shiga jiki da babba. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda juriya mai daidaitacce dangane da tashin hankali na band. Mutane za su so yin wannan motsa jiki yayin da yake inganta ƙarfin gaba ɗaya, yana inganta matsayi mafi kyau, kuma zai iya taimakawa wajen rigakafin rauni ta hanyar ƙarfafa tsokoki masu goyon baya a kusa da kashin baya.

Yanayinta: tsammanin nuni a nuni Band matattu

• Rike ɗayan ƙarshen band ɗin da hannaye biyu, tafin hannunku yakamata su kasance suna fuskantar jikin ku kuma ya kamata a mika hannayenku gaba ɗaya.
• Lanƙwasa a kwatangwalo da gwiwoyi, riƙe baya madaidaiciya, kuma runtse jikin ku har sai kun ji shimfiɗa a cikin hamstrings.
• Tura hips ɗin ku gaba kuma ku daidaita gwiwoyinku don ɗaga band ɗin, kiyaye tashin hankali a cikin glutes da hamstrings.
• Sannu a hankali ƙasa zuwa wurin farawa, kiyaye ikon bandeji a kowane lokaci. Wannan yana kammala maimaitawa ɗaya.

Lajin Don yi Band matattu

• **Ka guji Zagayawa bayanka**: Kuskure na yau da kullun don gujewa shine zagaye bayanka yayin ɗagawa. Wannan na iya haifar da munanan raunuka. Koyaushe tabbatar da bayanku madaidaiciya kuma ainihin ku yana aiki cikin ɗagawa.
• **Yi amfani da Ƙungiya mai juriya da ta dace**: Yin amfani da band ɗin da ya yi nauyi don ƙarfin ƙarfin ku na yanzu zai iya haifar da mummunan tsari da yuwuwar rauni. Fara da ƙugiya mai sauƙi kuma a hankali ƙara juriya yayin da ƙarfin ku ya inganta.
• **Motsi Mai Sarrafawa**: Kar a yi gaggawar motsi. Tabbatar da kowane lokaci na dagawa - ja na sama

Band matattu Tambayoyin Masu Nuna

Shi beginners za su iya Band matattu?

Ee, masu farawa zasu iya yin motsa jiki na Band Deadlift. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa ƙarfi da tsoka a cikin ƙananan jiki, musamman glutes, hamstrings, da ƙananan baya. Ƙungiyar tana ba da juriya, yana sa motsa jiki ya fi ƙalubalanci, amma kuma yana ba da izinin motsi na motsi wanda ya fi sauƙi ga masu farawa don sarrafawa. Duk da haka, yana da mahimmanci a koyi tsari daidai don hana rauni. Yana iya zama taimako ga masu farawa su fara wannan darasi ƙarƙashin kulawar mai horo ko gogaggen mai zuwa motsa jiki.

Me ya sa ya wuce ga Band matattu?

• Deadlift mai kafa guda ɗaya: Wannan bambancin ya haɗa da yin matattu akan ƙafa ɗaya a lokaci ɗaya, tare da ƙungiyar juriya tana ƙara tashin hankali, don mai da hankali kan daidaito da ƙarfin waje.
• Deadlift na Romanian Banded: Wannan bambancin yana mai da hankali sosai kan hamstrings da glutes, ta yin amfani da ƙungiyar juriya don ƙara wahalar motsin hinge na hip.
• Banded Stiff-Leg Deadlift: Wannan bambancin yana jaddada hamstrings da ƙananan baya, tare da ƙungiyar juriya yana ƙara ƙarin juriya a cikin motsi.
• Banded Rack Pull Deadlift: Wannan bambance-bambancen ya ƙunshi ja daga mafi girma wurin farawa, kamar daga racks, tare da juriya band don ƙara tashin hankali a saman dagawa.

Me suna da abin da ya sanya ɗaukehawa ga Band matattu?

• Safiya mai kyau: Wannan motsa jiki yana hari akan sarkar baya - rukuni guda na tsokoki da aka yi aiki yayin Band Deadlifts. Ta hanyar ƙarfafa waɗannan tsokoki, za ku iya inganta sigar ku ta mutuwa kuma kuna iya ɗaukar nauyi masu nauyi.
• Kettlebell Swings: Kettlebell swings yana aiki akan ƙarfin fashewar kwatangwalo, wanda shine maɓalli mai mahimmanci wajen yin Band Deadlifts. Ta hanyar inganta motsin hip ɗin ku, zaku iya haɓaka aikin ku na mutuwa kuma ku rage haɗarin rauni.