Kebul na tsaye tsawo tsawo

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wada ta hurna.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Kebul na tsaye tsawo tsawo

Cable Standing Hip Extension wani motsa jiki ne wanda aka yi niyya wanda da farko yana ƙarfafa tsokoki na gluteal, yayin da yake shiga hamstrings da ƙananan baya. Ya dace da daidaikun mutanen da ke neman haɓaka ƙananan ƙarfin jikinsu, haɓaka daidaituwa, da haɓaka aikin motsa jiki gabaɗaya. Wannan motsa jiki yana da amfani musamman kamar yadda zai iya taimakawa wajen inganta matsayi, haɓaka wasan motsa jiki, da rage haɗarin ƙananan raunin jiki.

Yanayinta: tsammanin nuni a nuni Kebul na tsaye tsawo tsawo

• Tsaya suna fuskantar injin kebul, riƙe mashin ɗin don goyan baya, sa'annan ku sa gwiwoyinku sun ɗan lanƙwasa.
• Sannu a hankali shimfiɗa ƙafar da aka makala a bayanka, rike bayanka madaidaiciya da amfani da glutes don tura nauyin.
• Riƙe matsayi na ɗan lokaci lokacin da ƙafarku ta cika cikakke, sannan a hankali ku dawo da ƙafarku zuwa wurin farawa.
• Maimaita aikin don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita aikin.

Lajin Don yi Kebul na tsaye tsawo tsawo

• Motsin Sarrafa: Kebul na tsaye tsawo ya kamata a yi shi a hankali da sarrafawa. Ka guje wa jarabar yin amfani da kuzari ko karkatar da nauyi, saboda wannan na iya rage tasirin motsa jiki da ƙara haɗarin rauni.
• Madaidaicin Matsayin Ƙafar: Lokacin yin motsa jiki, ya kamata a lanƙwasa ƙafarku (yatsun kafa suna nuni zuwa ga shinshin ku) maimakon nunawa. Wannan yana taimakawa mafi kyawun shigar da glutes da rage shigar da hamstrings.
• Yi amfani da Nauyin Da Ya dace: Fara da ƙaramin nauyi don tabbatar da cewa za ku iya yin aikin daidai da aminci. Yayin da kuke samun ƙarfi, sannu a hankali ƙara nauyi. Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da rauni.
• Mai da hankali kan

Kebul na tsaye tsawo tsawo Tambayoyin Masu Nuna

Shi beginners za su iya Kebul na tsaye tsawo tsawo?

Ee, masu farawa za su iya yin aikin Cable Standing Hip Extension. Koyaya, yakamata su fara da ƙaramin nauyi don tabbatar da cewa suna amfani da tsari daidai kuma don hana rauni. Hakanan yana da kyau a sami mai koyarwa na sirri ko ƙwararrun motsa jiki ya nuna musu ingantacciyar dabara da farko. Wannan motsa jiki yana hari ga glutes da hamstrings, kuma yana iya zama ƙari mai fa'ida ga ƙananan ƙarfin horo na yau da kullun.

Me ya sa ya wuce ga Kebul na tsaye tsawo tsawo?

• Kebul Mai Kafa Daya Tsaye Tsawon Hip: Wannan sigar tana ƙalubalantar daidaito da kwanciyar hankali ta hanyar yin motsa jiki akan ƙafa ɗaya lokaci ɗaya.
• Cable Standing Hip Extension tare da Resistance Band: Ƙara ƙungiyar juriya zuwa motsa jiki na iya ƙara ƙarfin motsa jiki, samar da babban kalubale ga tsokoki na hip.
• Cable Tsaye Hip Extension tare da Squat: Haɗa squat a cikin motsi na iya haɗa ƙarin ƙungiyoyin tsoka, kamar quads da glutes, don ƙarin ƙarancin motsa jiki na jiki.
• Cable Tsaye Hip Extension tare da Knee Lanƙwasawa: Ta hanyar lanƙwasa gwiwa yayin tsawo, zaku iya shiga sassa daban-daban na tsokoki na glute, ƙara iri-iri zuwa tsarin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Kebul na tsaye tsawo tsawo?

• Deadlifts kuma sun dace da Cable a tsaye tsayin tsayin hanji saboda suna kaiwa ga sarkar baya, da farko hamstrings da glutes, haɓaka motsi hinge na hip, wanda ke da mahimmanci don motsin aiki da wasan motsa jiki.
• Lunges wani motsa jiki ne wanda ke haɗuwa da kyau tare da Cable yana tsaye a kan tsayin hips yayin da suke mayar da hankali ga glutes, hamstrings, da quads, kama da haɓakar hip, amma kuma inganta daidaituwa da daidaitawa, wanda zai iya inganta tasiri na motsi na hawan hip.