Kwance Hip Lift

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Kwance Hip Lift

Kwancen Hip Lift yana da tasiri mai tasiri wanda ke kaiwa ga glutes da hamstrings, yana taimakawa wajen ƙarfafawa da sautin waɗannan wurare yayin da yake inganta kwanciyar hankali da matsayi. Yana da kyakkyawan motsa jiki ga daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke da niyyar haɓaka ƙarfin ƙasa ko murmurewa daga raunin da ya faru. Mutane za su so yin wannan motsa jiki saboda ana iya yin shi a ko'ina ba tare da kayan aiki ba, yana mai da shi zaɓi mai dacewa don rayuwa mai aiki ko aikin motsa jiki na gida.

Yanayinta: tsammanin nuni a nuni Kwance Hip Lift

• Tsaya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa don ma'auni.
• A hankali ɗaga hips ɗin ku daga ƙasa yayin da kuke matse glutes, ƙirƙirar layi madaidaiciya daga gwiwoyi zuwa kafadu.
• Rike matsayi a saman na 'yan dakiku, tabbatar da an ɗaga hips ɗin ku kuma jikin ku yana cikin layi madaidaiciya.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Kwance Hip Lift

• Shiga Mahimmancin ku: Kafin ku fara ɗagawa, tabbatar kun haɗa ainihin ku. Wannan zai taimaka wajen daidaita jikin ku kuma ya kare ƙananan baya. Kuskure na yau da kullun shine manta wannan matakin don haka sanya matsin lamba mara kyau a kan ƙananan baya.
• Motsi mai laushi: Yayin da kake ɗaga kwatangwalo, yi haka a cikin santsi, motsi mai sarrafawa. Ka guje wa firgita ko gaggawar motsi, saboda hakan na iya haifar da rauni. Tabbatar cewa kun matse glutes ɗinku a saman ɗagawa, amma kar ku wuce kwatangwalo, wanda shine babban kuskure.
• Ka Kiyaye Wuyanka: Yana da sauƙi ka ɗaga wuyanka ba da gangan ba yayin wannan aikin. Duk da haka, wannan na iya haifar da

Kwance Hip Lift Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Hip Lift?

Ee, mafari na iya kwata-kwata yin motsa jiki na Kwance Hip. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kai hari ga glutes da ƙananan baya. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa a hankali kuma a kula da tsari mai kyau don guje wa rauni. Idan kun kasance mafari, kuna iya farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Koyaushe sauraron jikin ku kuma dakatar idan kun ji wani rashin jin daɗi.

Me ya sa ya wuce ga Kwance Hip Lift?

• Kwance mai nauyi mai nauyi: A cikin wannan sigar, kuna ƙara nauyi akan ƙananan ciki don ƙara juriya da sanya motsa jiki ya zama ƙalubale.
• Kwance Hip Lift tare da Resistance Band: Wannan ya haɗa da sanya bandeji mai juriya a kusa da cinyoyinku da turawa yayin da kuke ɗaga kwatangwalo, wanda ke taimakawa wajen shiga cikin cinyoyin ku da cinyoyin ku.
• Kwance Hip Lift with Stability Ball: Wannan bambancin ya haɗa da sanya ƙafafunku akan ƙwallon kwanciyar hankali yayin ɗaga kwatangwalo, wanda ke haɓaka daidaito da kwanciyar hankali.
• Kwance Hip Lift tare da Girman Ƙafar: A cikin wannan sigar, kuna sanya ƙafa ɗaya a kan dandamali mai tasowa kamar benci ko mataki yayin yin ɗaga hip, wanda ke ƙarfafa motsa jiki don glutes da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Hip Lift?

• Lunges na iya haɗawa da Lift Hip Lifts yayin da suke tafiyar da ƙungiyoyin tsoka iri ɗaya da suka haɗa da glutes, hamstrings, da quads, amma kuma suna ƙalubalantar daidaituwar ku da daidaitawa, ƙara ƙarin Layer zuwa motsa jiki na ƙasan ku.
• Deadlifts wani kyakkyawan motsa jiki ne na ƙarin motsa jiki zuwa Kwancen Hip Lifts yayin da suke mai da hankali kan sarkar baya, gami da glutes da hamstrings, waɗanda zasu iya taimakawa haɓaka aikin ɗaga hip ɗin ku da ƙarancin ƙarfin jiki gabaɗaya.