Amfani da chinahip bandatisayen motsa jiki suna kiyaye bayanku sosai da sautin murya.Har ila yau yana taimakawa wajen kare ƙananan baya da kuma inganta yanayin jiki mai kyau.Mun tattara muku manyan darasi 8 na hip band.Idan kana son ganin sakamako na gaske, na gaske, cika 2-3 glute motsa jiki a mako guda.A cikin 'yan watanni kawai, fara ganin wasu sakamako masu ban sha'awa.
1. Kwance Ƙafafun Gefe
Ƙafafun Ƙafar Ƙafar Ƙafar Ƙafar Ƙarya hanya ce mai kyau don gina ƙarfi a cikin baya da kuma masu sace hip (duka gluteus medius da gluteus minimus).
• Kunna dabandejin juriyaa kusa da idon sawun ku, ku kwanta a gefe ɗaya, kuma ku jera ƙafafunku a wancan gefe.
• Lanƙwasa hannu mafi kusa da ƙasa a kusurwa 90-digiri tare da gaɓoɓin hannu a ƙasa da hannun a leveto na kunne yana goyan bayan kai.
• Sanya ɗayan hannun a cikin ciki tare da tafin hannunka a ƙasa.
• Ƙarfafa zuciyar ku kuma a hankali ɗaga ƙafar ku na sama zuwa rufi tare da ɗora kwatangwalo.Rike na daƙiƙa ɗaya, sannan ku mayar da ƙafar ku zuwa asalinta.
• Maimaita sau 15-20, sa'an nan kuma canza zuwa daya kafa kuma maimaita.
2. Hip Bridge tare da Pulse
Yin kowane irin motsa jiki na gada kai tsaye yana ƙarfafa gluteamuscles - gluteus maximus, gluteus medius, da gluteus minimus - kamar yadda welas da hamstrings.
• Sanya madauri a kusa da cinyoyin ku.
• Kwanta a bayanka tare da hannayenka a gefenka, gwiwoyi, da ƙafafu a kan ƙasa a nisa da nisa.
• Matse kwatangwalo da cibiya yayin ɗaga su 'yan inci kaɗan daga ƙasa.
• Rike kuma kuyi aiki don kawar da gwiwoyinku daga juna.
• Sannu a hankali ja gwiwowinku kuma maimaita sau 1.Ci gaba da haɗa gwiwoyinku tare da rabuwa ba tare da rage kwatangwalo ba.Kammala 15-20 reps.
3. Kneeling Banded Kickbacks
Ƙarƙashin baya na band din yana ƙaddamar da kwatangwalo, yana taimakawa wajen inganta ƙarfin tsoka da sautin.Wannan darasi kuma yana haɓaka ainihin kwanciyar hankali da daidaituwa kuma yana taimakawa siffa kwatangwalo, ƙafafu, da cinya.
• Fara a kan alfours a kan alknees tare da hannaye-nisan kafada baya da gwiwoyi da nisa.
• Kunsa abandejin juriyakewaye da kafafunku.Tsare band ɗin zuwa ƙasa a ƙasan gwiwa tare da kafa a tsaye kuma sanya band ɗin sama da gwiwa tare da ƙafar aiki.
• Koma kafafun ku a hankali, kuna matse glutes don daidaita kafafunku.
Riƙe wannan matsayi kuma komawa zuwa farawa.Maimaita sau 15-20, sannan canza gefe.
4. Mutuwar Kafa Daya
Mace mai kafa ɗaya yana aiki da hamstrings, gluteus maximus, da gluteus medius.Hakanan suna taimakawa ƙalubalantar kwanciyar hankali ƙafa, hip, da gangar jikin.
• Tsaya tare da ƙafafunku nisan kafada, ƙafa ɗaya akan maɗaurin roba, kuma riƙe ɗayan ƙarshen da hannaye biyu.
• Matsa ɗayan ƙafar baya kaɗan kamar yadda aka nuna a hoton da ke sama.
• Tsayar da ƙafafu da baya da kuma shimfiɗa kwatangwalo, daidaita kwatangwalo kuma ku tsaya madaidaiciya tare da ɗan lanƙwasa a cikin gwiwoyinku.
• Dawowa a hankali kuma a maimaita sau 15-20.Yi wannan motsa jiki a daya gefen.
5. Kwance
Squats suna ɗaya daga cikin mafi kyawun motsa jiki na jiki kuma suna da kyau don siffanta gindin toned.Ba wai kawai suna taimakawa ƙarfafa tsokoki na gluten ba, suna kuma inganta ƙarfin mahimmanci kuma suna aiki da quads, hamstrings, calves, da ƙananan baya.
• Tsaya tare da ƙafafunku ɗan faɗi fiye da nisa-kwatanci dabam da abandejin juriyasama da gwiwoyi.Ya kamata yatsun hannunka su zama waje kadan.
• Lanƙwasa gwiwoyi kuma a hankali a sake tura kwatangwalo zuwa wurin zama.
• Ci gaba da runtse jikin ku har cinyoyinku sun yi daidai da ƙasa.Rike gwiwoyinku a kusurwar digiri 90.
Riƙe na ɗan daƙiƙa kaɗan, sannan a hankali ɗaga baya sama zuwa wurin farawa.Yi maimaita 15-20.
6. Sace Gefen Kafa
Masu sace hips suna da mahimmanci amma sau da yawa ba a kula da tsokoki waɗanda ke ba mu damar tsayawa, tafiya da juya ƙafafunmu cikin sauƙi.Ayyukan satar da ƙafafu na gefen kafa na iya taimakawa wajen cimma matsatsi da ton bayan baya yayin da ke taimakawa wajen yin rigakafi da magance ciwon hip da gwiwa.
• Kunsa abandejin juriyaa kusa da gindin gwiwa kuma ku tashi tsaye.
Idan ma'aunin ku bai yi kyau ba, ɗauki abu mai ƙarfi kamar kujera ko sanya hannayenku akan walƙiya (kada ku dogara da wannan - kiyaye ma'aunin ku yana ƙara ƙarfin tsoka a cikin jikin ku).
• ɗaga ƙafa ɗaya ka ɗaga ta waje daga gefen jikinka.Dakata, sannan komawa zuwa wurin farawa.
• Maimaita sau 15-20.Yi wannan motsa jiki a daya gefen.
7. Buga Butt Extension
Tsawo Bett Bett yana taimaka wajan motsa jiki masu sassaucin ra'ayi, masu sawa, da quadrices, taimaka wajen mayar da baya da yawa gwargwado.
• Kewaye ƙafafunku da abandejin juriya.Ka kwanta a bayanka tare da madaidaiciyar kafafu kuma hannayenka a kan gefenka.
• Lanƙwasa gwiwa na dama zuwa ƙirjin ku kuma sanya ƙafar dama a tsakiyarbandejin juriya(kokarin sanya bandejin tare da baka na kafar don ajiye shi a wurin).
• Dauke kafarka ta hagu kadan daga ƙasa.Ƙaddamar da ƙafar dama na dama a kusurwar digiri 45 kuma mayar da shi a kirjin ku.
• Maimaita sau 15-20, sannan ku canza zuwa ƙafar hagu kuma kuyi motsa jiki iri ɗaya.
8. Jump Squat
Jump squats zai ƙara ƙarfin fashewa, inganta ƙarfin babba da ƙananan jiki, da ƙona calories da sauri fiye da squats na yau da kullum.
• Saka abandejin juriyaakan cinyoyinku kai tsaye sama da gwiwoyinku.
• Tsaya tare da ƙafafunku ɗan faɗi fiye da nisa-kwata.Yi kullun kai na yau da kullum ta hanyar yin la'akari da squats akan layi.
• Fara a cikin mafi ƙasƙanci matsayi kuma tsalle da fashewa.Sa'an nan kuma shimfiɗa ƙafafunku kuma yi amfani da hannayen ku don samun ƙarfi.
• Tabbatar cewa kun sauka akan ƙwallan ƙafarku kuma ku sha tasirin da aka haifar ta hanyar tsalle ta ƙafafu biyu.Maimaita sau 15-20.
Da wadannan 8 hipbandejin juriyamotsa jiki na glute, za ku iya gina ƙwanƙarar toned da ƙona isassun adadin kuzari don juya shi zuwa motsa jiki mai cikakken jiki.
Lokacin aikawa: Nov-14-2022