Madaidaicin Ƙafar Kickback

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

Sakonni ga Madaidaicin Ƙafar Kickback

Kickback madaidaiciya shine ingantaccen motsa jiki wanda ke aiki da kuma ƙarfafawa tsinkayen glutes da tsokoki na ci gaba, kwanciyar hankali, da wasan motsa jiki. Wannan motsa jiki cikakke ne ga masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa zuwa masu ci gaba, saboda iyawar sa da daidaitawa. Mutane na iya so su haɗa Madaidaicin Ƙafar Kickbacks a cikin ayyukansu na yau da kullun don haɓaka ƙarfin ƙananan jikinsu, sassaƙa duwawunsu, da inganta yanayin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Madaidaicin Ƙafar Kickback

• Tsaya bayanka ya kwanta kuma zuciyarka ta shagaltu yayin da kake mike kafa daya a bayanka, kana rike da yatsun kafa zuwa kasa.
• Yin amfani da tsokoki na gluten ku, ɗaga ƙafar ku madaidaiciya zuwa saman rufin har sai ya dace da jikin ku, tabbatar da cewa ba za ku iya ba da baya ba.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, tabbatar da kula da iko a cikin motsi.
• Maimaita wannan darasi don adadin maimaitawa da ake so kafin canzawa zuwa ɗayan kafa.

Lajin Don yi Madaidaicin Ƙafar Kickback

• Shiga Mahimmancin ku: Don samun mafi kyawun motsa jiki, haɗa jigon ku cikin motsi. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana aiki da abs. Ka guji barin cikinka ya yi kasa a kasa.
• Sarrafa motsin ku: Ka guji karkatar da ƙafarka ko yin amfani da ƙarfi don ɗaga ƙafarka. Maimakon haka, sarrafa motsinku, ɗaga ƙafarku tare da glutes da hamstrings. Wannan zai taimaka don tabbatar da cewa kuna aiki da kyau ga tsokoki da aka yi niyya kuma ba za ku takura sauran sassan jikin ku ba.
• Kada ku wuce gona da iri: Lokacin da kuke kokawa, ku guji ɗaga ƙafarku sama da matakin hip. wuce gona da iri

Madaidaicin Ƙafar Kickback Tambayoyin Masu Nuna

Shi beginners za su iya Madaidaicin Ƙafar Kickback?

Ee, tabbas mafari za su iya yin motsa jiki na Miƙewar Ƙafar Kickback. Yana da motsa jiki mai sauƙi da tasiri wanda ke kaiwa ga tsokoki na gluteus. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara da ƙarfin haske kuma a hankali ƙara haɓaka yayin da ƙarfinku da jimirinku suka inganta. Koyaushe kiyaye tsari mai kyau don guje wa rauni da haɓaka tasirin motsa jiki. Idan kuna da wata damuwa ta lafiya, yana da kyau koyaushe ku tuntuɓi likita ko ƙwararrun motsa jiki kafin fara sabon motsa jiki na yau da kullun.

Me ya sa ya wuce ga Madaidaicin Ƙafar Kickback?

• The Fire Hydrant Kickback ya ƙunshi ɗaga ƙafar ku zuwa gefe a cikin 'wutar ruwa' kafin a mika ta kai tsaye.
• Ana yin Kickback na Tsaye yayin da yake tsaye kuma yana jinginin gaba kaɗan, tare da kafa ɗaya yana harbawa kai tsaye.
• Resistance Band Kickback ya ƙunshi yin amfani da ƙungiyar juriya a kusa da idon sawun ku don ƙara ƙarin ƙalubale zuwa daidaitaccen bugun ƙafar ƙafa.
• Ana yin Maɗaukakin Kickback tare da hannuwanku akan wani wuri mai ɗaukaka, kamar benci ko mataki, wanda ke ƙara yawan motsi kuma yana ƙarfafa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Madaidaicin Ƙafar Kickback?

• Kicks na Jaki: Waɗannan suna kama da Madaidaicin Ƙafar Kickbacks amma sun haɗa da durƙushe gwiwa, wanda zai iya ba da ƙarin mayar da hankali kan gluteus maximus, yana taimakawa wajen ƙarfafa ƙarfi da jimiri a cikin ƙungiyar tsoka.
• Squats: Squats suna cika Ƙafar Ƙafar Ƙafar Madaidaici ta hanyar yin aiki da dukan jiki, ciki har da glutes, hamstrings, da quads, don haka samar da cikakkiyar motsa jiki na jiki lokacin da aka haɗe shi da kickbacks.