Kwance Madadin Hip Extension

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

Sakonni ga Kwance Madadin Hip Extension

A kwance madadin hip na motsa jiki ne mai ƙarancin motsa jiki wanda ke haifar da tsokoki mai laushi, da hamstrings, da ƙananan baya, ƙara ƙarfi da sassauci a waɗannan yankuna. Yana da kyau ga masu farawa, waɗanda ke murmurewa daga raunin da ya faru, ko duk wanda ke neman inganta ƙarfin jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka aikin ku a cikin sauran ayyukan jiki, haɓaka matsayi, da rage haɗarin ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Kwance Madadin Hip Extension

• Ɗaga ƙafa ɗaya daga ƙasa, ajiye shi a tsaye, har sai hip ɗin ya cika kuma za ku ji raguwa a cikin tsokoki na glute.
• Sannu a hankali rage ƙafar baya zuwa wurin farawa, tabbatar da cewa kuna kula da iko a duk lokacin motsi.
• Maimaita motsi tare da ɗayan kafa, ɗaga shi daga ƙasa har sai hip ɗinku ya cika.
• Ci gaba da musanya tsakanin kafafu biyu don adadin da ake so na maimaitawa.

Lajin Don yi Kwance Madadin Hip Extension

• Motsi Mai Sarrafa: Ɗaga ƙafa ɗaya daga ƙasa, kiyaye shi madaidaiciya kuma kada a durƙusa a gwiwa. Ɗaga shi sama da yadda za ku iya tafiya cikin jin daɗi, sannan ku rage shi a hankali. Makullin anan shine sarrafa motsi tare da glutes da hamstrings, ba ƙananan baya ba. Gudun motsa jiki ko yin amfani da ƙarfi maimakon ƙarfin tsoka kuskure ne na kowa kuma yana iya haifar da rauni.
• Madadin Ƙafafun: Bayan ka runtse ƙafarka baya, maimaita motsi tare da ɗayan ƙafarka. Wannan shine 'madaidaicin' ɓangaren Ƙarya Madadin Hip Extension. Tabbatar ba kowace kafa daidai da hankali don kauce wa rashin daidaituwar tsoka.
• Ka Kiyaye Giginka: Kuskure ɗaya na gama gari shine

Kwance Madadin Hip Extension Tambayoyin Masu Nuna

Shi beginners za su iya Kwance Madadin Hip Extension?

Ee, masu farawa zasu iya yin motsa jiki Madadin Hip Extension. Wannan motsa jiki mai sauƙi ne kuma baya buƙatar kowane kayan aiki, yana sa ya dace da daidaikun mutane na kowane matakan dacewa. Duk da haka, kamar kowane sabon motsa jiki, masu farawa ya kamata su fara sannu a hankali kuma su mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki idan kuna da wata damuwa ko tambayoyi game da yin motsa jiki daidai.

Me ya sa ya wuce ga Kwance Madadin Hip Extension?

• Ƙwaƙwalwar Hip mai nauyi: Kuna iya ƙara dumbbell ko ma'aunin ƙafar idon ƙafafu yayin yin aikin motsa jiki don ƙara juriya da kuma sa ya zama kalubale.
• Kwanciyar hankali ball enight: maimakon kwance a ƙasa, zaka iya amfani da kwanciyar hankali. Wannan zai ƙara shigar da tsokoki na tsakiya kuma ya ƙalubalanci ma'auni.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa: Ta hanyar ƙara juriya a kusa da idon sawu ko cinyoyin ku, za ku iya ƙara juriya kuma ku ƙalubalanci glutes ɗin ku har ma.
• Hukumar Hip da aka aika da kai: ta sanya ƙafafunku a kan wani yanki mai tsayi kamar mataki ko benci, zaku iya ƙara yawan motsi da kuma ƙwanƙwasa tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Kwance Madadin Hip Extension?

• Darasi na tsuntsu ya cika da kwance shimfidar hancin kamar yadda ba kawai yana ƙarfafa ragi da daidaituwa ba, waɗanda ke da mahimmanci don yin motsa jiki na hip yadda yakamata.
• Dogara ta buga motsa jiki wani kyakkyawan tsari ne ga fadada hayaki na masarufi saboda yana da niyyar fadada hip, amma yana ƙara kashi na hip na motsa jiki.