Resistance Band Supine Hip Bridge Maris

• Sakonnin ƙafa: Hamstrings: Kwarewar Firgunanan., Kafa'in gaba.
• Kayan aiki: Bakin Korewa aiki aiki.
• Musulunci Masu gudummawa: Gluteus Maximus, Hamstrings
• Musulunci Masu ɗauke da masu gudummawa: Quadriceps

Sakonni ga Resistance Band Supine Hip Bridge Maris

The Resistance Band Supine Hip Bridge Maris motsa jiki ne mai dacewa wanda ke ƙarfafa glutes, hamstrings, core, da flexors na hip, inganta cikakken kwanciyar hankali da daidaito. Mafi dacewa ga 'yan wasa, masu sha'awar motsa jiki, da waɗanda ke farfadowa daga ƙananan raunin jiki, yana haɓaka aiki a cikin wasanni da ayyukan yau da kullum wanda ke buƙatar ƙananan ƙarfin jiki. Mutane da yawa za su so su shiga cikin wannan motsa jiki kamar yadda ba kawai taimakawa wajen gina jimiri da motsi ba, amma kuma yana taimakawa wajen inganta matsayi da rage haɗarin ciwon baya da raunuka.

Yanayinta: tsammanin nuni a nuni Resistance Band Supine Hip Bridge Maris

• Tura kwatangwalo zuwa sama zuwa gada, ajiye kafadu da hannaye a kasa don tallafi. Ƙungiyar juriya ya kamata ta zama taut amma ba takura ba.
• Yanzu, a hankali ɗaga gwiwa ɗaya zuwa ga ƙirjin ku, kamar kuna tafiya a wurin. Rike ɗayan ƙafar da ƙarfi a ƙasa.
• Rage ƙafarka da aka ɗaga baya zuwa ƙasa kuma maimaita motsi tare da ɗayan ƙafar. Wannan yana kammala maimaita motsa jiki ɗaya.
• Ci gaba da musayar ƙafafu don adadin da ake so na maimaitawa, duk yayin da kuke riƙe matsayi na gada da kiyaye bandejin juriya.

Lajin Don yi Resistance Band Supine Hip Bridge Maris

• Tsare Tsare Tsare Tsare: Zaɓi ƙungiyar juriya da ke da ƙalubale amma tana ba ku damar yin motsa jiki tare da tsari daidai. Idan band ɗin ya matse sosai, zai iya haifar da ku don daidaita tsarin ku, wanda zai haifar da ƙarancin motsa jiki da ƙara haɗarin rauni.
• Shiga Mahimmancin ku: Kafin ku fara motsa jiki, tabbatar da shigar da ainihin ku kuma ku ci gaba da tafiyar da shi a duk lokacin motsa jiki. Wannan zai taimaka maka kiyaye kwanciyar hankali da daidaituwa, waɗanda ke da mahimmanci don yin aikin a cikin aminci da inganci.
• Matsalolin Sarrafa: Lokacin yin tafiya, ɗaga ƙafa ɗaya daga bene a lokaci ɗaya yayin da kuke ɗaukan hips ɗin ku. Ka guji yin gaggawar motsi. Madadin haka, matsawa cikin hankali da sarrafawa don tabbatar da ku

Resistance Band Supine Hip Bridge Maris Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Supine Hip Bridge Maris?

Ee, masu farawa za su iya yin motsa jiki na Resistance Band Supine Hip Bridge Maris. Duk da haka, yana da mahimmanci a fara da ƙungiyar juriya mai sauƙi don guje wa rauni ko rauni kuma a hankali ƙara juriya yayin da ƙarfi da tsari suka inganta. Hakanan yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don samun mafi kyawun motsa jiki da hana raunin da ya faru. Idan an ji wani rashin jin daɗi ko ciwo, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki.

Me ya sa ya wuce ga Resistance Band Supine Hip Bridge Maris?

• Resistance Band Single-Leg Bridge: A cikin wannan bambancin, kuna yin motsi iri ɗaya kamar gadar hipan gargajiya, amma ɗaga ƙafa ɗaya daga ƙasa yayin da kuke ajiye band ɗin juriya a kusa da cinyoyinku.
• Resistance Band Hip Thrust: Hakazalika da gadar hip, wannan bambancin ya haɗa da zama a ƙasa tare da baya a kan benci, ƙafafu a ƙasa da kuma bandeji na juriya a kusa da cinyoyin ku, sannan ɗaga hips ɗin ku don samar da madaidaiciyar layi tare da jikin ku. .
• Resistance Band Bridge tare da Satar Ƙafa: Wannan bambancin yana ƙara ƙarin motsi zuwa gadar hipan gargajiya. Bayan ɗaga hips ɗin ku, kuna motsa gwiwoyinku waje da juriya na band ɗin, sannan ku dawo dasu tare kafin ku rage kwatangwalo.
• Resistance Band Supine

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Supine Hip Bridge Maris?

• Clamshells tare da Resistance Band: Wannan motsa jiki yana cike da Resistance Band Supine Hip Bridge Maris yayin da yake ƙarfafa masu sace hips, waɗanda ke da mahimmanci don kiyaye daidaitawar gwiwa yayin tafiyar gada. Ƙungiyar juriya tana ƙara ƙarin ƙalubale ga tsokoki, kama da tafiyar gada.
• Karen Tsuntsaye: Motsa jiki na kare tsuntsaye ya cika gadar Resistance Band Supine Hip Bridge Maris kamar yadda kuma yake kaiwa ga cibiya da glutes, yayin da yake inganta daidaito da kwanciyar hankali. Wannan na iya taimakawa wajen haɓaka iko da kwanciyar hankali da ake buƙata don tafiyar gada.