Kwance Glute Matsi

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Kwance Glute Matsi

Matsi Gluten Ƙarya wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafawa da sautin tsokoki na gluteal, yana ba da gudummawa ga tsayin daka, mai kyau na baya. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita shi cikin sauƙi bisa ƙarfi da juriya. Mutane za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don ingantaccen ƙarfin jiki, haɓaka wasan motsa jiki, da mafi kyawun tallafi ga ƙananan baya, wanda zai iya taimakawa wajen hana raunin da ya faru da kuma rage ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwance Glute Matsi

• Tsaya hannuwanku a gefenku, dabino suna fuskantar ƙasa.
• A hankali ɗaga kwatangwalo daga ƙasa ta hanyar turawa ta diddige ku, ƙirƙirar layi madaidaiciya daga gwiwoyi zuwa kafadu.
• Matsar da glutes ɗin ku a saman motsin na ɗan daƙiƙa, tabbatar da cewa an shagaltu da abs ɗin ku kuma ba a buɗe bayanku ba.
• Rage hips ɗin ku zuwa wurin farawa kuma maimaita motsa jiki don adadin da ake so.

Lajin Don yi Kwance Glute Matsi

• Shiga Glutes ɗin ku: Makullin wannan darasi shine shigar da glutes ɗin ku, ba ƙananan baya ko hamstrings ba. Don yin wannan, matse glutes yayin da kuke ɗaga kwatangwalo daga ƙasa. Ka guji kuskuren gama gari na yin amfani da ƙananan baya ko hamstrings don ɗaga kwatangwalo. Wannan ba kawai yana rage tasirin motsa jiki ba amma yana iya haifar da rauni.
• Motsi Mai Sarrafa: Ka ɗaga hips ɗinka har sai jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Riƙe wannan matsayi na ƴan daƙiƙa, kuna matse glutes ɗinku a saman motsi. Sa'an nan kuma, sannu a hankali rage kwatangwalo zuwa ƙasa. Ya kamata a sarrafa motsi kuma

Kwance Glute Matsi Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Glute Matsi?

Ee, masu farawa za su iya yin motsa jiki na Lying Glute Squeeze. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kai hari ga tsokoki masu ma'ana kuma baya buƙatar kayan aiki. Anan ga ainihin jagora akan yadda ake yin shi: 1. Kwanta a bayanka akan tabarma tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Rike hannuwanku a gefenku. 2. Matse glutes ɗinku yayin da kuke ɗaga kwatangwalo daga ƙasa, ƙirƙirar layi madaidaiciya daga gwiwoyi zuwa kafadu. 3. Riƙe matsi na ƴan daƙiƙa kaɗan, sannan sannu a hankali rage kwatangwalo zuwa ƙasa. 4. Maimaita aikin don saita adadin maimaitawa. Ka tuna don ci gaba da kasancewa a cikin aikin motsa jiki kuma ka guje wa wuce gona da iri na baya. Kamar kowane sabon motsa jiki, fara da ƙaramin adadin maimaitawa kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Idan ba ku da tabbas game da kowane motsa jiki, yana da kyau ku tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Kwance Glute Matsi?

• Kwance Glute Squeeze tare da Resistance Band: Ana ƙara ƙungiyar juriya a kusa da gwiwoyi a cikin wannan bambancin don ƙara ƙarfin motsa jiki.
• Kwance Glute Matsi tare da Nauyin Ƙwallon ƙafa: A cikin wannan bambancin, ana amfani da ma'aunin idon ƙafa don ƙara ƙarin juriya da ƙalubale ga motsa jiki.
• Kwanciya Glute Matsi tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya ƙunshi sanya ƙwallon kwanciyar hankali tsakanin gwiwoyi yayin motsa jiki don shiga tsokoki na cinya na ciki.
• Kwance Glute Matsi tare da Satar Hip: Wannan bambancin yana ƙara motsin sace hips a saman matsi, yana aiki da cinyoyin waje da ƙuƙumma da ƙarfi.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Glute Matsi?

• Lunges wani motsa jiki ne mai fa'ida wanda ke cika Liing Glute Squeeze yayin da suke aiki akan rukunin tsoka iri ɗaya, amma kuma suna haɗa daidaito da daidaitawa, wanda zai iya haɓaka tasirin kunna glute.
• Hip Thrusts na iya zama babban ƙari ga Liing Glute Squeeze yayin da suke mayar da hankali ga tsokoki na glute a matsayi na gada, wanda ba wai kawai yana ƙarfafa glutes ba amma yana taimakawa wajen inganta motsi na hip da kwanciyar hankali.