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

Kwance Hip Lift wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga glutes, ƙwanƙwasa, da ƙananan baya, yana taimakawa wajen haɓaka ƙarfi, haɓaka matsayi, da haɓaka kwanciyar hankali gabaɗaya. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa Kwancen Hip Lift a cikin aikin motsa jiki na yau da kullum kamar yadda yake taimakawa wajen rage ƙananan ciwon baya, inganta wasan motsa jiki, da sassaka ƙaƙƙarfan jiki mai laushi.

Yanayinta: tsammanin nuni a nuni Kwance Hip Lift

• Sanya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa don tallafi.
• Shigar da ainihin ku kuma ku ɗaga kwatangwalo daga ƙasa ta hanyar danna diddige ku a cikin ƙasa, jikinku ya kamata ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Riƙe wannan matsayi na ɗan daƙiƙa kaɗan, tabbatar da cewa glutes ɗinku sun cika aiki.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, tabbatar da kiyaye ainihin ku cikin motsi. Maimaita wannan darasi don adadin maimaitawa da ake so.

Lajin Don yi Kwance Hip Lift

• Shiga Mahimmancin ku: Kafin ku ɗaga kwatangwalo, tabbatar cewa ainihin ku yana aiki. Wannan ba wai kawai yana goyan bayan ƙananan baya ba amma yana tabbatar da cewa ana yin niyya ga tsokoki masu dacewa yayin motsa jiki. Kuskure na yau da kullun shine ɗaga kwatangwalo ba tare da shigar da ainihin ba, wanda zai haifar da ƙananan ciwon baya ko rauni.
• Dagowa da Ƙarƙasa Sannu a hankali: Lokacin yin ƙwanƙwasa Kwance, ba game da saurin da za ku iya ba. Maimakon haka, mayar da hankali kan ɗaga kwatangwalo a hankali kuma da gangan, kuna matse glutes a saman ɗagawa. Sa'an nan, saukar da kwatangwalo da baya tare da

Kwance Hip Lift Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Hip Lift?

Ee, masu farawa zasu iya yin motsa jiki na Kwance Hip. Wannan motsa jiki a zahiri yana da fa'ida sosai ga masu farawa saboda yana taimakawa wajen ƙarfafa tushen da ƙananan tsokoki na jiki, musamman ma glutes da hamstrings. Koyaya, kamar kowane motsa jiki, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfinku da jimirinku suka inganta. Koyaushe tuna kiyaye tsari mai kyau don guje wa rauni. Idan ba ku da tabbas game da yadda ake yin wannan motsa jiki, yana iya zama da amfani a yi aiki tare da mai horarwa ko kallon bidiyon koyarwa akan layi.

Me ya sa ya wuce ga Kwance Hip Lift?

• Kwancen Hip Lift tare da Resistance Band: A cikin wannan bambance-bambancen, ana sanya bandeji mai juriya a kusa da cinyoyinsa don ƙara ƙarin ƙalubale da kuma ƙara haɗawa da tsokoki na hanji.
• Kwancen Hip Lift tare da Nauyi: Wannan ya haɗa da sanya nauyi a kan yanki na ƙashin ƙugu yayin yin hawan hip don ƙara ƙarin juriya da haɓaka haɗin tsoka.
• Ƙwallon Kwanciyar Kwance Tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da sanya ƙafafunku a kan ƙwallon kwanciyar hankali maimakon ƙasa, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana ƙara haɓaka ainihin ku.
• Kwance Kwance Tare da Kafa akan benci: Wannan bambancin ya haɗa da sanya ƙafafunku a kan benci ko dandali mai tasowa, wanda ke ƙara yawan motsi kuma yana kai hari ga glutes da hamstrings sosai.

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

• Lunges: Lunges suna da matukar dacewa ga Kwancen Hip Lifts kamar yadda suke kaiwa ga glutes da hamstrings, kuma suna shiga quadriceps, inganta ƙarfin jiki da daidaituwa.
• Gadar Glute: Wannan motsa jiki yana kama da Ƙarya Hip Lifts a cikin cewa da farko yana kaiwa ga glutes da hamstrings, amma kuma yana shiga cikin tsokoki, don haka inganta motsi na hip da kwanciyar hankali, da haɓaka ƙarfin gaske.