Hip Tada

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Hip Tada

Hip Raise wani nau'in motsa jiki ne wanda aka tsara don ƙarfafa glutes, hamstrings, da core, yana ba da gudummawa ga ingantacciyar daidaituwa, matsayi, da ƙarfin jiki gaba ɗaya. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane na iya zaɓar haɗa Hip Raises cikin abubuwan yau da kullun don haɓaka ƙarancin ƙarfin jiki, haɓaka wasan motsa jiki, ko taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Hip Tada

• Sanya hannuwanku a gefenku, dabino suna fuskantar ƙasa.
• A hankali ɗaga hips ɗin ku daga ƙasa ta hanyar turawa ta ƙafafu, yayin da kuke riƙe baya madaidaiciya, har sai gwiwoyinku, kwatangwalo da kafadu sun samar da madaidaiciyar layi.
• Dakata a saman, matsi da glutes na daƙiƙa ɗaya ko biyu.
• Sannu a hankali rage hips ɗin ku zuwa wurin farawa don kammala maimaitawa ɗaya.

Lajin Don yi Hip Tada

• ** Shiga Jigon ku ***: Shigar da tsokoki na tsakiya kafin ku fara dagawa. Wannan yana nufin kara matsawa tsokoki na ciki kamar kuna shirin ɗaukar naushi. Wannan yana taimakawa wajen daidaita jikinka da kare ƙananan baya yayin motsa jiki.
• **A guji wuce gona da iri**: Kuskure na yau da kullun shine wuce gona da iri a saman motsi. Ya kamata ku ɗaga kwatangwalo har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku. Yawan wuce gona da iri na iya sanya damuwa mara amfani a kan ƙananan baya.
• **Matsi Matsi**: Domin samun mafi kyawun motsa jiki, mayar da hankali kan matse glutes ɗinku yayin da kuke ɗaga hips ɗin ku. Wannan zai taimaka don cika waɗannan tsokoki da haɓaka fa'idodin motsa jiki.
• ** Sarrafa

Hip Tada Tambayoyin Masu Nuna

Shi beginners za su iya Hip Tada?

Ee, tabbas masu farawa zasu iya yin motsa jiki na Hip Raise. Abu ne mai sauƙi kuma mai inganci don ƙarfafa glutes, ƙananan baya, da tsokoki na ciki. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara yayin ƙarfin ku da jimirinku suna haɓaka. Har ila yau, kiyaye daidaitaccen tsari yana da mahimmanci don hana duk wani rauni.

Me ya sa ya wuce ga Hip Tada?

• Heighted Hip na: wannan bambance-bambancen ya ƙunshi riƙe nauyi, kamar barbell ko dumbbell ko dumbbell, a fadin kwatangwarku yayin da kuke yin motsa jiki, ƙara juriya da ƙara ƙarfin.
• Kwanciyar hankali ball en: Wannan bambance bambancen ya ƙunshi sanya ƙafafunku a kan ƙwallon ƙafa yayin da kuka ɗaga kwatarku zuwa gajiyarku da daidaito.
• Banded Hip Raise: Wannan bambancin ya haɗa da maɗaɗɗen maɗaurin juriya a kusa da cinyoyinku kawai sama da gwiwoyi, samar da ƙarin juriya yayin da kuke ɗaga kwatangwalo.
• Hip Raise with Feet on Bench: Wannan bambancin ya haɗa da sanya ƙafafunku a kan benci ko mataki, ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Hip Tada?

• Deadlift: Deadlifts suna da matukar dacewa ga Hip Raises saboda suna kaiwa ga tsokoki na baya, ciki har da glutes da hamstrings, amma kuma suna aiki da baya da kuma ainihin, inganta matsayi mafi kyau da ƙarfin aiki.
• Squats: Squats suna haɓaka Hip Raises ta hanyar aiki da tsokoki na farko iri ɗaya - glutes da hamstrings - amma kuma suna shiga quadriceps da maruƙa, wanda ke haifar da ƙarin daidaituwar ci gaban ƙasa.