Resistance Band Duck Walk

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Bakin Korewa aiki aiki.

Sakonni ga Resistance Band Duck Walk

The Resistance Band Duck Walk wani motsa jiki ne na ƙananan jiki wanda da farko ke kaiwa glutes, hamstrings, da quadriceps, haɓaka ƙarfi da jimiri. Yana da kyakkyawan motsa jiki ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane da ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya inganta daidaituwar ku, daidaitawa, da kuma wasan motsa jiki gabaɗaya, yana mai da shi zaɓi mai kyawawa ga waɗanda ke neman cikakken aikin motsa jiki na jiki.

Yanayinta: tsammanin nuni a nuni Resistance Band Duck Walk

• Rage jikin ku a cikin squat matsayi, ajiye baya madaidaiciya, kirji sama da gwiwoyi a bayan yatsun kafa.
• Fara tafiya gaba, kiyaye matsayin squat da tabbatar da cewa gwiwoyinku sun durƙusa kuma cinyoyin ku sun kasance daidai da ƙasa.
• Ɗauki ƙananan matakai, motsa ƙafa ɗaya gaba a lokaci guda yayin da ake ci gaba da tashin hankali a kan band.
• Maimaita wannan motsi don saita adadin matakai ko don takamaiman nisa, sannan ku juya kuma duck kuyi tafiya zuwa wurin farawa.

Lajin Don yi Resistance Band Duck Walk

• Kula da Matsayi: Tabbatar cewa kashin baya ya kasance tsaka tsaki kuma an ɗaga kirjin ku a duk lokacin motsa jiki. Ka guji runguma ko jingina da baya sosai, saboda hakan na iya haifar da ciwon baya. Kallonka ya kamata ya kasance a gaba, ba ƙasa a ƙafafunka ba.
• Motsi masu Sarrafa: Guji saurin motsi. Ba game da saurin gudu ba ne, amma game da sarrafawa da kiyaye tashin hankali a cikin ƙungiyar. Ɗauki ƙanana, matakan jinkirin don tabbatar da cewa kuna aiki da glutes, hamstrings, da quads yadda ya kamata.
• Form Squat Da Ya dace: Lokacin yin tafiya duck, za ku kasance cikin matsayi na rabin-squat. Tabbatar kiyaye gwiwoyinku a layi tare da yatsun kafa kuma kada ku bari gwiwoyinku su shiga ciki.

Resistance Band Duck Walk Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Duck Walk?

Ee, masu farawa za su iya yin motsa jiki na Resistance Band Duck Walk, amma yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi kuma a mai da hankali kan kiyaye tsari mai kyau. Wannan motsa jiki ƙaramin motsa jiki ne wanda ke kaiwa ga cinya da cinya. Ana ba da shawarar koyaushe don fara kowane sabon motsa jiki na yau da kullun a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan don hana rauni. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko mai horarwa na iya zama da fa'ida don tabbatar da aikin yana yin daidai.

Me ya sa ya wuce ga Resistance Band Duck Walk?

• Resistance Band Duck Walk tare da Squat: Wannan bambancin ya haɗa da squat kowane ƴan matakai, yana ƙara ƙarin ƙalubale ga quads da glutes.
• Reverse Resistance Band Duck Walk: A cikin wannan bambance-bambance, kuna tafiya da baya maimakon gaba, kuna mai da hankali kan hamstrings da glutes.
• Juriya Band Duck Walk tare da Jump: Kowane ƴan matakai, ƙara ƙaramin tsalle. Wannan nau'in plyometric yana ƙara ƙarfi kuma yana aiki akan ƙarfin fashewa.
• Juriya Band Duck Walk tare da Babban Jikin Jiki: Ƙara motsi na sama ta hanyar riƙe wani juriya tare da hannayenku da ja da shi yayin da kuke tafiya, aiki duka ƙasa da babba lokaci guda.

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Duck Walk?

• Tafiya na Lateral Band: Tafiya na gefe tare da makaɗaɗɗen juriya babban motsa jiki ne na haɓaka yayin da suke mai da hankali kan ƙungiyoyin tsoka iri ɗaya kamar yadda duck ke tafiya, amma daga wani kusurwa daban, wanda ke taimakawa haɓaka motsi na gefe da kwanciyar hankali.
• Glute Bridges with Resistance Bands: Wannan motsa jiki yana cike da Resistance Band Duck Walk ta hanyar mai da hankali kan glutes da hamstrings, ƙarfafa waɗannan tsokoki da haɓaka ƙarfin jiki da kwanciyar hankali gaba ɗaya, wanda ke da mahimmanci ga tafiya duck.