Hip Tushen

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

Sakonni ga Hip Tushen

Hip Thrusts aikin motsa jiki ne mai matukar tasiri da farko wanda ke niyya ga glutes, hamstrings, da ƙananan baya, don haka yana haɓaka ƙarfin jiki da kwanciyar hankali. Wannan motsa jiki ya dace da duk wanda ke neman haɓaka wasan motsa jiki, inganta yanayin jiki, ko gyarawa daga wasu raunuka. Mutane na iya so su haɗa Hip Thrusts a cikin tsarin motsa jiki yayin da suke taimakawa wajen inganta matsayi, rage ƙananan ciwon baya, da haɓaka aikin gaba ɗaya a cikin sauran ɗagawa da ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Hip Tushen

• Tare da dasa ƙafafunku da ƙarfi a ƙasa kuma gwiwoyinku sun durƙusa, matsa ta cikin diddige ku don ɗaga ƙwanƙwaran ku ta hanyar shimfiɗa kwatangwalo zuwa sama zuwa rufi.
• A saman motsi, jikinka ya kamata ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Riƙe wannan matsayi na daƙiƙa guda, tabbatar da cewa glutes ɗinku sun cika aiki.
• A hankali saukar da barbell baya zuwa wurin farawa kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Hip Tushen

• ** Kiyaye Siffofin Da Ya dace:** Ka riƙe haƙarka da idanu don kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki. Ka guji yin kifin bayanka da yawa, wanda zai iya haifar da ƙananan ciwon baya. Maimakon haka, mayar da hankali kan matsi da glutes a saman motsi.
• **Motsi Mai Sarrafawa:** Yi ƙwanƙwasa kwata-kwata ta hanyar sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari don ɗaga kwatangwalo. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni. Sannu a hankali rage kwatangwalo zuwa ƙasa bayan

Hip Tushen Tambayoyin Masu Nuna

Shi beginners za su iya Hip Tushen?

Haka ne, masu farawa za su iya yin kullun hip. Wannan motsa jiki yana da amfani sosai don ƙarfafa glutes, hamstrings, da ƙananan baya. Koyaya, yana da mahimmanci ga masu farawa su fara da ƙananan nauyi ko ma nauyin jikinsu kawai don tabbatar da cewa suna amfani da tsari daidai kuma don guje wa rauni. Yayin da suke samun ƙarfi da kwanciyar hankali tare da motsa jiki, za su iya ƙara nauyi a hankali. Ana ba da shawarar koyaushe don samun mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da tsari mai kyau.

Me ya sa ya wuce ga Hip Tushen?

• Ƙafar Ƙafar Ƙafar Ƙafar Ƙafa ɗaya: Wannan bambancin yana buƙatar yin kullun hip tare da ƙafa ɗaya kawai a ƙasa, wanda ke ƙara ƙarfin aiki akan gluten aiki.
• Ƙunƙarar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwa: Wannan ya haɗa da sanya ƙwanƙwasa mai nauyi a kan kwatangwalo don ƙara juriya yayin yin bugun hip.
• Ƙunƙarar Ƙwallon Ƙwaƙwalwa: Wannan bambancin ya ƙunshi yin amfani da bandeji na juriya a kusa da gwiwoyi don ƙara yawan cinyoyin ku da cinyoyin ku yayin motsa jiki.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙasa na Swiss: Wannan bambancin ya haɗa da sanya baya na sama a kan ƙwallon Swiss yayin da ƙafafunku ke kwance a ƙasa, wanda ke taimakawa wajen ƙalubalanci ma'auni da kuma haɗa ainihin ku.

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

• Deadlifts kuma suna haɓaka ƙwanƙwasa hanji yayin da suke kaiwa sarkar baya, wanda ya haɗa da hamstrings da glutes, ƙarfafa waɗannan tsokoki da haɓaka aikin hip gabaɗaya.
• Glute Bridges, kama da hawan hip, keɓe tsokoki na glute amma kuma suna shiga hamstrings, suna samar da iri-iri da daidaitawa ga ayyukan motsa jiki na yau da kullun.