Gadar Glute Kafa Biyu akan benci

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

Sakonni ga Gadar Glute Kafa Biyu akan benci

Ƙafafun Glute Biyu akan motsa jiki na benci wani motsa jiki ne mai ƙarfi wanda ke niyya ga glutes, hamstrings, da core, yana taimakawa wajen ƙarfafa waɗannan wuraren da haɓaka kwanciyar hankali gabaɗaya. Matsayin motsa jiki ne mai kyau ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu da matsayi. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen toning da sassaka jikin ƙananan jiki ba amma kuma yana ba da gudummawa ga kyakkyawan aiki a sauran ayyukan jiki da wasanni.

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

• Tare da gwiwoyi, matsa ta cikin diddige don ɗaga kwatangwalo daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Matse glutes ɗin ku a saman motsi kuma riƙe matsayin na ɗan daƙiƙa kaɗan.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, tabbatar da kula da iko a cikin motsi.
• Maimaita wannan darasi don adadin maimaitawar da kuke so, ku tuna don kiyaye jigon ku da kuma motsin ku.

Lajin Don yi Gadar Glute Kafa Biyu akan benci

• Shiga Mahimmancin ku: Kuskuren gama gari ɗaya da mutane ke yi shine mantawa da aiwatar da ainihin su yayin motsa jiki. Koyaushe ku tuna da ƙarfafa tsokoki na ciki yayin da kuke ɗaga kwatangwalo. Wannan ba kawai zai taimaka wajen daidaita jikin ku ba amma har ma inganta tasirin motsa jiki.
• Guji wuce gona da iri: Lokacin ɗaga kwatangwalo, guje wa wuce gona da iri ko ɗaga baya. Wannan na iya sanya matsi mara nauyi akan ƙananan baya kuma yana iya haifar da rauni. Maimakon haka, yi nufin ɗaga kwatangwalo har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Motsi Mai Sarrafa: Yi motsa jiki tare da jinkirin motsi da sarrafawa. Guguwa cikin motsi na iya haifar da mummunan tsari da ƙarancin sakamako mai tasiri. Rage hips ɗin ku a hankali don tabbatar da cewa kuna amfani da glutes

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. Yana da babban motsa jiki don ƙarfafa glutes, hamstrings, da ainihin. Koyaya, yana da mahimmanci a fara da ma'aunin nauyi ko ma babu nauyi ko kaɗan har sai kun sami daidai. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki don tabbatar da tsari mai kyau da hana rauni. Ka tuna, ba game da yawa bane amma ingancin motsi.

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

• Gadar Glute tare da Resistance Band akan Bench: A cikin wannan bambance-bambancen, ana sanya band ɗin juriya a kusa da cinyoyinsa don ƙara ƙarin juriya, yana taimakawa don ƙara haɓakawa da ƙarfafa tsokoki.
• Glute Bridge with Weight Plate on Bench: Wannan bambance-bambancen ya haɗa da sanya farantin nauyi ko dumbbell akan kwatangwalo don ƙara ƙarin juriya, yin motsa jiki mafi ƙalubale da tasiri.
• Ƙarfafa Glute Bridge akan Ƙwallon Ƙarfafawa: Maimakon benci, wannan bambancin yana amfani da ƙwallon kwanciyar hankali don ƙara ƙalubalen zuwa ma'auni da kwanciyar hankali, yayin da har yanzu yana niyya ga glutes.
• Gadar Glute tare da Hawan ƙafafu akan benci: Wannan bambancin ya haɗa da sanya ƙafafunku a kan benci maimakon kafaɗunku, canza kusurwar motsa jiki da niyya sassa daban-daban na glutes da naman alade.

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

• Deadlifts: Deadlifts wani motsa jiki ne na ƙarin kamar yadda suke kaiwa ga glutes da hamstrings, kama da Glute Bridge Two Legs akan Bench. Suna taimakawa wajen gina ƙananan ƙarfin jiki da kwanciyar hankali, wanda ke da mahimmanci don kiyaye matsayi na gada.
• Hiprustsrusts: hip trusts kai kai hari kai tsaye kai hari kan glute, kamar dai shinge gada biyu kafafu biyu akan benci. Suna taimakawa wajen inganta haɓakawa da ƙarfi, wanda zai iya inganta tasirin aikin Glute Bridge.