Resistance Band Hip Tuba

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

Sakonni ga Resistance Band Hip Tuba

Jamshiyar Juriya Banda Burtaniya muhimmin abu ne mai inganci da aka kirkira don karfafa gwiwa don karfafa gwiwa da sautin glutes, da hamstrings, da kuma tsokoki. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da ƙarfin mutum da juriya. Mutane za su so yin wannan motsa jiki ba kawai don inganta ƙananan ƙarfin jikinsu da kwanciyar hankali ba amma har ma don haɓaka siffar jikinsu da kuma aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Resistance Band Hip Tuba

• Zauna a ƙasa tare da durƙusa gwiwoyi, ƙafafu a kwance a ƙasa, da baya ga wani benci mai ƙarfi ko akwati.
• Tura ta cikin diddige ku kuma ɗaga kwatangwalo daga ƙasa, ja da ƙarfin juriya yayin da kuke yin haka har sai kafadu, kwatangwalo, da gwiwoyi sun daidaita a madaidaiciyar layi.
• Riƙe wannan matsayi na ɗan lokaci, matsi da glutes a saman motsi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, sarrafa motsi a kan juriya na band, kuma maimaita motsa jiki.

Lajin Don yi Resistance Band Hip Tuba

• Wurin Ƙafa: Kuskure na gama gari shine sanya ƙafafu da nisa sosai daga jiki. Ya kamata ƙafafunku su kasance da nisa-kwatanci kuma a sanya su kamar gwiwoyinku suna haifar da kusurwa 90-digiri a saman kullun hip. Sanya ƙafar ƙafa ba daidai ba na iya haifar da ƙarancin motsa jiki da kuma yuwuwar raunin gwiwa.
• Daidaita Jiki: Lokacin ɗaga kwatangwalo, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku a saman motsi. Ka guji wuce gona da iri na baya ko barin gwiwoyinka su shiga ciki saboda waɗannan na iya haifar da rauni.
• Motsi Mai Sarrafa: Yi kowane maimaitawa tare da jinkirin, motsi masu sarrafawa. Ka guje wa jaraba

Resistance Band Hip Tuba Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Hip Tuba?

Ee, masu farawa zasu iya yin motsa jiki na Resistance Band Hip Thrust. Babban motsa jiki ne ga masu farawa saboda yana da ƙarancin tasiri kuma ana iya canzawa cikin sauƙi don dacewa da kowane matakin dacewa. Yana kaiwa ga glutes da hamstrings, yana taimakawa wajen ƙarfafawa da sautin waɗannan wurare. Duk da haka, kamar kowane motsa jiki, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan tsari mai kyau don guje wa rauni. Yayin da ƙarfi da jimiri suka inganta, ana iya ƙara juriya.

Me ya sa ya wuce ga Resistance Band Hip Tuba?

• Ƙunƙarar Ƙaƙwalwar Ƙwallon Ƙwaƙwalwa Tare da Sace: Wannan bambancin yana ƙara ƙarin motsi zuwa ƙarshen ƙwanƙwasa, inda kuke tura gwiwoyinku daga juriya na band, kuna niyya ga cinyoyin waje da cinya.
• Tsohon gwagwarmaya band-banda mai ban sha'awa: A cikin wannan bambance-bambancen, kuna da ƙafafunku a kan benci ko Mataki, wanda, wanda, wanda, wanda, wanda zai iya ƙara yawan motsi da kuma yin ƙarin kalubale.
• Ƙunƙarar Ƙaƙwalwar Ƙwaƙwalwa tare da Dakata: Wannan bambancin ya haɗa da riƙe matsayi na sama na ƙuƙwalwar hip na ƴan daƙiƙa don ƙara lokacin a cikin tashin hankali, wanda zai iya taimakawa wajen ƙara kunna glutes.
• Banded Hip Thrust with Pulse: Wannan bambance-bambancen yana ƙara ƙaramin motsi a saman bugun hip, wanda zai iya taimakawa wajen ƙara ƙonewa.

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Hip Tuba?

• Squats with Resistance Bands: Waɗannan suna haɗa ƙungiyoyin tsoka iri ɗaya kamar Hip Thrust - glutes, hamstrings, da quadriceps - kuma suna iya taimakawa haɓaka ƙarfin ƙarfi da kwanciyar hankali gabaɗaya, yana sa hip ɗin ya fi ƙarfi.
• Clamshells with Resistance Bands: Wannan motsa jiki yana hari ga masu satar hip, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsin bugun hip, don haka haɓaka aikin gabaɗayan bugun hip.