Tushen Hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Tushen Hip

Frog Hip Thrust wani motsa jiki ne da aka yi niyya wanda aka ƙera don ƙarfafawa da kuma daidaita tsokoki na glute, yana ba da ƙwaƙƙwaran siffa mai sassaka. Ya dace da daidaikun mutane a duk matakan motsa jiki, yana mai da shi ingantaccen ƙari ga kowane motsa jiki na yau da kullun. Mutane na iya so su haɗa wannan motsa jiki a cikin tsarin su don tasirinsa wajen inganta ƙananan ƙarfin jiki, haɓaka wasan motsa jiki, da haɓaka mafi kyawun matsayi.

Yanayinta: tsammanin nuni a nuni Tushen Hip

• Sanya hannayenka a ƙasa kusa da kai don tallafi kuma tabbatar da cewa bayanka ya kwanta da ƙasa.
• Shiga zuciyar ku kuma ku matse glutes ɗin ku don ɗaga kwatangwalo daga ƙasa, kuna tura ƙafafu tare yayin da kuke yin haka, har sai jikinku ya samar da madaidaiciyar layi daga kafaɗunku zuwa gwiwoyi.
• Riƙe wannan babban matsayi na ɗan lokaci, tabbatar da cewa hips ɗinku sun cika cikakke kuma an yi kwangilar ku.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, tabbatar da cewa kuna kula da iko a duk lokacin motsi, kuma maimaita adadin maimaitawar da ake so.

Lajin Don yi Tushen Hip

• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan ba wai kawai zai taimaka maka kula da daidaituwa ba amma har ma tabbatar da cewa ana niyya ga tsokoki masu dacewa. Kuskure na yau da kullun shine rashin shiga cikin ainihin, wanda zai haifar da ƙananan ciwon baya ko rauni.
• Motsi Mai Sarrafa: Tabbatar da ɗaga kwatangwalo a cikin tsari mai sarrafawa, yin matsi da glutes a saman motsi. Ka guji yin gaggawar motsi ko yin amfani da ƙarfi don ɗaga kwatangwalo, saboda wannan na iya haifar da sigar da ba ta dace ba da kuma yuwuwar rauni.
• Kada ku wuce gona da iri: Yayin da yake da mahimmanci don ɗaga hips ɗinku sama sosai don shiga cikin glutes, ku guji wuce gona da iri. Wannan shine

Tushen Hip Tambayoyin Masu Nuna

Shi beginners za su iya Tushen Hip?

Ee, masu farawa zasu iya yin motsa jiki na Frog Hip Thrust. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko babu nauyi kwata-kwata, kuma a mai da hankali kan sanin madaidaicin tsari tukuna. Yana da kyau koyaushe a sami mai koyarwa na sirri ko ƙwararrun motsa jiki ya nuna muku yadda ake yin motsa jiki daidai don guje wa duk wani rauni da zai iya faruwa. Hakanan yana da mahimmanci don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi ko ciwo.

Me ya sa ya wuce ga Tushen Hip?

• Freog ɗin da aka yi wa haske mai haske ya shafi ƙara barbell ko dumbbell a cikin kwatangwalo don ƙara juriya da kuma kalubalantar tsokoki ka kara.
• Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwaƙwalwar Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwa ya ƙunshi ya haɗa da sanya bandeji na juriya a kusa da cinyoyinku, wanda ke ƙara tashin hankali kuma yana taimakawa wajen tafiyar da glutes ɗinku yadda ya kamata.
• Haɗin ƙwallon ƙwaya da ke da ƙarfi shine bambancin inda ƙafafunku ko kafada, ke ƙaruwa da kewayon motsi da ƙarfi na motsa jiki.
• Sliding Frog Hip Thrust ya ƙunshi yin amfani da diski mai zamewa ko tawul a ƙarƙashin ƙafafunku, yin motsa jiki ya fi ƙalubalanci ta ƙara wani abu na rashin kwanciyar hankali da haɓakar tsoka.

Me suna da abin da ya sanya ɗaukehawa ga Tushen Hip?

• Bulgarian Split Squats: Wannan motsa jiki yana cike da Frog Hip Thrusts kamar yadda kuma ya mayar da hankali ga ƙananan jiki, musamman maɗaura da kwatangwalo, amma yana ƙara wani nau'i na daidaito da kwanciyar hankali, wanda zai iya taimakawa wajen inganta aikin gaba ɗaya da kuma hana raunin da ya faru.
• Deadlifts: Deadlifts suna aiki da dukkan sassan baya ciki har da glutes da hamstrings, kama da Frog Hip Thrusts, amma kuma suna shiga baya da tsokoki na tsakiya, suna sa su zama babban motsa jiki mai dacewa don motsa jiki mai kyau.