Lever Hip Extension

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Hip Extension

Lever Hip Extension wani motsa jiki ne da aka yi niyya wanda da farko yana ƙarfafa gluteus maximus da hamstrings, yana ba da gudummawa ga ingantacciyar daidaituwa, matsayi, da wasan motsa jiki. Ya dace da daidaikun mutane a matakan motsa jiki daban-daban, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki don haɓaka ƙananan ƙarfin jiki, tallafawa ƙungiyoyi masu aiki a rayuwar yau da kullum, da kuma inganta zaman lafiyar jiki gaba ɗaya da sassauci.

Yanayinta: tsammanin nuni a nuni Lever Hip Extension

• Tabbatar cewa ɗayan ƙafarku tana rataye da yardar rai kuma hannayenku suna riƙe da hannaye don tallafi.
• Tare da karkatar da ƙafar ƙafa, tura farantin ƙafar baya ta amfani da glutes da hamstrings, tabbatar da hip ɗin yana yin aikin ba ƙananan baya ba.
• Tsara kwatangwalo har sai kafarka ta mike a bayanka, tabbatar da kiyaye jikinka na sama a tsaye a duk lokacin motsi.
• A hankali mayar da ƙafar ku zuwa matsayi na farawa, tsayayya da nauyin nauyi yayin da kuke mayar da shi zuwa ƙasa don tabbatar da cewa kuna aiki da tsokoki a kan hanya kuma.

Lajin Don yi Lever Hip Extension

• Motsi masu Sarrafa: Guji sauri, motsin motsi wanda zai iya haifar da rauni. Madadin haka, ɗaga ƙafar ku a hankali da sarrafawa, mai da hankali kan tsokoki na glute. Rage ƙafar ku a cikin jinkirin, tsarin sarrafawa. Wannan ba kawai zai hana rauni ba amma har ma ya tabbatar da iyakar tsoka.
• Cikakkun Motsi: Don samun mafi kyawun motsa jiki, tabbatar da cewa kuna cikin cikakken yanayin motsi. Wannan yana nufin ɗaga ƙafar ku kamar yadda za ku iya yayin da kuke riƙe da tsari mai kyau, sannan ku rage shi har zuwa ƙasa.
• Guji wuce gona da iri: Kuskure ɗaya na gama gari shine wuce kafa a yayin ɗagawa. Wannan na iya sanya damuwa mara amfani a kan ƙananan baya. Madadin haka, mayar da hankali kan amfani da glutes ɗinku zuwa

Lever Hip Extension Tambayoyin Masu Nuna

Shi beginners za su iya Lever Hip Extension?

Ee, masu farawa zasu iya yin motsa jiki na Lever Hip Extension. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagorance ku ta hanyar motsa jiki da farko. Kamar yadda yake tare da kowane motsa jiki, idan kun ji wani ciwo mai ban mamaki ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi ƙwararren kiwon lafiya.

Me ya sa ya wuce ga Lever Hip Extension?

• Prone Hip Extension wani sigar ne inda zaku kwanta a ciki kuma ku ɗaga ƙafar ku zuwa sama, ku riƙe ta madaidaiciya.
• Ƙafar Hip ɗin Ƙafa guda ɗaya shine mafi ƙalubalanci bambancin inda kuke yin motsi da ƙafa ɗaya yayin da kuke ajiye ɗayan a ƙasa.
• Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwaƙwalwa shine bambancin inda kake yin motsa jiki tare da durƙusa gwiwa a kusurwar digiri 90, mai da hankali sosai akan glutes.
• Resistance Band Hip Extension wani bambanci ne inda kuke amfani da bandungiyar juriya a kusa da idon sawun ku don ƙara ƙarin ƙarfi ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Lever Hip Extension?

• Squats wani motsa jiki ne wanda ya dace da Lever Hip Extension saboda dukansu suna aiki a kan motsi na hawan hip, inganta motsi da iko a cikin kwatangwalo.
• Har ila yau, huhu yana haɓaka Ƙarfafa Hip Hip ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya, irin su glutes, hamstrings, da quads, wanda zai iya inganta ƙarfin jiki gaba ɗaya da juriya.