Smith durkusa na baya

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting

Sakonni ga Smith durkusa na baya

Kick na baya na Smith durƙusa shine motsa jiki mai ƙarfi wanda ke da niyya ga tsokoki na gluteus kuma yana ɗaukar hamstrings da ƙananan baya. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, musamman waɗanda ke neman haɓaka ƙarfin jikinsu da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, daidaikun mutane na iya inganta daidaiton su, wasan motsa jiki, da kuma zana jikin ƙasa mai kyau.

Yanayinta: tsammanin nuni a nuni Smith durkusa na baya

• Sanya hannayenka a ƙasa a gabanka don kwanciyar hankali, ajiye baya da kai a cikin tsaka tsaki.
• Matsa sandar sama ta hanyar mika ƙafar dama ta dama a bayanka, ta yin amfani da tsokoki na glute. Tabbatar ana sarrafa motsin ku don guje wa lilo.
• Sannu a hankali rage ƙafar ƙafar ku zuwa wurin farawa, tsayayya da nauyi yayin da kuke yin haka don haɗa tsokoki yadda ya kamata.
• Maimaita motsa jiki don adadin da kuke so, sannan ku canza zuwa ƙafar hagu.

Lajin Don yi Smith durkusa na baya

• Motsi Mai Sarrafa: Lokacin yin shura, tabbatar da yin hakan ta hanyar sarrafawa. Matsa ƙafar ka baya da sama, tare da durƙusa gwiwa a kusurwar digiri 90. Ka guje wa kuskuren da aka saba yi na harbi da ƙarfi ko sauri, saboda hakan na iya haifar da rauni. Madadin haka, mayar da hankali kan jinkirin, ƙungiyoyi masu sarrafawa don haɓaka aikin tsoka.
• Daidaita Daidaitawa: Tsaya baya madaidaiciya da kan ku a layi tare da kashin baya a duk lokacin motsa jiki. Kuskure ɗaya na yau da kullun shine ɗaga baya ko ɗaure wuyan ku, wanda zai iya haifar da rauni ko rauni.
• Shiga

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 motsa jiki na durƙusa na baya, amma ya kamata su fara da nauyi mai nauyi kuma su mai da hankali kan tsari don hana rauni. Yana da kyau koyaushe a sami mai koyarwa na sirri ko ƙwararrun motsa jiki ya nuna muku yadda ake yin motsa jiki daidai kafin yin ƙoƙarinsa da kanku. Kamar kowane motsa jiki, idan kun ji wani ciwo ko rashin jin daɗi, dakatar da nan da nan kuma tuntuɓi mai sana'a na kiwon lafiya.

Me ya sa ya wuce ga Smith durkusa na baya?

• Bangaren juriya ya durƙusa ya shafi karfafa juriya daure a kusa da Sturdy post da gwiwoyi, suna ba da izinin daidaitawa da sassauci.
• Ballwartar kwanciyar hankali yana durƙusar da baya ya ƙunshi durƙusar da kwanciyar hankali yayin yin harbi, wanda ke ƙara ƙarin ƙalubale don ƙalubalanku da daidaitawa.
• Dumbbell Kneeling Rear Kick sigar ne inda kuke riƙe dumbbell a bayan gwiwa yayin yin bugun, ƙara ƙarin nauyi da juriya.
• Kneeling Rear Kick shine bambancin inda ba a amfani da kayan aiki, dogaro kawai da nauyin jikin ku don juriya.

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

• Ƙunƙarar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa)) ta yi kama da ƙwanƙwasa na baya na Smith. Wannan motsa jiki, duk da haka, yana ba da fifiko ga glutes, yana taimakawa wajen kara ƙarfafawa da haɓaka wannan ƙungiyar tsoka.
• Deadlifts: Deadlifts babban motsa jiki ne na haɓaka saboda ba wai kawai suna aiki da glutes da hamstrings ba, har ma suna shiga ƙananan baya da ainihin. Wannan yana taimakawa haɓaka ƙarfin jiki gaba ɗaya da kwanciyar hankali, yana haɓaka tasirin bugun baya na Smith durƙusa.