CABLE GLUTE KICKBACK
Cable glute kickback ba wani motsa jiki ba ne inda kuke harba kafafunku sama, amma a maimakon haka motsa jiki na tsayin hanji inda kuke mayar da cinyoyin ku tare da gluteus maximus yayin da kuke ajiye ƙashin ku a gaba.
Kuna iya horar da gluteus maximus ɗinku gaba ɗaya ta hanyar haɗa madaidaicin ƙafar ƙafa zuwa ƙananan juzu'i da aika kafa ɗaya a bayanku. Duk da haka, idan nauyin ya yi nauyi sosai ko kuma kewayon motsi yana da ƙishi, ƙashin ƙugu ya buɗe, ƙananan baya ya zama rigar, kuma kawai kebul yana motsawa da yawa. Danganta jikin jikinka dan kadan a gaba, tare da kafa kafa mai goyan baya da ƙashin ƙugu, da sarrafa ƙaramin motsin cinyoyinka a bayan jigon ka.
- Tsokoki na farko
- Gluteus maximus
- Tsokoki na ƙari
- Hamstrings, gluteus medius, ainihin
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Tsawon hanji guda ɗaya
Yaya tsayi zan ɗaga ƙafafuna?
Kawai ɗaga shi zuwa tsayi wanda ke kiyaye ƙashin ƙugu yana fuskantar gaba kuma baya jika bayan baya. Tsayin kansa ba shine manufa ba.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Duba ƙananan juzu'i da madauri
Sanya kebul a wuri mafi ƙasƙanci kuma duba madaidaicin madaurin idon sawu da hanyar haɗin gwiwa. Fara da ma'aunin nauyi mara nauyi wanda baya haifar da tari.
- 2
Kiyaye ƙafafun goyan bayan ku da gangar jikin ku
Rike sandar sauƙi kuma ɗaukar mataki baya don haifar da tashin hankali a kan kebul. Lanƙwasa gwiwa mai goyan baya kaɗan, kiyaye jikinka tsayi, kuma sanya ƙashin ƙugu a gaba.
- 3
Aika cinyoyin baya
Exhale, kiyaye kusan kusurwar gwiwa na kafar aikin ku da aika cinyar ku baya. Matse gluteus maximus ɗinka kuma ka dakata kafin ƙashin ƙugu ya buɗe ko ƙananan baya ya fara jika.
- 4
Ana dawowa a hankali kafin a kai tari
Mayar da ƙafafunku zuwa wurin farawa sama da daƙiƙa 2 zuwa 3. Fara maimaitawa na gaba kafin ƙafafunku su taɓa ƙasa ko buga ma'aunin nauyi.
HIP EXTENSION
Matsayin da ƙashin ƙugu ya kasance a gaba, maimakon tsayin ƙafafu, yana ƙayyade ƙaddamarwar gluteus maximus
Cinyoyin suna komawa baya daga haɗin gwiwa na hip, amma idan kashin lumbar kuma ya kasance rigar, kewayon motsi kawai ya bayyana ya fi girma. Rike ƙananan haƙarƙarin ku zuwa ƙashin ƙashin ku kuma ku ci gaba da matse ciki.
A mafi yawan lokuta, ya ishe ku sanya ƙafafunku kaɗan baya kuma a layi tare da jikin ku. Kada ka ɗaga yatsun ƙafarka fiye da kima.
Muhimmin bayani: Cue don amfani nan da nan: "Pelvis gaba, cinya kawai baya."
STABLE SUPPORT
Dalilin riƙe goyan baya ba don cire jiki na sama ba, amma don rage girman ƙashin ƙugu.
Lokacin da kuka ja kan kanku da hannuwanku, matsayin jikin ku yana canzawa tare da kowane maimaitawa. Yi amfani da hannayenka kawai don taimakawa tare da ma'auni, kuma kiyaye diddige, babban yatsan hannu, da ƙwallon ɗan yatsan ƙafar kafa a ƙasa.
Idan ƙashin ƙashin ƙugu a gefen kafa mai aiki ya ɗaga sama, rage nauyi kuma daidaita tsayin ƙwanƙwasa hagu da dama a cikin ɗan gajeren zango.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kwanta baya ka ɗaga ƙafafunka
- Abin da kake gani
- Ina jin an ɗaga haƙarƙari na a sama da matsa lamba a cikin baya na.
- Dalili mai yiwuwa
- Bayan tsawo na hip, an ƙara yawan kewayon zuwa tsawo na lumbar.
- Yadda ake gyarawa
- Ƙarfafa abs, runtse ƙafafu, kuma maimaita har sai hips ya fara motsawa.
Pelvis yana buɗewa waje
- Abin da kake gani
- Ƙaƙƙarfan ƙashin ƙugu da yatsun kafa a gefen kafa mai aiki suna juya waje.
- Dalili mai yiwuwa
- Nauyi mai nauyi ko amfani da cikakken jujjuyawar jiki maimakon gluteus maximus.
- Yadda ake gyarawa
- Yi hanya madaidaiciya tare da ƙasusuwan ƙashin ƙugu suna fuskantar ƙasa da nauyi mai sauƙi.
Tari bounces akan koma baya
- Abin da kake gani
- A farkon da ƙarshe, ma'aunin nauyi ya buge kuma ƙwanƙwasa tana juyawa da baya.
- Dalili mai yiwuwa
- Tashin hankali na USB ya karye ko nauyin ya wuce iyakar sarrafawa na yanzu.
- Yadda ake gyarawa
- Daidaita nisa mataki, jinkirin saukowa zuwa 2-3 seconds, kuma rage nauyi.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙwaƙwalwar hip mai goyan bayan bango
Koyi gyaran ƙwanƙwasa da hanyar cinya ba tare da kaya ba.
Band Glute Kickback
Yi aiki da tsayin hanji ɗaya a ƙarƙashin tashin hankali.
Cable Kickback
Yana kiyaye tashin hankali akai-akai a cikin kewayon.
Tsaida Cable Kickback
Ƙara ikon ƙwanƙwasa tare da tsayawar 1-2 na biyu a saman.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yana da kyau a yi amfani da shi azaman motsa jiki na motsa jiki bayan manyan motsa jiki na jiki kamar squats da hip thruss. Fara da mafi raunin gefen ku kuma yi amfani da nauyi daidai da maimaitawa a bangarorin biyu.
ƙidaya
10-20 sau kowane
Babban 1 seconds, mayar da 2 ~ 3 seconds
Saita
2-4 saita kowane
45-90 seconds dawowa bayan bangarorin biyu
Mitar
1-3 sau a mako
Jimlar ƙarar glute da taƙaitawa
- Idan ana kiyaye gaban pelvic da jinkirin dawowa, ƙara yawan maimaitawa da farko.
- Idan lankwasawa baya, jujjuyawar ƙashin ƙugu, ko karo tari ta auku, rage nauyi da kewayo.
- Ko da bambanci tsakanin hagu da dama yana da girma, ba a daidaita shi tare da ƙarin maimaitawa a gefen da ya fi karfi.
Tambayoyin da ake yawan yi
Shin zan daidaita gwiwoyi na?
Kada ku kulle gwiwoyinku kuma ku ci gaba da ɗan lanƙwasa kusurwa kusan akai-akai cikin maimaitawa. Ci gaba da lanƙwasa da daidaita gwiwoyinku yana haɗa aikin hamstring.
Shin juya yatsun kafa na yana haifar da ƙarin kuzari?
Motsin manufa zai canza idan kun juya ƙashin ƙugu kuma. Na farko, koyi sarrafawa, madaidaiciyar hanya tare da ƙafafunku da kwatangwalo kusa da tsaka tsaki.
