HIP THRUST
Tudun Hip ba motsa jiki ba ne inda za ku lanƙwasa baya da ɗaga sanda, amma motsa jiki ne inda za ku ɗaga ƙashin ku tare da glutes ɗin ku kuma ku haɗa jikin ku da cinyoyin ku.
Kuna iya ƙarfafa gluteus maximus ta hanyar hutawa na sama na baya akan benci da ɗaga katako sama da ƙashin ƙugu. Duk da haka, idan ƙafafunku sun yi nisa ko kusa da juna kuma kun ɗaga haƙarƙarinku a sama, yana sanya damuwa a kan ƙananan baya ko hamstrings. Kare ƙashin ƙugu da kushin sanda kuma sarrafa matsayin haƙarƙarin ku, hakarkarinku, da ƙashin ƙugu tare.
- Tsokoki na farko
- Gluteus maximus
- Tsokoki na ƙari
- Hamstrings, gluteus medius, adductors, ainihin
- Matakin wahala
- Matsakaici
- Nau'in motsi
- tsawo na hip
Yaya tsayi zan ɗaga hips dina a sama?
Wani wuri inda jikin jikinka da cinyoyinka ke kusa da layi ɗaya kuma an yi kwangilar glutes ɗinka ya isa. Babu buƙatar ƙara lanƙwasa baya don samun tsayi.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Kafa benci da barbell lafiya
Kwanta a kan benci mai tsayi kuma sanya kushin sanda a kan kwatangwalo. Sanya sandar lafiya tare da taimakon diski mai haske ko mataimaki.
- 2
Daidaita kafa da matsayi na sama
Sanya ƙafafunku a ciki ko waje na nisa na hip, tare da yatsun kafa da gwiwoyi a cikin hanya guda. Cire haƙar ku kaɗan kuma ku matsa ciki don guje wa ɗaga haƙarƙarinku.
- 3
Matsa da duka ƙafar ƙafa don ɗaga ƙashin ƙugu
Exhale, danna duk ƙafafu zuwa cikin ƙasa, ƙara glutes, kuma ɗaga ƙashin ƙugu. Tsaya gwiwoyi a layi tare da yatsun kafa kuma kauce wa karkatar da sandar daga gefe zuwa gefe.
- 4
Kulle saman kuma sarrafa ƙasa
A dakata na daƙiƙa 1 a daidai inda ƙwanƙarar jikinka da cinyoyinka suka kusanci layi ɗaya. Ba tare da kirfa baya ba, rage ƙashin ƙugu na daƙiƙa 2 zuwa 3 kuma ci gaba zuwa maimaitawa na gaba.
GLUTE LOCKOUT
An kammala ɓangaren babba tare da tsawo na pelvic, ba hawan hawan lumbar ba.
Idan ka jingina kirjinka baya ko da bayan ƙashin ƙugu ya tashi sosai, tsayin zai karu, amma tashin hankali na gluteal zai ragu kuma matsa lamba akan ƙananan baya na iya faruwa. Ciro haƙar ku a ciki kuma ku ajiye ƙananan haƙarƙarinku zuwa ƙashin ƙashin ku.
Idan shinshin ku yana kusa da tsaye a saman, yana da sauƙi a danna cikin ƙasa tare da dugadugan ku da ƙafar ƙafar gaba. Idan kun fuskanci ciwon hamstring akai-akai, gwada matsar da ƙafafunku kusa da juna.
Muhimmin bayani: Cue don amfani nan da nan: "Ƙasa haƙarƙarin ku kuma ku kulle ƙashin ku."
BAR PATH
Barbell ya kamata ya motsa a cikin kusan tafarki a tsaye tare da ƙashin ƙugu
Lokacin da baya na ya zame a kan benci ko ƙafafuna suna motsawa, mashaya yana yin dusar ƙanƙara da baya. Bincika tsayin benci da juzu'in bene kuma kula da wurin tuntuɓar jikin sama ɗaya don kowane maimaitawa.
Maimakon ɗaga sandar da hannuwanku, riƙe shi kawai don hana shi daga juya hagu ko dama. Idan kushin yana karkata zuwa gefe ɗaya, sake daidaita shi kafin saitawa.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Yawan lankwasa kugu a saman
- Abin da kake gani
- Bar yana hawa sama, amma an ɗaga haƙarƙarin kuma an lanƙwasa gaban ƙananan baya.
- Dalili mai yiwuwa
- Hankali tare da tsayi ko nauyi mai nauyi maimakon raguwar gluteal.
- Yadda ake gyarawa
- Kiyaye haƙarƙarin ku da haƙarƙarin ku a kulle kuma ku tsaya inda jikin ku da cinyoyinku suke cikin layi ɗaya.
Gwiwoyi sun taru a ciki
- Abin da kake gani
- Yayin da kuke tasowa, gwiwoyi biyu suna motsawa zuwa cikin ƙafafunku.
- Dalili mai yiwuwa
- Tazarar ƙafa da jagorar yatsan hannu ba daidai ba ne, ko nauyin na yanzu yana da girma.
- Yadda ake gyarawa
- Kawo gwiwa zuwa yatsan ƙafa na biyu kuma rage nauyi kuma isa.
Matsayin ƙafa yana canzawa daga maimaitawa zuwa maimaitawa
- Abin da kake gani
- Ciwon hamstring mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai), na gaba-da-wuri, ko ɗaga diddige.
- Dalili mai yiwuwa
- Jiki yana zamewa akan benci ko baya duba kusurwar shin.
- Yadda ake gyarawa
- Alama matsayin ƙafarku kuma tabbatar da cewa shinshinku yana kusa da tsaye a saman.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Glute Bridge
Koyi makullin ciki da ƙwanƙwasa daga ƙasa.
Barebody Hip Thrust
Daidaita lambar benci da matsayi na ƙafa.
Dumbell Hip Thrust
Yi aiki da lodi na ƙwanƙwasa na sama da jinkirin saukowa.
Barbell Hip Thrust
Ƙara dan kadan lokacin da aka kiyaye ƙanƙara na sama.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Yi amfani da ƙwanƙwasa lokacin da za ku iya kulle ƙashin ku ba tare da haɓaka ƙananan baya akan gadojin glute ba, kuma fara da nauyin da ke riƙe saman 1 na daƙiƙa.
ƙidaya
6-12 sau
tsayawa na biyu don saman, 2 seconds don saukowa
Saita
3-4 saiti
90-150 daƙiƙa ya dawo tsakanin saiti
Mitar
1-2 sau a mako
Deadlift/Squat Girma da Sarrafa
- Idan za ku iya kulle saman yayin da kuke kiyaye haƙarƙari da daidaitawar ƙashin ƙugu, ƙara yawan maimaitawa da farko.
- Idan mashaya ta jingina ko gwiwoyinku sun taru, rage nauyi kuma sake saita ƙafafunku.
- Tsaya nan da nan idan zafi mai zafi ya faru a cikin ƙananan baya ko gaban ƙashin ƙugu.
Tambayoyin da ake yawan yi
Dole ne in danna diddige kawai?
Ya fi kwanciyar hankali don danna ƙasa da dukan ƙafar ku, ba kawai dugadugan ku ba. Idan yatsan ƙafa sun ɗaga ko idon sawun ku sun yi rawar jiki, daidaita matsayin ƙafar ku da kaya.
Menene bambanci tsakanin bugun hip da gadar glute?
Ƙwararrun ƙwanƙwasa suna sanya baya na baya a kan benci don ƙara yawan motsi na hip, yayin da gadoji na gado suna sanya baya a ƙasa. Kuna iya fara koyon sarrafa ƙwanƙwasa tare da gadoji na glute.
