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

Lever Hip Thrust wani motsa jiki ne mai matukar tasiri wanda ke kaiwa hari kuma yana ƙarfafa glutes, ƙwanƙwasa, da ainihin, yana haɓaka ƙarfi da kwanciyar hankali gaba ɗaya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya daidaita shi cikin sauƙi don dacewa da matakan ƙarfin mutum ɗaya. Mutane na iya so su haɗa wannan darasi a cikin abubuwan yau da kullun don fa'idodinsa wajen haɓaka matsayi, haɓaka wasan motsa jiki, da taimakawa rigakafin rauni.

Yanayinta: tsammanin nuni a nuni Lever Hip Tuba

• Sanya barbell ko nauyi a fadin kwatangwalo, tabbatar da cewa bai yi nauyi ba da ba za ku iya ɗaga shi ba amma nauyi isa ya ba da juriya.
• Tare da hannunka, riƙe da barbell a wuri kuma tura kwatangwalo zuwa sama ta hanyar matse glutes da hamstrings, yayin da kake ajiye kafadu da babba a ƙasa.
• A saman motsi, tabbatar cewa jikinka ya samar da layi madaidaiciya daga kafadu zuwa gwiwoyi.
• Rage hips ɗin ku baya zuwa wurin farawa kuma maimaita motsi don adadin maimaitawar da kuke so.

Lajin Don yi Lever Hip Tuba

• Kula da Matsayi: Ɗaya daga cikin kura-kurai na yau da kullun don gujewa shine yin baka. Koyaushe kiyaye kashin baya tsaka tsaki a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen guje wa rauni ba har ma yana tabbatar da cewa an yi niyya ga glutes yadda ya kamata.
• Cikakkun Hip Extension: Tabbatar cewa kuna samun cikakkiyar tsayin hips a saman motsi. Wannan yana nufin ya kamata hips ɗin ku ya zama cikakke kuma ya dace da jikin ku a kololuwar bugun. Kuskure na yau da kullun shine dakatar da ɗan gajeren lokaci, wanda zai iya rage tasirin motsa jiki.
• Motsi Mai Sarrafa: Ka guji amfani da kuzari don ɗaga nauyi. Ya kamata motsi ya kasance a hankali da sarrafawa, mai da hankali

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 a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane sabon motsa jiki, yana da mahimmanci don sauraron jikin ku kuma kada ku matsawa wuri mai nisa sosai.

Me ya sa ya wuce ga Lever Hip Tuba?

• Lever Hip Thrust with Resistance Bands: Wannan ya haɗa da yin daidaitaccen tuƙin hip amma tare da juriya da aka sanya a kusa da kwatangwalo don ƙara ƙarin juriya da ƙara ƙarfin motsa jiki.
• Lever Hip Thrust with A Pause: A cikin wannan bambancin, za ku dakata a saman motsi na ƴan daƙiƙa kaɗan kafin ku runtse hips ɗin ku baya, wanda ke ƙara lokacin da tsokoki ke cikin tashin hankali.
• Lever Hip Thrust tare da Hawan ƙafafu: Ta hanyar ɗaga ƙafafunku akan mataki ko akwati, za ku iya ƙara yawan motsi da ƙara sabon ƙalubale ga motsa jiki.
• Tushen Lever Hip Tushen Nauyi: Wannan ya haɗa da ƙara faranti masu nauyi ko ƙararrawa a kan kwatangwalo don ƙara juriya da sanya motsa jiki ya zama ƙalubale.

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

• Glute Bridge wani motsa jiki ne wanda ke haɗuwa da kyau tare da Lever Hip Thrusts saboda yana mai da hankali kan glutes da hamstrings, amma tare da ƙananan kaya, yana mai da shi kyakkyawan motsa jiki ko motsa jiki.
• Squats suna da matukar dacewa ga Lever Hip Thrusts yayin da suke aiki da ƙananan jiki, ciki har da glutes, quads, da hamstrings, inganta daidaitaccen ci gaban tsoka da inganta ƙarfin jiki gaba ɗaya.