Hip Tushen

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

Sakonni ga Hip Tushen

Hip Thrust wani motsa jiki ne na horarwa mai ƙarfi da farko wanda ke niyya ga glutes, hamstrings, da core, yana mai da shi ingantaccen motsa jiki don haɓaka ƙarfin jiki da haɓaka ƙarfin hip. Ya dace da 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙananan aikin su da siffar su. Haɗa ƙwanƙwasa ƙwanƙwasa a cikin aikin motsa jiki na yau da kullun na iya taimakawa haɓaka saurin ku, damar tsalle-tsalle, wasan motsa jiki gabaɗaya, har ma da taimakawa wajen hana raunin da ke da alaƙa da raunin tsoka.

Yanayinta: tsammanin nuni a nuni Hip Tushen

• Sanya barbell ko nauyi a fadin kwatangwalo, rike shi a wuri tare da hannuwanku.
• Matsa ta cikin diddige don ɗaga kwatangwalo zuwa rufi, tabbatar da cewa jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi a saman motsi.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali rage kwatangwalo zuwa wurin farawa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da cewa kun ci gaba da tafiyar da jigon ku a duk lokacin motsa jiki don kare ƙananan baya.

Lajin Don yi Hip Tushen

• **Motsi Mai Sarrafawa**: Lokacin yin bugun hip, yana da mahimmanci a kiyaye motsi mai sarrafawa. Ka guji kuskuren gama gari na amfani da hanzari don ɗaga kwatangwalo. Maimakon haka, shigar da glutes da ainihin ku don ɗaga kwatangwalo, kuma ku rage su baya cikin hankali, sarrafawa. Wannan zai taimaka ƙaddamar da tsokoki masu dacewa da kuma hana rauni.
• **Kiyaye Chin Ka da Kashin Kashin Kaya Ba Ya Tsaya**: Don kare wuyanka da kashin bayan ka, kiyaye haƙarka zuwa ga ƙirjinka kuma ka kula da tsaka tsaki a duk lokacin motsa jiki. Kuskuren gama gari shine duba sama ko mika wuya, wanda zai iya kaiwa

Hip Tushen Tambayoyin Masu Nuna

Shi beginners za su iya Hip Tushen?

Ee, masu farawa za su iya yin cikakken motsa jiki na Hip Thrust. Yana da babban motsa jiki don niyya ga glutes da hamstrings. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma mai sauƙi, kuma a mayar da hankali kan tsari da fasaha don guje wa rauni. Yana iya zama da amfani don fara yin motsa jiki ba tare da wani nauyi ba (ƙwaƙwalwar nauyin jiki) don amfani da motsi. Kamar kowane motsa jiki, a hankali ƙara nauyi yayin da ƙarfi da kwanciyar hankali tare da motsa jiki ke inganta. Hakanan yana iya zama taimako don samun mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da tsari daidai.

Me ya sa ya wuce ga Hip Tushen?

• Gadar Glute: Mai kama da bugun kwatangwalo, ana yin gadar glute a ƙasa maimakon wani wuri mai ɗaukaka.
• Tushen Hip: Wannan bambancin ya haɗa da ƙara ƙararrawa a kan kwatangwalo don ƙarin juriya, yana taimakawa wajen ƙarfafa glutes.
• Ƙunƙarar Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa: A cikin wannan bambancin, ana sanya bandeji na juriya a kusa da cinyoyinsa don ƙara ƙarin tashin hankali da kalubale ga bugun hip.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasar Swiss: Wannan bambancin ya ƙunshi yin amfani da ƙwallon Swiss a ƙarƙashin kafadu, wanda zai iya taimakawa wajen ƙara kwanciyar hankali da daidaito.

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

• Deadlifts wani kyakkyawan motsa jiki ne wanda ke cike Hip Thrusts saboda dukansu suna aiki da sarkar baya - tsokar da ke bayan jikin ku - inganta ƙarfin jiki da matsayi gaba ɗaya.
• Lunges, kamar Hip Thrusts, suna mai da hankali kan ƙananan jiki, musamman glutes, hamstrings, da quadriceps, waɗanda zasu iya haɓaka daidaituwa da daidaitawa yayin da suke haɓaka alamar tsoka.