Band Tsaye Hip Extension

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

Sakonni ga Band Tsaye Hip Extension

Ƙwaƙwalwar Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) wanda ke ƙarfafa glutes, ƙwanƙwasa, da ƙananan baya, inganta ƙarfin ƙananan jiki da kwanciyar hankali. Yana da babban motsa jiki ga 'yan wasa, masu zuwa motsa jiki, ko duk wanda ke neman haɓaka ƙarfin jikinsu da juriya. Ta hanyar haɗa wannan motsa jiki a cikin aikin ku na yau da kullun, zaku iya inganta aikin ku a cikin ayyukan jiki daban-daban, haɓaka yanayin ku, da rage haɗarin ƙananan raunin jiki.

Yanayinta: tsammanin nuni a nuni Band Tsaye Hip Extension

• Tabbatar cewa ƙafafunku suna da nisa da nisa, bayanku madaidaiciya, kuma hannayenku suna kan kwatangwalo ko kuma riƙe wani abu mai ƙarfi don daidaitawa.
• Sannu a hankali miƙe kafa ɗaya madaidaiciya a bayanka, kiyaye gwiwa madaidaiciya amma ba kulle ba.
• Sanya glutes da hamstrings yayin da kuke ɗaga ƙafar ku, tsayayya da jan band ɗin har sai kafarku ta yi daidai da ƙasa.
• Sannu a hankali rage ƙafarka baya zuwa wurin farawa, kiyaye iko da tsayayya da jawar bandeji. Maimaita motsa jiki tare da ɗayan kafa.

Lajin Don yi Band Tsaye Hip Extension

• Daidaitaccen Fom: Riƙe zuciyar ku da baya madaidaiciya a duk lokacin motsa jiki. Ka guje wa lankwasawa ko zagaye bayanka saboda yana iya haifar da rauni kuma ba zai kai hari ga tsokar da aka yi niyya yadda ya kamata ba.
• Motsi mai sarrafawa: Sannun motsi da sarrafawa shine maɓalli. Ka guji yin amfani da kuzari don karkatar da ƙafar ka baya, saboda wannan na iya dagula kasan baya kuma ba zai yi tasiri sosai ba. Maimakon haka, mayar da hankali kan matsi da glutes yayin da kuke mika kwatangwalo.
• Daidaitaccen Motsa Jiki: Tabbatar yin aiki tare da ɓangarorin biyu daidai don guje wa rashin daidaituwar tsoka. Idan kana yin maimaitawa 10 a gefe ɗaya, yi haka a wancan gefe.
• Ci gaba a hankali: Fara da ƙungiyar juriya mai sauƙi kuma sannu a hankali matsa zuwa mafi nauyi yayin da kuke samun ƙarfi. Ka guji amfani da bandeji wato

Band Tsaye Hip Extension Tambayoyin Masu Nuna

Shi beginners za su iya Band Tsaye Hip Extension?

Ee, masu farawa zasu iya yin motsa jiki Tsaye Hip Extension. Koyaya, yana da mahimmanci a fara da ƙaramin juriya kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da dabarar da ta dace. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.

Me ya sa ya wuce ga Band Tsaye Hip Extension?

• Tsawon Hip Band-Leg Band Standing Hip Extension: Ana yin wannan sigar akan ƙafa ɗaya a lokaci ɗaya, wanda ke ƙara ƙalubale ga ma'aunin ku da kwanciyar hankali.
• Band Stiting tsawo na hip tare da a kusa da underal ta dage: a cikin wannan bambance-bambancen, kuna aiwatar da ɗaga tare da hannunku na kyauta kamar yadda kuke mika ɗakunku na sama.
• Band Tsaye Hip Extension tare da Nauyin idon ƙafa: Ƙara ma'aunin ƙafar ƙafa yana ƙara juriya kuma yana sa haɓakar hip ɗin ya zama ƙalubale.
• Band Stiting Night Night tare da squat: Wannan bambance-bambancen ya haɗa da squat tsakanin kowane fadada hip, ƙara cikakken motsa jiki motsa jiki ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Band Tsaye Hip Extension?

• Squats kuma suna haɓaka Ƙwararrun Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwar Ƙwaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwa ) yayin da suke shiga ƙungiyoyin tsoka iri ɗaya, musamman masu cin abinci, kuma suna iya ƙara ƙarfin jiki da juriya.
• Glute Bridges wani motsa jiki ne wanda ke cike da Ƙwararren Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa , yayin da suke kaiwa ga glutes da hamstrings, suna taimakawa wajen inganta motsi na hip da kwanciyar hankali, waɗanda ke da mahimmanci ga ayyukan yau da kullum da wasan motsa jiki.