Gadar Glute Kafa Biyu akan benci

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Gadar Glute Kafa Biyu akan benci

Ƙafafun Glute Biyu akan benci shine ingantaccen motsa jiki mai ƙarfi wanda aka ƙera don niyya da kunna glutes, hamstrings, da ainihin. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa masu neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka aikinsu na motsa jiki, matsayi, ko kuma kawai sassaƙa ƙaƙƙarfan ƙaƙƙarfan jiki.

Yanayinta: tsammanin nuni a nuni Gadar Glute Kafa Biyu akan benci

• Sanya hannuwanku a gefenku, tafin hannu ƙasa, don kwanciyar hankali.
• Tura ta diddigin ku kuma ɗaga kwatangwalo daga benci ta hanyar matse glutes ɗinku, kiyaye bayanku madaidaiciya da ƙwanƙwasa.
• Riƙe wannan matsayi a saman na ɗan lokaci, tabbatar da cewa jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Gadar Glute Kafa Biyu akan benci

• Shiga Mahimmancin ku: Don hana rauni da haɓaka tasirin aikin, koyaushe haɗa ainihin ku. Wannan zai taimaka wajen daidaita jikinka da kare ƙananan baya. Kuskure na yau da kullun shine manta game da ainihin ku kuma bari bayanku yayi duk aikin, wanda zai haifar da rauni ko rauni.
• Matse Gilashin Ka: Yayin da kake ɗaga hips ɗinka daga ƙasa, tabbatar da matse glutes ɗinka a saman motsi. Anan ne ake yin ainihin aikin. Kuskure na yau da kullun shine amfani da ƙananan baya ko hamstrings don ɗaga jiki, maimakon glutes.
• Motsi Mai Sarrafa

Gadar Glute Kafa Biyu akan benci Tambayoyin Masu Nuna

Shi beginners za su iya Gadar Glute Kafa Biyu akan benci?

Ee, masu farawa zasu iya yin Glute Bridge Biyu Kafa akan motsa jiki na Bench. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko babu nauyi kwata-kwata, kuma a hankali ƙara ƙarfi yayin da ƙarfi da ƙarfin gwiwa ke girma. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan babu tabbas, masu farawa yakamata su nemi jagora daga ƙwararrun ƙwararrun motsa jiki.

Me ya sa ya wuce ga Gadar Glute Kafa Biyu akan benci?

• Gadar Glute tare da Nauyi akan benci: Kuna iya ƙara ƙarin juriya ga motsi ta hanyar sanya farantin nauyi ko dumbbell akan kwatangwalo.
• Glute Bridge tare da Resistance Band akan benci: Za a iya amfani da ƙungiyar juriya a kusa da cinyoyinku don ƙara ƙarin ƙalubale ga tsokoki na glute da haɗa masu sace hip ɗin ku.
• Gadar Glute tare da Ƙafãfun Ƙafafun Ƙwallon Ƙarfafawa: Maimakon benci, za ku iya amfani da ƙwallon kwanciyar hankali don sanya ƙafar ƙafa don ƙara wani abu na rashin kwanciyar hankali da shigar da tsokoki na asali.
• Glute Bridge Pulses akan Bench: Maimakon yin cikakken gadoji na glute, za ku iya yin ƙananan bugun jini a saman gadar don ci gaba da tashin hankali a kan glutes.

Me suna da abin da ya sanya ɗaukehawa ga Gadar Glute Kafa Biyu akan benci?

• Deadlifts wani babban motsa jiki ne na haɗin gwiwa yayin da suke kuma mai da hankali kan tsokoki na baya (glutes, hamstrings, ƙananan baya), haɓaka ƙarfin gabaɗaya da jimiri, da haɓaka ingantaccen aiki a Glute Bridge Two Legs akan Bench.
• Har ila yau, Bulgarian Split Squats na iya haɓaka Ƙafafun Glute Biyu a kan benci ta hanyar yin niyya ga glutes da hamstrings yayin da suke shiga ainihin ma'auni, don haka inganta kwanciyar hankali da ƙarfi a waɗannan wurare.