Smith Hip Raise

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Smith Hip Raise

Smith Hip Raise wani motsa jiki ne na horarwa mai ƙarfi wanda ke yin hari ga glutes, hamstrings, da core, yana ba da gagarumin ci gaba a ƙananan ƙarfin jiki da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman haɓaka ƙananan ƙarfin jikinsu da ma'anar tsoka. Ta hanyar shigar da wannan motsa jiki a cikin aikin su na yau da kullum, daidaikun mutane na iya inganta aikin su a cikin wasu motsa jiki da ayyukan yau da kullum, yayin da kuma rage haɗarin rauni saboda ingantaccen ma'auni na tsoka da daidaitawa.

Yanayinta: tsammanin nuni a nuni Smith Hip Raise

• Sanya ƙafafunku a kwance a ƙasa, nisan kafada, kuma ku kai sama don ɗaukar sandar tare da riƙon hannu.
• Cire sandar ta hanyar matsa sama ta dugadugan ku kuma ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Dakata a saman motsin, matsi da glutes ɗinku na ɗan lokaci kafin a hankali rage kwatangwalo ɗinku zuwa ƙasa.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, tabbatar da kiyaye motsi mai sarrafawa a ko'ina.

Lajin Don yi Smith Hip Raise

• Shiga Mahimmancin ku: Don samun mafi kyawun wannan motsa jiki, kuna buƙatar shigar da tsokoki na asali. Wannan zai taimake ka ka kula da daidaito da kwanciyar hankali a duk lokacin motsi. Ka guji barin baka baka fiye da kima, saboda wannan na iya haifar da ciwon baya kuma ba zai kai hari ga glutes ɗinka yadda ya kamata ba.
• Fitar da sheqa: Lokacin ɗaga kwatangwalo, tabbatar da yin tuƙi ta diddige maimakon yatsun kafa. Wannan zai taimaka wajen shiga glutes da hamstrings maimakon sanya damuwa mara dacewa akan gwiwoyinku.
• Motsi masu Sarrafa: Guji saurin motsi. Rage ƙasa kuma ɗaga jikin ku a cikin tsari mai sarrafawa. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma ba ku dogara da kuzari don kammala aikin ba.

Smith Hip Raise Tambayoyin Masu Nuna

Shi beginners za su iya Smith Hip Raise?

Ee, masu farawa zasu iya yin motsa jiki na Smith Hip Raise, amma yana da mahimmanci a fara da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko ƙwararren mutum ya kula da aikin don tabbatar da an yi shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.

Me ya sa ya wuce ga Smith Hip Raise?

• Smith Machine Glute Bridge: Maimakon hawan hip, kuna kwance a ƙasa tare da ƙafafunku a ƙarƙashin mashaya kuma ku matsa sama, mai da hankali kan tashin hankali a kan glutes.
• Smith Machine Hip Thrust: Kama da hawan hip, amma kuna kwantar da baya na sama a kan benci, ƙirƙirar kusurwa daban kuma kuna niyya ga glutes da hamstrings.
• Smith Hip Tada nauyi: Wannan bambancin ya haɗa da ƙara ƙarin nauyi zuwa mashaya, ƙara juriya da kuma sa motsa jiki ya zama ƙalubale.
• Smith Machine Hip Raise with Resistance Band: A cikin wannan bambance-bambance, ana sanya bandeji mai juriya a kusa da cinyoyinsa don shiga tsokoki masu sace hip, ƙara wani matakin wahala ga motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Smith Hip Raise?

• Bulgarian Split Squats: Waɗannan suna aiki akan ƙungiyoyin tsoka iri ɗaya kamar Smith Hip Raise, da farko glutes da hamstrings, amma kuma sun haɗa da quads, don haka suna ba da ƙarin ƙarancin motsa jiki na jiki.
• Deadlifts: Su ne cikakkiyar ma'amala ga Smith Hip Raise saboda suna kaiwa ga dukkan sarkar baya, gami da glutes, hamstrings, da ƙananan baya, inganta ƙarfin gabaɗaya da daidaituwa wanda zai iya haɓaka tasirin haɓakar hip.