Butt-ups

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Hamstrings, Obliques

Sakonni ga Butt-ups

Butt-ups motsa jiki ne mai ƙarfi wanda da farko ke kaiwa ga tsokoki na glute, yana taimakawa haɓaka ƙarfi, kwanciyar hankali, da siffa. Wannan motsa jiki ya dace da duk wanda ke neman sautin ƙananan jikinsu, inganta wasan motsa jiki, ko taimakawa rigakafin rauni. Mutum zai so ya haɗa Butt-ups a cikin aikin motsa jiki na yau da kullum saboda tasirinsa wajen gina ƙwayar tsoka, inganta ingantaccen matsayi, da haɓaka ma'aunin jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Butt-ups

• A hankali ɗaga ƙafa ɗaya zuwa sama, ajiye shi a lanƙwasa a kusurwa 90-digiri, har sai cinyarka ta yi daidai da ƙasa kuma tafin ƙafarka yana fuskantar rufi.
• Matse glutes ɗin ku a saman motsi na daƙiƙa ɗaya ko biyu.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, kula da iko a cikin motsi.
• Maimaita wannan darasi don adadin da ake so na maimaitawa, sannan canza zuwa ɗayan kafa.

Lajin Don yi Butt-ups

• Shiga Mahimmancin ku: Ɗaya daga cikin manyan kurakuran da mutane ke yi lokacin yin Butt-ups ba su shiga ainihin su ba. Wannan motsa jiki ba kawai game da ɗaga hips ɗin ku ba ne; game da amfani da tsokoki na ciki ne don yin haka. Kafin ka fara motsi, ƙara maƙarƙashiya kamar ana shirin naushi a ciki. Wannan zai taimaka maka kiyaye iko da kwanciyar hankali a duk lokacin motsa jiki.
• Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Kowane motsi ya kamata ya kasance a hankali da sarrafawa. Wannan ba wai yana taimakawa kawai don hana rauni ba amma kuma yana tabbatar da cewa kuna aiki da tsokoki gwargwadon ƙarfinsu. Kuskuren gama gari shine yin amfani da hanzari

Butt-ups Tambayoyin Masu Nuna

Shi beginners za su iya Butt-ups?

Ee, masu farawa zasu iya yin motsa jiki na Butt-ups. Duk da haka, yana iya zama ɗan ƙalubale da farko saboda yana buƙatar babban adadin ƙarfin gaske. Yana da mahimmanci a fara a hankali kuma a hankali ƙara ƙarfin yayin da ƙarfin ku ya inganta. Koyaushe tabbatar da amfani da tsari mai kyau don guje wa rauni. Idan ba ku da tabbas, la'akari da neman jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Butt-ups?

• Ƙafafun Ƙafa ɗaya: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa yayin yin motsa jiki, wanda ke ƙara ƙarin ƙalubale kuma yana taimakawa wajen ƙarfafa kowane bangare na jikin ku daban-daban.
• Matsakaicin Maɗaukakin Maɗaukaki: Don ƙarin sauye-sauye na ci gaba, za ku iya ƙara nauyi zuwa motsa jiki ta hanyar sanya dumbbell ko farantin nauyi a kan kwatangwalo, ƙara juriya da yin motsa jiki mafi kalubale.
• Stability Ball Butt-ups: Wannan ya haɗa da yin amfani da ƙwallon kwanciyar hankali a ƙarƙashin ƙafafunku maimakon bene, wanda ke ƙara wani nau'i na daidaito da kwanciyar hankali ga motsa jiki, yana taimakawa wajen shigar da tsokoki.
• Banded Butt-ups: Don wannan bambancin, zaku iya ƙara bandeji mai juriya a kusa da cinyoyinku, wanda ke ba da tashin hankali akai-akai kuma yana taimakawa don ƙara shiga cikin glutes da cinyoyin ku.

Me suna da abin da ya sanya ɗaukehawa ga Butt-ups?

• Har ila yau, lunges suna haɓaka Butt-ups saboda suna aiki da glutes, cinya, da hips, wanda ke taimakawa wajen ƙarfafawa da sautin ƙananan jiki, haɓaka tasirin Butt-ups.
• Deadlift wani motsa jiki ne wanda ya dace da Butt-ups, yayin da suke da mahimmanci ga ƙananan baya, glutes, da hamstrings, inganta ƙarfi da kwanciyar hankali a cikin ƙananan jiki da kuma taimakawa wajen inganta aikin Butt-ups gaba ɗaya.