Gadar Glute Kafa Biyu akan bene

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

Sakonni ga Gadar Glute Kafa Biyu akan bene

Gadar Glute Ƙafa Biyu akan bene wani motsa jiki ne mai matuƙar tasiri wanda ke kai hari da kuma ƙarfafa glutes, hamstrings, da tsokoki na asali. Ya dace da daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa da ke neman inganta ƙarancin ƙarfin jiki da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikinku a cikin wasu motsa jiki, inganta yanayin ku, da rage haɗarin raunin baya da gwiwa.

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

• Tsaya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa.
• Exhale kuma tura ta cikin diddige ku, ɗaga hips ɗinku daga ƙasa yayin da kuke riƙe baya madaidaiciya.
• Rike saman gadar na ƴan daƙiƙa guda, matse glutes ɗinku don haɗa su gabaɗaya.
• Shaka kuma sannu a hankali rage kwatangwalo zuwa ƙasa don komawa wurin farawa. Maimaita wannan motsi don adadin da kuke so.

Lajin Don yi Gadar Glute Kafa Biyu akan bene

• Shiga Mahimmancin ku: Ɗayan kuskuren gama gari da mutane ke yi tare da gadar glute ba ta shiga ainihin su. Wannan zai iya haifar da ƙananan baya. Riƙe abs ɗin ku a duk lokacin motsa jiki don kare ƙananan baya kuma don tabbatar da cewa glutes ɗinku suna yin aikin.
• Kada ku wuce gona da iri: Lokacin ɗaga hips ɗin ku, ku yi hankali kada ku matsa sama da yawa. Yin wuce gona da iri na iya sanya damuwa mara amfani a wuyanka da kashin baya. Jikin ku daga kafadu zuwa gwiwoyi yakamata su samar da madaidaiciyar layi a saman motsi.
• Matsi Glutes ɗin ku: Don samun mafi kyawun motsa jiki, matse glutes ɗin ku a saman gada. Wannan ba

Gadar Glute Kafa Biyu akan bene Tambayoyin Masu Nuna

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

Ee, tabbas masu farawa za su iya yin Glute Bridge Ƙafa Biyu akan motsa jiki na bene. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa glutes, ƙananan baya, da hamstrings. Ga yadda za ku iya: 1. Ka kwanta a bayanka akan tabarma, rike hannunka a gefenka. 2. Kunna gwiwoyinku kuma sanya ƙafafunku a kwance a ƙasa, nisa-kwatanci dabam. 3. Tura sheqa a cikin ƙasa don ɗaga kwatangwalo daga ƙasa ta hanyar matse glutes, ƙirƙirar layi madaidaiciya daga kafadu zuwa gwiwoyi. 4. Dakata da matse glutes ɗinka a sama sannan a hankali ka runtse kwatangwalo don komawa wurin farawa. 5. Maimaita don adadin da ake so na maimaitawa. Ka tuna, yana da mahimmanci don kiyaye jigon ku kuma kula da iko a duk lokacin motsi. Idan kun ji wani rashin jin daɗi ko jin zafi, dakatar da motsa jiki kuma kuyi la'akari da tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai ilimin motsa jiki.

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

• Gadar Glute tare da Resistance Band: Ta hanyar sanya bandejin juriya a kusa da cinyoyinku, zaku iya ƙara ƙarin matakin wahala kuma ku shigar da glutes na waje yadda ya kamata.
• Babban Gadar Glute: Ta hanyar sanya ƙafafunku a kan wani maɗaukakiyar ƙasa kamar benci ko mataki, wannan bambancin yana ƙara yawan motsin motsi kuma yana kaiwa ga glutes da hamstrings sosai.
• Glute Bridge tare da Nauyi: Ƙara farantin nauyi ko dumbbell a kan kwatangwalo na iya ƙara ƙarfin juriya, yana sa tsokoki suyi aiki sosai.
• Glute Bridge Maris: Wannan bambancin ya haɗa da ɗaga gwiwoyi zuwa kirjin ku a madadin haka yayin da kuke cikin gada, wanda ke ƙara ƙalubalen kwanciyar hankali ga motsa jiki.

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

• Deadlifts: Deadlifts wani motsa jiki ne wanda zai iya haɗa Glute Bridge Biyu Kafa a kan bene yayin da suke aiki da ƙungiyoyin tsoka iri ɗaya, musamman glutes da hamstrings, kuma suna iya taimakawa haɓaka motsin hanji, muhimmin al'amari na yin gada mai kyau yadda ya kamata.
• Hip Thrusts: Hip Thrusts na iya zama babban mataimaki ga Glute Bridge Biyu Kafa a kan bene yayin da suka fi kai hari ga glutes, amma kuma suna shiga tsaka-tsakin, hamstrings, da ƙananan baya, haɓaka fa'idodin gadoji ta hanyar ƙara haɓaka ƙarfin glute da motsi na hip. .