Pump Frog Nauyin Jiki

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Gluteus Medius
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Tensor Fasciae Latae

Sakonni ga Pump Frog Nauyin Jiki

Famfotin Frog na Jiki shine ingantaccen motsa jiki na jiki wanda da farko ke kai hari ga tsokoki, haɓaka ƙarfi da haɓaka sautin tsoka. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu da sifar su. Mutane za su so yin wannan motsa jiki kamar yadda ba ya buƙatar kayan aiki, za a iya yin shi a ko'ina, kuma yana taimakawa wajen inganta motsi na hip, matsayi, da kwanciyar hankali na jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Pump Frog Nauyin Jiki

• Kwanta baya kan gwiwar gwiwar ku, rike bayanku a mike kuma hakin ku ya dan dan nutsu zuwa kirjinki.
• Tura ƙafafunku a cikin ƙasa kuma ku ɗaga kwatangwalo daga ƙasa, kuna matse glutes a saman motsi.
• Rage hips ɗin ku zuwa sama sama da ƙasa, kiyaye tashin hankali a cikin glutes.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin motsi da mayar da hankali ga tsokoki na glute.

Lajin Don yi Pump Frog Nauyin Jiki

• Shagaltar da Glutes ɗin ku: Don samun mafi kyawun wannan darasi, yana da mahimmanci ku shiga cikin glutes ɗin ku cikin motsi. Lokacin ɗaga kwatangwalo daga ƙasa, matse glutes ɗin ku kuma riƙe na ɗan lokaci a saman. Ya kamata ku ji tashin hankali a cikin glutes, ba a cikin ƙananan baya ko hamstrings ba.
• Ka Kiyaye Kanka da Wuyanka: Wani kuskure na yau da kullun shine takura wuyan ta hanyar ɗaga kai daga ƙasa. Kiyaye kai da wuyanka a annashuwa a ƙasa a duk lokacin motsa jiki don guje wa nau'in da ba dole ba.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Makullin yin famfo mai inganci shine yin

Pump Frog Nauyin Jiki Tambayoyin Masu Nuna

Shi beginners za su iya Pump Frog Nauyin Jiki?

Ee, masu farawa zasu iya yin motsa jiki na Frog Frog. Motsa jiki ne mai sauƙi wanda ke kai hari ga glutes. Koyaya, kamar kowane motsa jiki, yana da mahimmanci don farawa da ƙaramin ƙara kuma a hankali ƙara yayin da ƙarfin ku da jimirinku suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Kuna iya yin la'akari da samun jagora daga mai horarwa na sirri ko ƙwararriyar motsa jiki don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Pump Frog Nauyin Jiki?

• Ƙwallon Ƙwallon Ƙwaƙwalwa: Don wannan bambancin, za ku iya sanya ƙafafunku a kan wani wuri mai ɗaukaka kamar mataki ko benci don haɓaka kewayon motsi da ƙara ƙalubalanci glutes.
• Banded Frog Pump: Ƙara bandeji mai juriya a kusa da cinyoyinku a lokacin famfo na kwadi zai iya taimakawa wajen shiga tsokoki mai kyau.
• Famfon Frog Na Nauyi: Riƙe dumbbell ko farantin nauyi akan kwatangwalo yayin yin famfon kwaɗo na iya ƙara ƙarfin motsa jiki da haɓaka haɓakar tsoka.
• Sliding Frog Pump: Wannan bambancin ya haɗa da zamewa ƙafafu a ciki da waje a kan shimfida mai santsi ko amfani da faifai, ƙara ƙarin ƙalubale ga ainihin ku da tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Pump Frog Nauyin Jiki?

• Hip Thrusts wani motsa jiki ne mai alaƙa kamar yadda kuma suke mayar da hankali ga tsokoki masu laushi, amma sun haɗa da kwatangwalo da ƙananan baya, don haka suna samar da ƙarin motsa jiki da kuma inganta ƙarfin gabaɗaya da kwanciyar hankali.
• Squats kuma suna da ƙari saboda yayin da suke kaiwa ga ƙananan tsokoki na jiki da yawa ciki har da glutes, suna kuma taimakawa wajen inganta ƙarfin jiki gaba ɗaya da daidaito, yana mai da su babban ƙari ga aikin motsa jiki wanda ya haɗa da Fashin Frog na Jiki.