Lever Tsayayyen Hip Extension

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

Sakonni ga Lever Tsayayyen Hip Extension

The Lever Standing Hip Extension wani ƙarfin horon motsa jiki ne wanda da farko ke nufi ga glutes da hamstrings, yana ba da gudummawa ga ingantacciyar ma'auni, matsayi, da ƙarancin ƙarfin jiki gaba ɗaya. Wannan motsa jiki yana da kyau ga 'yan wasa, mutanen da ke cikin nauyin nauyi, da kuma waɗanda suke so su inganta ƙarfin jikinsu ko sake farfadowa daga raunin da ya faru. Wani zai so yin wannan motsa jiki don haɓaka wasan motsa jiki, sautin ƙananan jikinsu, ko taimakawa wajen farfadowa da rigakafin raunuka.

Yanayinta: tsammanin nuni a nuni Lever Tsayayyen Hip Extension

• Matsar da nauyin ku zuwa ƙafa ɗaya, kiyaye gwiwa kadan kadan, yayin da sauran ƙafar ta kasance kyauta.
• Sannu a hankali ɗaga ƙafar ku ta kyauta madaidaiciya a bayanku, riƙe bayanku madaidaiciya kuma kada ku tanƙwara a kugu.
• Mika ƙafar ku zuwa baya gwargwadon iyawa, kuna matse glutes ɗinku a saman motsi.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, kiyaye iko a cikin motsi, sa'an nan kuma maimaita motsa jiki tare da ɗayan kafa.

Lajin Don yi Lever Tsayayyen Hip Extension

• ** Motsi Mai Sarrafa **: Lokacin yin haɓakar hip, motsi ya kamata ya kasance a hankali da sarrafawa. Ka guji karkatar da ƙafar ka baya da baya. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na glute don ɗaga ƙafarku a bayan ku. Wannan zai tabbatar da cewa ana amfani da tsokoki masu dacewa da kuma rage haɗarin rauni.
• **A guji wuce gona da iri**: Kuskure da aka saba shine yawaita cin gindi, wanda hakan kan haifar da ciwon baya ko rauni. Ya kamata a ɗaga ƙafar ku kawai zuwa inda jikinku yake cikin layi madaidaiciya. Idan bayanka ya fara kiba, kana dagawa kafarka da tsayi sosai.
• ** Shiga Jigon ku ***: Riƙe tsokoki na ciki a duk lokacin motsa jiki. Wannan zai taimaka kiyaye daidaiton ku

Lever Tsayayyen Hip Extension Tambayoyin Masu Nuna

Shi beginners za su iya Lever Tsayayyen Hip Extension?

Ee, masu farawa zasu iya yin aikin Lever Standing Hip Extension. Duk da haka, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma guje wa rauni. A hankali ƙara nauyi yayin da ƙarfi da jimiri ke inganta. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da dabarar da ta dace.

Me ya sa ya wuce ga Lever Tsayayyen Hip Extension?

• Tsoffin juriya yana tsayawa tsayawa na hip: A cikin wannan bambance-bambancen, kuna amfani da ƙungiyar jingina a haɗe da Sturdy post da idon ku, sannan kuyi karin haske.
• Dumbbell Standing Hip Extension: A cikin wannan sigar, kuna riƙe dumbbell a cikin maƙarƙashiyar gwiwa kuma kuyi tsayin hip, yana ba da ƙarin juriya na nauyi.
• Nauyin Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa: Wannan ya haɗa da sanya nauyin ƙafar ƙafa a kan ƙafar aiki don ƙara juriya yayin yin tsayin hip.
• The Smith Machine Standing Hip Extension: Wannan bambancin ya ƙunshi amfani da na'urar Smith, inda za ku sanya ƙafarku a ƙarƙashin mashaya sannan ku yi tsayin hips.

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

• Deadlifts: Wannan darasi yana haɗa ƙungiyoyin tsoka iri ɗaya kamar Lever Standing Hip Extension, gami da glutes, hamstrings, da ƙananan baya, don haka yana haɓaka ƙarfi da kwanciyar hankali gabaɗaya.
• Lunges: Lunges suna aiki akan tsokoki iri ɗaya kamar Lever Standing Hip Extension, wato glutes, hamstrings da quadriceps, don haka inganta daidaituwa, daidaitawa da motsin hip.