Barbell Hip Tuba

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

Sakonni ga Barbell Hip Tuba

Barbell Hip Thrust shine motsa jiki mai ƙarfi da farko wanda ke niyya ga glutes, hamstrings, da core, haɓaka mafi kyawun matsayi, ingantaccen wasan motsa jiki, da ƙarancin ƙarfin jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum ba kawai don amfanin sa na ado ba, irin su toning da kuma tsara kullun, amma har ma don amfanin aikinsa, kamar haɓaka kwanciyar hankali da rage haɗarin rauni a cikin ayyukan yau da kullum da wasanni.

Yanayinta: tsammanin nuni a nuni Barbell Hip Tuba

• Tare da dasa ƙafafu da ƙarfi a ƙasa da faɗin kafada, riƙe barbell da hannaye biyu kusa da kwatangwalo don kwanciyar hankali.
• Matsa ta cikin diddige ku kuma ɗaga kwatangwalo daga ƙasa har sai sun kasance cikin layi tare da jikin ku, kuna matse glutes a saman motsi.
• Riƙe wannan matsayi na ɗan lokaci, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, kiyaye ikon motsi, kuma maimaita don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Hip Tuba

• Motsi Mai Sarrafa: Guji saurin motsi. Madadin haka, kula da iko a duk lokacin motsa jiki, mai da hankali kan ƙarancin tsoka da shakatawa. Wannan ba kawai yana ƙara tasiri na motsa jiki ba amma kuma yana rage haɗarin rauni.
• Wurin Wuri Mai Kyau: Ya kamata a sanya sandar a kan kwatangwalo. Yin amfani da kushin mashaya ko tabarmar da aka naɗe ta na iya taimakawa wajen hana rashin jin daɗi. Sanya sandar ya yi tsayi da yawa a cikin ciki ko ƙasa da ƙasa akan cinyoyinku na iya haifar da ciwo kuma ba zai kai hari ga glutes yadda ya kamata ba.
• Guji hyperexexinsa: kuskure gama gari shine tura kwatangwalo da yawa, wanda zai haifar da hyperrexine sama na kashin baya da kuma yiwuwar rauni. Maimakon haka, tura kwatangwalo har zuwa cinyoyin ku da sama

Barbell Hip Tuba Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Hip Tuba?

Ee, tabbas masu farawa za su iya yin motsa jiki na Barbell Hip Thrust. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai koyarwa na sirri ko gogaggen ɗan wasan motsa jiki ya kula da ƴan yunƙurin farko don tabbatar da ana yin aikin daidai. Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwa na Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa ) babban motsa jiki ne don ƙaddamar da glutes da hamstrings.

Me ya sa ya wuce ga Barbell Hip Tuba?

• Gadar Glute: Wannan sigar asali ce ta bugun hip da aka yi ba tare da barbell ba, yana mai da hankali kan matse glutes a saman motsi.
• Ƙunƙarar Ƙwallon Ƙwaƙwalwa: A cikin wannan bambancin, ana sanya bandeji mai juriya a kusa da cinyoyinsa don ƙara ƙarin tashin hankali da kuma aiki da glutes da karfi.
• Ƙwaƙwalwar Hita: Ana yin wannan bambancin tare da ɗaga ƙafafu a kan dandamali ko benci, yana ƙara yawan motsi da ƙarfin motsa jiki.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss: Maimakon yin amfani da barbell, wannan bambancin yana amfani da ƙwallon Swiss don ƙara wani abu na rashin kwanciyar hankali, wanda ke shiga ainihin kuma yana inganta daidaituwa.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Hip Tuba?

• Squats: Squats wani motsa jiki ne wanda ke aiki da dukan jikin jiki ciki har da glutes, quads, da hamstrings. Ta hanyar ƙarfafa waɗannan tsokoki, zai iya taimakawa wajen ƙara ƙarfin da kwanciyar hankali da ake bukata don Barbell Hip Thrust.
• Deadlifts: Deadlifts suna aiki da sarkar baya, wanda ya haɗa da glutes, hamstrings, da ƙananan baya. Ƙarfafa waɗannan tsokoki na iya taimakawa a cikin motsin motsa jiki na Barbell Hip Thrust, yayin da kuma inganta ƙarfin gaske da kwanciyar hankali.