Lever Ƙafar Hip Guda Daya

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

Sakonni ga Lever Ƙafar Hip Guda Daya

Lever Single Leg Hip Thrust shine motsa jiki mai ƙarfi wanda ke kaiwa ga glutes, ƙwanƙwasa, da ƙananan baya, yana haɓaka ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Yana da kyau ga 'yan wasa ko masu sha'awar motsa jiki waɗanda ke son haɓaka aikinsu a cikin wasannin da ke buƙatar ƙafafu masu ƙarfi da ƙarfi. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum don haɓaka ƙarfin fashewarsu, daidaito, da kuma taimakawa wajen rigakafin rauni ta hanyar ƙarfafa tsokoki a kusa da haɗin gwiwa na hip.

Yanayinta: tsammanin nuni a nuni Lever Ƙafar Hip Guda Daya

• Sanya lefa ko barbell a kan kwatangwalo, tabbatar da cewa yana da amintacce da daidaito kafin ka fara motsa jiki.
• Ɗaga ƙafa ɗaya daga ƙasa, miƙe shi tsaye a gabanka yayin da yake kiyaye ɗayan ƙafarka da ƙarfi.
• Yin turawa ta diddige a ƙasa, ɗaga kwatangwalo daga ƙasa yayin da ke daidaita lefa ko barbell a kan kwatangwalo. Ya kamata ku kasance kuna ƙirƙirar madaidaiciyar layi daga kafaɗunku zuwa gwiwa na ƙafar da kuka shuka.
• Rage hips ɗin ku zuwa ƙasa kuma maimaita motsa jiki don adadin da ake so na maimaitawa, sannan canza ƙafafu.

Lajin Don yi Lever Ƙafar Hip Guda Daya

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Ba game da saurin gudu ba ne amma game da sarrafawa da ingancin reps ɗin ku. Ɗaga hips ɗin ku ta danna ta diddige har sai jikinku ya samar da layi madaidaiciya daga kafada zuwa gwiwa. Sa'an nan kuma, sannu a hankali rage jikin ku zuwa wurin farawa.
• Ci gaba da Mahimmanci: Yana da mahimmanci don kiyaye jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma har ma yana ɗaukar nauyin daga ƙananan baya, yana rage haɗarin rauni.
• Guji wuce gona da iri: Kuskuren gama gari yana wuce gona da iri a saman motsi. Tabbatar cewa kun ɗaga hips ɗin ku har sai jikinku ya zama

Lever Ƙafar Hip Guda Daya Tambayoyin Masu Nuna

Shi beginners za su iya Lever Ƙafar Hip Guda Daya?

Ee, masu farawa za su iya yin motsa jiki na Lever Single Leg Hip Thrust. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau da kuma hana rauni. Ana kuma ba da shawarar samun mai koyarwa na sirri ko gogaggen mutum da ke kula da masu farawa don tabbatar da cewa suna yin aikin daidai. Kamar kowane motsa jiki, yana da mahimmanci don dumama sosai kafin farawa kuma a ci gaba a hankali yayin da ƙarfi da jimiri ke ƙaruwa.

Me ya sa ya wuce ga Lever Ƙafar Hip Guda Daya?

• Gadar Glute wani nau'i ne, wanda aka yi ta hanyar kwance a baya da kuma tayar da kwatangwalo daga ƙasa, wanda za'a iya yi tare da ko ba tare da ƙarin nauyi ba.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ce ta bambanta inda kuke amfani da maɗaurin juriya a kusa da gwiwoyinku don ƙara ƙarin wani abu na wahala kuma ku yi niyya na waje.
• Gadar Glute guda ɗaya shine mafi ƙalubalanci bambance-bambancen inda kuke yin motsa jiki tare da ɗaga ƙafa ɗaya, wanda ke keɓancewa kuma yana aiki kowane glute daban-daban.
• Ƙafar Ƙafar Ƙafar Ƙafar Ƙafa wani bambanci ne inda aka sanya ƙafafunku a kan dandamali mai tasowa, yana ƙara yawan motsi da ƙarfin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Lever Ƙafar Hip Guda Daya?

• Bulgarian Split Squat: Wannan motsa jiki yana cike da Lever Single Leg Hip Thrust ta hanyar yin niyya ba kawai ga glutes ba, har ma da quadriceps da hamstrings, yana samar da ƙarin aikin motsa jiki na jiki.
• Deadlifts: Deadlifts suna aiki da ƙungiyoyin tsoka iri ɗaya kamar Lever Single Leg Hip Thrust, amma kuma suna shiga ƙananan baya da ainihin ku, inganta ƙarfin ku da kwanciyar hankali gabaɗaya, wanda zai iya haɓaka aikin ku na hip.