Kafar Gadar Knee Glute

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

Sakonni ga Kafar Gadar Knee Glute

Kafa kan gada gonar dan gwiwa shine kyakkyawan motsa jiki mai motsa jiki wanda aka tsara don karfafa ma'auni na gluteus, m, da hamstrings, mafi girman hali, da kuma inganta wasannin motsa jiki. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman kaiwa ga ƙasan jikinsu da ƙarfin ainihin su. Mutane na iya zaɓar haɗa gadar Glute Leg Over Knee a cikin aikin motsa jiki na yau da kullun don haɓaka lafiyar gabaɗaya, haɓaka sautin tsoka, da tallafawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Kafar Gadar Knee Glute

• Ketare idon idon dama akan gwiwa na hagu, ƙirƙirar siffa guda huɗu tare da kafafunku.
• Yin turawa ta diddigin hagu, ɗaga kwatangwalo daga ƙasa har sai jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwa.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da haɗa glutes da ainihin ku.
• Sannu a hankali rage kwatangwalo zuwa ƙasa kuma maimaita motsa jiki, canza ƙafafu bayan saita adadin maimaitawa.

Lajin Don yi Kafar Gadar Knee Glute

• Shiga Mahimmancin ku: Kafin ɗaga kwatangwalo daga ƙasa, haɗa ainihin ku ta hanyar ja maɓallin ciki zuwa kashin baya. Wannan ba wai kawai zai taimaka maka kula da ma'auni ba amma kuma zai kare ƙananan baya daga damuwa. Ka guji yin archa bayanka saboda hakan na iya haifar da ciwon baya.
• Dagowa da Ƙarƙasa a hankali: Lokacin ɗaga kwatangwalo daga ƙasa, yi shi a hankali kuma a cikin tsari mai sarrafawa, tabbatar da cewa kuna amfani da glutes ɗinku ba ƙananan baya don yin ɗagawa ba. Hakazalika, rage jikinka baya zuwa wurin farawa a hankali. Ka guji sauke hips ɗinka da sauri saboda wannan zai iya haifar da rauni.
• Kiyaye Wuyanku Hukunce-hukunce: Ya zama ruwan dare ga

Kafar Gadar Knee Glute Tambayoyin Masu Nuna

Shi beginners za su iya Kafar Gadar Knee Glute?

Ee, masu farawa za su iya yin motsa jiki na Ƙafar Glute Bridge. Koyaya, yakamata su fara da motsa jiki na gada na farko da farko don haɓaka ƙarfi da koyon sigar daidai. Da zarar sun ji daɗi tare da motsa jiki na asali, za su iya ci gaba zuwa bambancin Ƙafa a kan Knee. Hakanan yana da mahimmanci ga masu farawa su fara da ƙananan maimaitawa kuma a hankali suna ƙaruwa yayin da ƙarfinsu da jimirinsu ya inganta. Kamar kowane motsa jiki, yana da mahimmanci don tabbatar da tsari daidai don guje wa rauni. Idan duk wani ciwo ko rashin jin daɗi ya samu, ya kamata su dakatar da motsa jiki kuma su tuntuɓi ƙwararrun ƙwararrun ƙwararrun jiki ko mai ilimin motsa jiki.

Me ya sa ya wuce ga Kafar Gadar Knee Glute?

• Glute Bridge Maris: Wannan ya haɗa da jujjuya ɗaga gwiwoyi zuwa ƙirji yayin aikin gada, wanda ke haɓaka ainihin kwanciyar hankali da kunna glute.
• Gadar Glute tare da Resistance Band: Wannan bambancin ya haɗa da sanya ƙungiyar juriya a kusa da cinyoyin kawai sama da gwiwoyi, wanda ke ƙara ƙarin juriya kuma don haka yana ƙara ƙarfin motsa jiki.
• Ƙarfafa Glute Bridge: Wannan ya haɗa da sanya ƙafafu a kan wani wuri mai tsayi kamar benci ko mataki, wanda ke ƙara yawan motsi kuma yana shiga glutes da hamstrings sosai.
• Glute Bridge Pulses: Wannan ya haɗa da yin ƙananan motsin motsa jiki a saman matsayi na gada, wanda ke kiyaye glutes a ƙarƙashin tashin hankali akai-akai kuma don haka yana ƙara yawan kunna tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Kafar Gadar Knee Glute?

• Deadlift wani kyakkyawan aikin motsa jiki ne wanda ya dace da Gadar Glute Leg Over Knee Glute Bridge saboda yana mai da hankali kan sarkar baya, gami da glutes da hamstrings, yayin da yake shiga ƙananan baya da ainihin, inganta ƙarfin jiki da kwanciyar hankali gabaɗaya.
• Har ila yau, waƙar hip na gwiwa suna da alaƙa da kafa akan gadar gwiwa a gwiwa kamar yadda suka yi niyya ga ci gaba, amma tare da babban motsi, amma tare da babban motsi, amma tare da mafi yawan motsi, wanda zai iya taimakawa wajen inganta haɓakar tsoka da ƙarfi.