Smith durkusa na baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Smith durkusa na baya

Kick na baya na Smith gwiwa ne mai ƙarfi wanda ke kaiwa ga tsokoki na gluteal, yana taimakawa wajen sauti da tabbatar da gindinku. Ya dace da duk wanda ke neman haɓaka ƙarfin jiki da kwanciyar hankali, daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba. Mutane da yawa na iya so su yi wannan motsa jiki kamar yadda ba kawai inganta ma'anar tsoka ba, amma kuma yana taimakawa wajen inganta matsayi da rage haɗarin rauni a cikin ayyukan yau da kullum.

Yanayinta: tsammanin nuni a nuni Smith durkusa na baya

• Sanya kanka a cikin durƙusa a gaban mashaya, tare da gwiwa na dama a ƙasa da ƙafar hagu a ƙarƙashin mashaya, yatsun kafa suna nunawa zuwa ƙasa.
• Ɗauki sandar tare da hannaye biyu don kwanciyar hankali, kiyaye bayanka madaidaiciya da kan ka yana fuskantar gaba.
• Matsa ƙafar hagunka zuwa sama da baya akan sandar, ta yin amfani da glutes da hamstrings, har sai kafarka ta cika bayanka.
• Sannu a hankali rage ƙafar ku zuwa wurin farawa, tabbatar da cewa ku kula da iko a duk lokacin motsi, kuma ku maimaita adadin da ake so na maimaitawa kafin ku canza zuwa ɗayan ƙafar.

Lajin Don yi Smith durkusa na baya

• Motsin Sarrafa: Ƙwallon baya na Smith ba game da gudu ba ne, amma game da sarrafawa. Tabbatar yin aikin a hankali kuma tare da cikakken iko. Motsi da sauri da rashin sarrafawa na iya haifar da rauni kuma ba za su yi niyya ga tsokoki yadda ya kamata ba.
• Cikakkun Tsawo: Don samun mafi kyawun wannan darasi, yakamata ku tsawaita ƙafarku gabaɗaya yayin kowane maimaitawa. Duk da haka, kauce wa kulle gwiwa a saman motsi, saboda wannan zai iya haifar da damuwa da yiwuwar rauni.
• Ci gaba da Mahimmancin Mahimmancin ku: Kuskuren gama gari ɗaya don gujewa shine rashin shigar da ainihin ku yayin motsa jiki. Tsayar da ainihin ku zai taimaka wajen kiyaye daidaito da kwanciyar hankali, kuma yana aiki da abs.
• Numfashin Da Ya dace

Smith durkusa na baya Tambayoyin Masu Nuna

Shi beginners za su iya Smith durkusa na baya?

Ee, masu farawa za su iya yin motsa jiki na durƙusa na baya. Wannan motsa jiki yana da kyau don ƙaddamar da tsokoki na glute. Koyaya, yana da mahimmanci don tabbatar da tsari da dabara daidai don guje wa rauni. Yana iya zama taimako ga masu farawa samun mai horarwa ko gogaggen mai zuwa motsa jiki ya kula da su da farko. Har ila yau, masu farawa ya kamata su fara da ma'aunin nauyi don amfani da motsi kafin a hankali ƙara nauyi yayin da suke samun ƙarfi da amincewa.

Me ya sa ya wuce ga Smith durkusa na baya?

• Cable Kneeling Rear Kick ya ƙunshi amfani da ƙananan igiya na USB maimakon injin Smith, yana ba da ci gaba da tashin hankali a duk lokacin motsa jiki.
• Resistance Band Kneeling Rear Kick yana amfani da bandungiyar juriya da aka zagaya kusa da matsayi mai ƙarfi da idon sawun ku, yana ba da damar juriya da sassauci.
• Kneeling Rear Kick shine bambancin kayan aiki inda kuke amfani da nauyin jikin ku kawai don juriya, yana sa ya dace don motsa jiki na gida.
• Kick ɗin Kneeling na Ƙwaƙwalwar ƙafa ya ƙunshi ɗaure ma'aunin nauyi a kusa da idon sawunku, yana ƙara ƙarin ƙalubale ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Smith durkusa na baya?

• Kicks na Jaki: Wannan motsa jiki kuma yana mai da hankali kan glutes, musamman gluteus maximus, wanda shine tsoka na farko da aka yi a yayin bugun baya na Smith durƙushe, don haka inganta ƙarfi da juriya na wannan tsoka don motsa jiki na baya.
• Lunges: Lunges suna aiki da dukan ƙananan jiki, ciki har da glutes, hamstrings, da quads, duk abin da ake amfani da su a cikin Smith during rear kick, yin lunges babban motsa jiki don inganta ƙarfin jiki da daidaituwa, wanda zai iya inganta tasiri na bugun baya na Smith durkushe.