Juyawa Hip Tuba

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

Sakonni ga Juyawa Hip Tuba

Rigar yi daɗaɗɗun ƙwararrun motsa jiki na jiki, da farko suna niyya da grutes, hamstrings, da kuma tsokoki na inganta ƙarfi da kwanciyar hankali. Wannan motsa jiki ya dace da kowa da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ƙarfin daidaitacce da haɓaka. Kowane mutum na iya zaɓar haɗa Roll Hip Thrust a cikin ayyukan motsa jiki na yau da kullun don ikonsa na haɓaka wasan motsa jiki, taimakawa rigakafin rauni, da sassaƙa ƙaƙƙarfan jiki mai ƙarfi.

Yanayinta: tsammanin nuni a nuni Juyawa Hip Tuba

• Sanya hannuwanku ƙasa ta gefenku tare da tafin hannu a shimfiɗa a ƙasa don kwanciyar hankali.
• Haɗa ainihin ku kuma ɗaga kwatangwalo daga ƙasa, mirgina kashin baya zuwa sama guda ɗaya a lokaci guda har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Riƙe wannan matsayi na ƴan daƙiƙa kaɗan yayin da kuke matse glutes ɗinku a saman motsi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, jujjuya kashin baya ɗaya a lokaci guda. Maimaita wannan darasi don adadin da ake so.

Lajin Don yi Juyawa Hip Tuba

• Motsi Mai Sarrafa: Kar a yi gaggawar motsa jiki. Ɗaga katako ta hanyar tuƙi ta ƙafafu, shimfiɗa kwatangwalo a tsaye ta cikin mashaya. Ya kamata nauyin ku ya kasance yana goyan bayan kafada da ƙafafu. Kuskure na yau da kullun shine yin amfani da ƙananan baya don ɗaga nauyi, amma ikon ya kamata ya fito daga kwatangwalo da glutes.
• Cikakkun Ƙwaƙwalwar Ƙwaƙwalwa: Tabbatar cewa kun cimma cikakkiyar tsawo na hip a saman motsi. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku. Ka guji kuskuren gama gari na wuce gona da iri na ƙananan baya, wanda zai haifar da rauni.
• Kiyaye Gwiwoyinku: Wani kuskuren gama gari shine barin gwiwoyi su shiga yayin motsa jiki. Zuwa

Juyawa Hip Tuba Tambayoyin Masu Nuna

Shi beginners za su iya Juyawa Hip Tuba?

Ee, masu farawa zasu iya yin motsa jiki na Roll Hip Thrust. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau da kuma hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauki shi a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da fasaha suke haɓaka. Hakanan yana iya zama da fa'ida a sami mai koyarwa ko gogaggen mutum mai kulawa don tabbatar da tsari daidai.

Me ya sa ya wuce ga Juyawa Hip Tuba?

• Banded Roll Hip Thrust: A cikin wannan bambancin, ana ƙara ƙungiyar juriya a kusa da gwiwoyi don ƙara ƙarfin motsa jiki da kuma shiga tsaka-tsakin gluteus.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa: Wannan bambancin ya ƙunshi ƙara nauyi, ko dai a cikin nau'i na barbell ko dumbbell, don ƙara juriya da kuma sa motsa jiki ya zama kalubale.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwa: Anan, an ɗaga ƙafafu a kan mataki ko benci don ƙara yawan motsi da niyya ga glutes daga wani kusurwa daban.
• Mirgine Hip Thrust tare da Dakata: Wannan bambancin ya haɗa da dakatarwa a saman motsi, wanda ke ƙara lokacin tashin hankali kuma zai iya taimakawa wajen ƙara yawan kunnawa.

Me suna da abin da ya sanya ɗaukehawa ga Juyawa Hip Tuba?

• Squats: Squats ba wai kawai suna aiki da glutes ba amma har ma sun haɗa dukkan ƙananan jiki da ainihin, suna ba da cikakkiyar motsa jiki wanda ya dace da abin da aka yi niyya na Roll Hip Thrust.
• Deadlifts: Deadlifts suna shiga ƙananan baya, glutes, da hamstrings kama da Roll Hip Thrusts, amma kuma sun haɗa da jiki na sama, suna ba da ƙarin aikin motsa jiki wanda zai iya inganta ƙarfin gabaɗaya da daidaituwa.