Resistance Band Ƙarya Sace

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Bakin Korewa aiki aiki.
• Musulunci Masu gudummawa: Gluteus Medius
• Musulunci Masu ɗauke da masu gudummawa: Tensor Fasciae Latae

Sakonni ga Resistance Band Ƙarya Sace

Banda juriya na satar lamari ne da aka yi niyya wanda ke karfafa kifayen da suka cancanta, da farko Gluteus Dankali da Inganta karfin gwiwa. Wannan aikin yana da kyau ga 'yan wasa, marasa lafiya na farfadowa, ko duk wanda ke neman inganta ƙananan ƙarfin jiki da kwanciyar hankali. Mutane da yawa suna so su yi wannan motsa jiki don haɓaka wasan motsa jiki, taimako a rigakafin rauni, ko tallafi a cikin gyarawa daga wasu raunin hip ko ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Resistance Band Ƙarya Sace

• Sanya bandejin juriya a kusa da idon sawunku, daidaita shi don tabbatar da cewa bai da matsewa sosai ko sako-sako ba.
• Tsayawa ƙafafunku tare, sannu a hankali ku ɗaga ƙafar hagunku kamar yadda za ku iya, haifar da tashin hankali a cikin ƙungiyar juriya, yayin da kuke kula da iko kuma ba ku barin jikin ku ya koma baya.
• Riƙe matsayi na ƴan daƙiƙa, jin tashin hankali a cikin cinyoyin ku na waje da glute.
• Sannu a hankali rage ƙafar hagu na hagu zuwa matsayi na farawa, tabbatar da kula da sarrafawa da juriya, sa'an nan kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa wancan gefe.

Lajin Don yi Resistance Band Ƙarya Sace

• Motsi Mai Sarrafa: Lokacin yin satar, ɗaga ƙafarka na sama zuwa rufi yayin da kake ci gaba da tsayawa. Guji motsin motsi, saboda suna iya haifar da rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Wannan zai taimaka ƙaddamar da tsokoki yadda ya kamata kuma ya rage haɗarin damuwa.
• Ci gaba da daidaitawa: Ka kiyaye jikinka a madaidaiciyar layi daga kai zuwa ƙafarka. Ka guji jujjuya jikinka gaba ko baya saboda zai iya rage tasirin motsa jiki da sanya damuwa mara amfani a baya da kwatangwalo.
• Ikon numfashi: Ka tuna yin numfashi a duk lokacin motsa jiki. Yi numfashi yayin da kake ɗaga ƙafar ka kuma shaka yayin da kake sauke ta. Rike numfashinka na iya haifar da tashin hankali mara amfani a jikinka.

Resistance Band Ƙarya Sace Tambayoyin Masu Nuna

Shi beginners za su iya Resistance Band Ƙarya Sace?

Ee, da gaske masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarya Ƙarya. Wannan motsa jiki yana da sauƙin sauƙi kuma maras tasiri, yana sa ya dace da daidaikun mutane a duk matakan dacewa, gami da masu farawa. Koyaya, yana da mahimmanci don farawa da ƙaramin juriya don gujewa rauni kuma don tabbatar da tsari mai kyau. Kamar kowane sabon motsa jiki na yau da kullun, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da sassauci ya inganta.

Me ya sa ya wuce ga Resistance Band Ƙarya Sace?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwar Ƙaƙwalwa: Wannan sigar na ƙara ƙarin juriya ta hanyar sa ma'aunin idon sawu, ƙara ƙarfin motsa jiki.
• Ganyen juriya na karya ne da aka sace tare da kafaffun da aka tashe: saboda wannan bambance-bambancen, ka ɗaura ƙafafu biyu a kasa kafin yin sacewar, a sanya babban abin da ka sasanta.
• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙaƙwalwa: A cikin wannan bambancin, kuna lanƙwasa gwiwoyi a kusurwar digiri 90 kafin yin satar, wanda ke hari daban-daban na tsokoki a cikin hip da cinya.
• Bangarwar juriya na kwance tare da ɗakunan hip: Wannan sigar ta haɗu da ɗakunan motsa jiki a cikin motsa jiki, wanda ba kawai yana aiki da masu satar ku ba har ma da daskararru da ƙananan baya.

Me suna da abin da ya sanya ɗaukehawa ga Resistance Band Ƙarya Sace?

• Clamshells tare da Ƙungiyoyin Ƙarfafawa: Kamar Ƙarya Ƙarya, wannan motsa jiki yana mai da hankali kan cinyoyin waje da glutes, yana ba da ƙarin motsa jiki ga waɗannan wurare da kuma taimakawa wajen toning tsoka da ma'anar.
• Glute Bridges with Resistance Bands: Wannan motsa jiki yana cike da Ƙarya Ƙarya ta hanyar yin niyya ga glutes da hamstrings, wanda ba wai kawai yana ƙarfafa waɗannan tsokoki ba amma yana inganta motsi na hip, mahimmin mahimmanci wajen yin Ƙarya Ƙarya yadda ya kamata.