Ƙinƙasa Ƙarƙashin Ƙarfafawa

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Erector Spinae, Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings

Sakonni ga Ƙinƙasa Ƙarƙashin Ƙarfafawa

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙarfafawa na Ƙarfafa Ƙarfafawa da farko yana niyya ga glutes, ƙananan baya, da hamstrings, samar da ingantacciyar matsayi, ƙara ƙarfin jiki, da ingantaccen kwanciyar hankali. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa ƴan wasa masu ci gaba, saboda matsalar daidaitacce dangane da matakin karkata. Mutane za su so yin wannan motsa jiki don inganta lafiyar su gaba ɗaya, haɓaka wasan motsa jiki, ko taimako wajen rigakafin rauni da gyarawa.

Yanayinta: tsammanin nuni a nuni Ƙinƙasa Ƙarƙashin Ƙarfafawa

• Ka kwanta fuska a kan benci tare da hips ɗinka a gefen benci kuma ƙafafunka suna rataye a ƙarshen, kuma ka tsare ƙafafunka a ƙarƙashin ƙafafun ƙafafu idan akwai.
• Tsaya jikin ku a mike, shigar da ainihin ku, kuma ku kula da tsaka tsaki a duk lokacin motsa jiki.
• A hankali ɗaga ƙafafunku zuwa sama ta amfani da ƙananan baya da tsokoki, kiyaye ƙafafunku madaidaiciya, har sai sun kasance daidai da jikin ku.
• Rage ƙafafunku baya cikin tsari mai sarrafawa don kammala maimaitawa ɗaya, kuma maimaita wannan don adadin adadin da ake so.

Lajin Don yi Ƙinƙasa Ƙarƙashin Ƙarfafawa

• Motsi Mai Sarrafa: Ka guji amfani da kuzari don karkatar da ƙafafunka sama da ƙasa. Maimakon haka, mayar da hankali kan yin amfani da glute da tsokoki na hamstring don ɗaga ƙafafunku. Tabbatar cewa motsi yana jinkirin, sarrafawa da gangan. Wannan zai taimaka maka samun mafi kyawun motsa jiki da kuma guje wa raunin da zai iya faruwa.
• Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin lokacin motsa jiki. Ta hanyar shigar da ainihin ku, ba kawai ku yi aiki da glutes da hamstrings ba amma kuma ku ƙarfafa ƙananan baya da ainihin ku.
• Cikakkun Motsi: Tabbatar cewa kuna amfani da cikakken motsi, ɗaga kafafunku gwargwadon yadda zaku iya yayin kiyaye iko sannan ku rage su.

Ƙinƙasa Ƙarƙashin Ƙarfafawa Tambayoyin Masu Nuna

Shi beginners za su iya Ƙinƙasa Ƙarƙashin Ƙarfafawa?

Ee, masu farawa zasu iya yin motsa jiki na Reverse Reverse Hyperextension. Koyaya, yana da mahimmanci don farawa da ƙarfin haske kuma a hankali ƙara shi yayin da ƙarfin ku ya inganta. Wannan motsa jiki yana hari kan ƙananan baya, glutes, da hamstrings. Hakanan yana da fa'ida don haɓaka ƙarfi da kwanciyar hankali. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su tabbatar sun fahimci tsari da dabara daidai don guje wa rauni. Yana iya zama taimako don samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki.

Me ya sa ya wuce ga Ƙinƙasa Ƙarƙashin Ƙarfafawa?

• Ƙwallon Ƙwallon Ƙwallon Ƙasa ta Swiss: Wannan bambancin yana amfani da ƙwallon Swiss maimakon benci, yana ba da ƙarin ƙalubale ga kwanciyar hankali da ƙarfin ku.
• Resistance Band Reverse Hyperextension: A cikin wannan bambance-bambancen, ana amfani da bandungiyar juriya don ƙara ƙarin matakin wahala kuma don ƙara shiga hamstrings da glutes.
• Hyperexever mai haske: Wannan bambancin ya ƙunshi riƙe nauyi a ƙafafunku yayin aiwatar da motsa jiki, yana ƙara ƙaruwa, ƙara ƙarfin aiki, galihu, da hamstrings.
• Ƙaƙƙarfan Ƙaƙwalwar Ƙafa ɗaya: Ana yin wannan bambancin ta hanyar ɗaga ƙafa ɗaya a lokaci ɗaya, wanda zai iya taimakawa wajen ware da ƙarfafa kowane gefen ƙananan baya da glutes daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Ƙinƙasa Ƙarƙashin Ƙarfafawa?

• Glute Bridges wani abu ne mai kyau kamar yadda suke kaiwa ga glutes da hamstrings, amma tare da mayar da hankali ga tsawo na hip, wanda zai iya taimakawa wajen inganta yanayin motsi da ƙarfin jiki a cikin ƙananan jiki, haɓaka fa'idodin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa.
• Swiss Ball Hamstring Curls babban motsa jiki ne na haɗin gwiwa yayin da suke kai hari ga hamstrings, glutes, da ƙananan baya, kama da Inline Reverse Hyperextensions, amma kuma suna buƙatar kwanciyar hankali da sarrafawa, suna taimakawa wajen inganta daidaituwa da daidaituwa.