Smith Kneeling Hip Tuba

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

Sakonni ga Smith Kneeling Hip Tuba

Smith ysan wasan heaukar motsa jiki shine ingantaccen ƙarfi horarwar horo wanda ke nuna ƙarfin hali, hamstrings, da ƙananan baya, haɓaka ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba, saboda juriya mai daidaitacce da injin Smith ke bayarwa. Mutane da yawa za su iya zaɓar wannan motsa jiki don inganta aikin su a wasanni, ayyukan yau da kullum, ko don sassaƙa da ƙarfafa ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Smith Kneeling Hip Tuba

• Ku durƙusa a gaban mashaya kuma sanya jikin ku don sandar ta kasance daidai da kwatangwalo.
• Ka kama sandar da hannaye biyu kuma ka tura kwatangwalo a gaba, matsa sandar sama da shigar da glutes da hamstrings.
• A hankali saukar da sandar baya zuwa wurin farawa, tabbatar da cewa kuna kula da sarrafawa kuma kar ku bar sandar ta faɗi da sauri.
• Maimaita wannan motsi don adadin da ake so na maimaitawa. Tabbatar da kiyaye ainihin ku da baya madaidaiciya a duk lokacin motsa jiki.

Lajin Don yi Smith Kneeling Hip Tuba

• Shiga Mahimmancin ku: Don yin Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararrun Ƙwararrun Ƙwararru a amince da shi, yana da mahimmanci don tafiyar da ainihin ku a duk lokacin motsa jiki. Wannan zai ba da kwanciyar hankali kuma ya kare ƙananan baya. Kuskure na yau da kullun don gujewa shine kirfa bayanku da yawa, wanda zai haifar da ƙananan ciwon baya ko rauni.
• Form Da Ya dace: Tura kwatangwalo zuwa sama har sai jikinka ya samar da madaidaiciyar layi daga gwiwoyi zuwa kafadu. Ka guji wuce gona da iri a saman motsi, wanda kuskure ne na kowa kuma zai iya haifar da raunin baya. Madadin haka, mayar da hankali kan matse glutes ɗinku a saman motsi don iyakar tasiri.
• Motsi Mai Sarrafa: Rage hips ɗin ku baya

Smith Kneeling Hip Tuba Tambayoyin Masu Nuna

Shi beginners za su iya Smith Kneeling Hip Tuba?

Ee, masu farawa zasu iya yin aikin motsa jiki na gwiwa na Smith Kneeling Hip Thrust. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi kuma a mai da hankali kan tsari don guje wa rauni. Hakanan yana da taimako a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya nuna muku yadda ake yin aikin daidai don tabbatar da amincin ku. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Smith Kneeling Hip Tuba?

• Bangare ya durƙusa da dirka: A cikin wannan bambance-bambancen, kuna amfani da banbancin juriya a maimakon nauyi, wanda ke ba da nau'in juriya kuma zai iya taimaka wa tsokoki daban-daban.
• Ƙafar Ƙafar Ƙafa ɗaya: Wannan nau'i na motsa jiki ya ƙunshi yin motsi tare da ƙafa ɗaya a lokaci guda, wanda zai iya taimakawa wajen magance duk wani rashin daidaituwa da kuma ƙara kalubale.
• Theanƙwasa gwiwowi: Wannan bambance-bambancen ya ƙunshi riƙe farantin da ke riƙe da farantin ku kamar yadda kuke yin motsa jiki, ƙara ƙarin matakin wahala da juriya.
• Ƙunƙarar Ƙafar Ƙafar Ƙafar Ƙafãfun Ƙafa: A cikin wannan bambancin, an sanya ƙafafunku a kan wani wuri mai tsayi kamar benci ko mataki, yana ƙara yawan motsi.

Me suna da abin da ya sanya ɗaukehawa ga Smith Kneeling Hip Tuba?

• Glute Bridges kuma suna cika Smith Kneeling Hip Thrusts ta hanyar yin niyya ga ƙungiyoyin tsoka iri ɗaya amma a cikin ƙaramin ƙarfi, wanda zai iya taimakawa haɓaka juriya da tsari, gami da taimakawa wajen farfadowa.
• Bulgarian Split Squats na iya haɓaka Smith Kneeling Hip Thrusts kamar yadda suke kaiwa ga glutes da hamstrings, amma suna buƙatar ƙarin kwanciyar hankali da sarrafawa, wanda ke taimakawa wajen inganta daidaituwa da daidaituwa.