Makaɗa kai tsaye mai taurin kafa matattu

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Hamstrings

Sakonni ga Makaɗa kai tsaye mai taurin kafa matattu

Ƙafar Madaidaicin Ƙafar Ƙafar Ƙafar Ƙafar Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafa motsa jiki wanda da farko ke kaiwa hamstrings, glutes, da ƙananan baya, yana inganta ƙarfin jiki da kwanciyar hankali. Babban motsa jiki ne ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan dacewa daban-daban. Mutane da yawa za su so yin wannan motsa jiki don inganta ƙarfin sarkar su na baya, haɓaka wasan motsa jiki, da rage haɗarin rauni a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Makaɗa kai tsaye mai taurin kafa matattu

• Tsaya kafafun ku madaidaiciya, tare da ɗan lanƙwasa a cikin gwiwoyi, kuma ku rataye a cikin kwatangwalo don runtse jikin ku zuwa ƙasa, ajiye bayanku a kwance.
• Yayin da kake sauke jikinka, tabbatar da cewa an mika hannunka kai tsaye zuwa ƙasa, kiyaye tashin hankali a kan band.
• Da zarar jikin jikinka ya yi kusan layi daya da ƙasa, dakata na ɗan lokaci, sa'an nan kuma haɗa glutes ɗinka da ƙwanƙwasa don ɗaga jikinka zuwa wurin farawa.
• Maimaita motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye bayanku madaidaiciya da ainihin aiwatar da aikin.

Lajin Don yi Makaɗa kai tsaye mai taurin kafa matattu

• Ka Tsaya Bayanka Madaidaici: Wani kuskuren gama gari shine zagaye baya yayin motsa jiki. Wannan na iya haifar da rauni. Madadin haka, kiyaye bayanku madaidaiciya kuma jigon ku ya tsunduma cikin motsa jiki. Ya kamata bayanku ya kasance a cikin tsaka tsaki daga farkon motsi zuwa ƙarshe.
• Hinge a Hips: Ya kamata motsi ya fito daga kwatangwalo, ba ƙananan baya ba. Ka yi tunanin tura kwatangwalo a baya yayin da kake runtse jikinka, sannan ka tura su gaba yayin da kake komawa tsaye. Wannan zai taimaka ƙaddamar da hamstrings da glutes yadda ya kamata.
• Guji Kulle Gwiwowinku: Yayin da ake kiran motsa jiki a matsayin matattu, gwiwoyinku bai kamata a kulle gaba ɗaya ba. Tsayawa dan lankwasa a cikin ku

Makaɗa kai tsaye mai taurin kafa matattu Tambayoyin Masu Nuna

Shi beginners za su iya Makaɗa kai tsaye mai taurin kafa matattu?

Ee, masu farawa za su iya yin motsa jiki na Band Straight Back Stiff Leg Deadlift, amma yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Wannan motsa jiki yana hari ga hamstrings da ƙananan baya. Yana da kyau koyaushe ga masu farawa su sami mai koyarwa na sirri ko ƙwararrun masu zuwa motsa jiki su kula da fom ɗin su da farko. Yana da mahimmanci kuma ku saurari jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Makaɗa kai tsaye mai taurin kafa matattu?

• Deadlift na Romanian Banded: Maimakon kiyaye kafafunku gaba daya, kuna dan karkatar da gwiwoyinku a cikin wannan bambancin, wanda ke ba da fifiko ga glutes da hamstrings.
• Band Madaidaicin Baya Ƙafar Ƙafar Ƙafar Matattu tare da Jeri: Wannan bambancin yana ƙara motsi na jiki na sama zuwa motsa jiki, yana aiki da tsokoki na baya yayin da kake jera band din zuwa kirjin ku a saman motsi.
• Band Madaidaicin Baya Ƙafar Ƙaƙƙarfan Ƙafar Matattu tare da Latsa Sama: Da zarar kun ɗaga band ɗin zuwa matakin hip, sai ku danna shi sama, yin aiki da kafadu da hannayenku ban da ƙananan jikin ku.
• Band Madaidaicin Baya Ƙafar Ƙafar Ƙaƙwalwar Ƙafa tare da Squat: Bayan yin aikin matattu, sai ku shiga cikin squat yayin da kuke riƙe da band, ƙara ƙarin aiki don quads.

Me suna da abin da ya sanya ɗaukehawa ga Makaɗa kai tsaye mai taurin kafa matattu?

• Band Good Mornings: Wannan motsa jiki yana da matukar dacewa saboda yana kuma jaddada tsarin motsi na hip, kamar ƙaƙƙarfan ƙafar ƙafa, wanda yake da mahimmanci don ƙarfafa ƙananan baya, glutes, da hamstrings.
• Band Squats: Ƙwararrun maɗaukaki na iya haɓaka ƙaƙƙarfan ƙafar ƙafar ƙafa ta hanyar kai hari ga ƙungiyoyin tsoka iri ɗaya - glutes, hamstrings, da ƙananan baya, amma kuma sun haɗa da quadriceps, suna ba da ƙarin aikin motsa jiki na jiki.