Lever Hip Tuba

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

Sakonni ga Lever Hip Tuba

The Lever Hip Thrust motsa jiki ne na horarwa mai ƙarfi wanda ke yin hari ga glutes, ƙwanƙwasa, da ƙananan baya, yana ba da fa'idodi masu mahimmanci ga ƙarfin ƙarancin jiki gaba ɗaya da kwanciyar hankali. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman haɓaka ƙananan ƙarfin jikinsu da ma'anar tsoka. Wannan motsa jiki yana da mahimmanci musamman kamar yadda zai iya taimakawa wajen inganta aiki a cikin wasanni da ayyuka daban-daban, inganta matsayi mafi kyau, kuma yana iya rage haɗarin rauni a cikin ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Lever Hip Tuba

• Sanya barbell ko lefa a kan kwatangwalo, tabbatar da cewa yana da amintacce da daidaito kafin fara motsa jiki.
• Tare da hannayenku suna kama sandar ko lefa, matsa ta cikin diddige ku don ɗaga kwatangwalo daga ƙasa, ɗaga nauyi yayin da kuke yin haka.
• A saman motsi, matse glutes ɗin ku don tabbatar da cewa kuna shigar da tsokoki daidai kuma ku riƙe na ɗan lokaci.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, sarrafa nauyi yayin da kuke yin haka, don kammala maimaitawa ɗaya na Lever Hip Thrust.

Lajin Don yi Lever Hip Tuba

• ** Rike Form:** Yayin da kuke yin motsa jiki, ci gaba da ƙwaƙƙwaran zuciyar ku kuma ku kula da kashin baya tsaka tsaki. Ka guji ɗaga baya ko ɗaga ƙafafu daga ƙasa, domin waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da rauni. Maimakon haka, mayar da hankali kan turawa ta hanyar diddige ku da matsi da glutes yayin da kuke ɗaga kwatangwalo.
• **Motsi Mai Sarrafawa:** Tuƙin hip ɗin lever ba game da saurin gudu bane, amma game da sarrafawa, motsin ganganci. Ka guje wa kuskuren gaggawa ta hanyar motsa jiki, wanda zai iya haifar da siffar da ba daidai ba da kuma yiwuwar rauni. Maimakon haka, ɗauki lokacinku, musamman a lokacin raguwa, wanda yake da mahimmanci

Lever Hip Tuba Tambayoyin Masu Nuna

Shi beginners za su iya Lever Hip Tuba?

Ee, masu farawa zasu iya yin motsa jiki na Lever Hip Thrust. Duk da haka, yana da mahimmanci don farawa da ƙananan nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Lever Hip Tuba?

• Lever Hip Thrust tare da Resistance Makada: Ƙara maƙallan juriya zuwa tudun hip ɗin ku na iya ƙara ƙarfi da tasiri na motsa jiki.
• Lever Hip Thrust with Weight Plate: Wannan bambancin ya ƙunshi sanya farantin nauyi akan kwatangwalo don ƙara ƙarin juriya da ƙalubalen motsa jiki.
• Ƙunƙwasa Lever Hip Tuba: Ana yin wannan bambancin akan benci mai karkata wanda ke canza kusurwar motsa jiki kuma yana kaiwa sassa daban-daban na glutes.
• Lever Hip Thrust tare da Kafa akan Ƙwallon Swiss: A cikin wannan bambancin, maimakon sanya ƙafafunku a ƙasa, kuna sanya su a kan ƙwallon Swiss, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana daɗaɗa mahimmanci.

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

• Gadar Glute: Wannan motsa jiki yana cike da Lever Hip Thrust ta hanyar mai da hankali kan tsokoki na glute a cikin irin wannan motsi na hip-extension, amma daga wani kusurwa daban, don haka yana samar da motsa jiki mai kyau ga tsokoki na gluteal.
• Deadlifts: Deadlifts wani motsa jiki ne na haɗin gwiwa saboda suna kaiwa ga sarkar baya, gami da glutes da hamstrings, kama da Lever Hip Thrust, amma kuma suna haɗar tsokoki na baya da na asali, suna haɓaka ƙarfi da kwanciyar hankali gabaɗaya.