Amfani da dayabandejin juriyazai iya ba da isasshen kuzari ga tsokoki na hip da ƙafa.Sauƙaƙe muku don haɓaka ƙarfin ƙananan gaɓoɓin hannu kuma inganta aikin sprinting yadda ya kamata.Horar da ƙananan ƙafafu na roba na roba na iya nufin ƙungiyoyi goma masu zuwa.Mu yi koyi tare!
1. tsugunar lungun baya
Ƙungiyar juriyagudanar da aikin "kumburi na baya", za a ɗaure ƙarshen ɗaya zuwa wani ƙayyadadden abu, ɗayan ƙarshen a kusa da kugu.Kafin fara aikin, tabbatar da cewa bandejin juriya yana cikin yanayin miƙewa da kyau.Ta wannan hanya, ana iya mayar da karfi a kan gluteus medius.
2. Ƙafa ɗaya
"Squat-kafa ɗaya" yana da tasiri na musamman akan ƙarfafa tsokoki na gluteal da inganta ƙarfin ƙananan gaɓoɓin.Kuma ƙarin rigakafi, don kauce wa rashin daidaituwa na ƙarfin tsoka a bangarorin biyu na halin da ake ciki.Amma sau da yawa saboda wahalar ta yi yawa, ba su san yadda za a fara gwadawa ba, kuma yawancin masu horarwa sun yi watsi da shi.
A wannan yanayin, za ka iya amfanijuriya makadadon ba da taimako da rage wahala.Ƙarshen ɗaya za a ɗaure shi zuwa wani wuri mai tsayi, hannaye su kama ɗayan ƙarshen.Da farko, zaku iya nannade wuyan hannu a wasu ƴan juyi don samun fa'idar taimako mafi girma.Yayin da ƙarfin yana ƙaruwa, sannan sannu a hankali ƙara kuma shakata band ɗin juriya.Har sai a ƙarshe ya iya kammala ba tare da taimako ba.
3. karkatar kafa - gadar hip
Haɗa daɗaɗɗen ƙafar ƙafa da atisayen gadar hip don cikakkiyar tada ƙwanƙolin ƙwanƙwasa da ƙwanƙwasa.Don yin aiki, ɗaure ƙarshen ƙarshenbandejin juriyazuwa madaidaici kuma kunsa ɗayan ƙarshen kusa da idon.Sa'an nan kuma ɗan shimfiɗa bandejin juriya daga anka kuma shirya shi a wuri mai ma'ana.
Da farko, lanƙwasa gwiwa don kammala murƙushe ƙafa ɗaya.Sa'an nan kuma mika haɗin gwiwa na hip kuma ku tura sama don kammala gada na hip.A ƙarshe, ƙara gwiwa kuma sake maimaita motsa jiki.
4. Tsawon kafa na baya
Har ila yau, motsi na "ƙafa na baya" na iya ƙarfafawa da ƙarfafa gluteus na dorsal da hamstrings, waɗanda su ne ƙungiyoyin tsoka na ƙananan ƙafa biyu.
Dakatar dabandejin juriyaa wani wuri mai tsayi, don tanƙwara gwiwa sama, ƙafa ɗaya a kan madaidaicin bandungiyar juriya a shirye.Sa'an nan kuma ƙara haɗin gwiwa da gwiwa tare da haɗin gwiwa don tsawaita da tura bandejin juriya.A kasa, gwiwa da haɗin gwiwa ya kamata a tsawanta sosai.
Da farko, lanƙwasa gwiwa don kammala murƙushe ƙafa ɗaya.Sa'an nan kuma mika haɗin gwiwa na hip kuma ku tura sama don kammala gada na hip.A ƙarshe, ƙara gwiwa kuma sake maimaita motsa jiki.
5. Bulgarian raba-kafa squat
Yin amfani da dumbbells, barbells, da sauran ma'aunin nauyi kyauta don yin aikin "Bulgarian tsaga-ƙafa squat", sau da yawa juriya na ƙasa shine mafi girma.Tare da tashi sama, juriya a hankali ya ragu.
Sabanin gaskiya ne lokacin yin aiki tare da kafa na gaba a tsakiyarbandejin juriyada kuma rike dukkan iyakar biyu da hannaye biyu.Wannan aikin yana da juriya mafi ƙarfi a saman.Idan kuna da sharuɗɗan, zaku iya ƙoƙarin kama band ɗin juriya da hannu biyu, da dumbbells.
6. Ƙwaƙwalwar ƙafa da tsawo
Kamar yadda muka sani, "na'ura mai jujjuya kafafu da tsawo" ana amfani dashi don horarwa da ƙarfafa quadriceps.Lokacin da aka yi amfani da makada na juriya, akwai hanyoyi guda biyu don kwaikwaya iri ɗaya, ko ma mafi kyawun tasiri.
Na farko, haɗa ƙarshen ɗayan juriya zuwa madaidaicin kuma ɗayan ƙarshen zuwa gwiwa.Mayar da hankalin ku akan ƙwanƙwasa gwiwa da tsawo a wurin.Sa'an nan kuma fuskanci matsananciyar naƙasa na quadriceps.Na gaba, buɗe hannuwanku kuma danna maɓallinbandejin juriyatare da nannade gwiwoyi biyu.Rike jikin ku a cikin matsayi mai sassauci.Don haka lanƙwasa gwiwa, don kwaikwayi jujjuyawar ƙafa da aikin haɓakawa.
7. Frog hip bridge
"Gadar hip hips" ba wai kawai zai iya ƙarfafa ƙarfafa hip ɗin ba har ma ya horar da "ƙungiyar tsokar jujjuyawar hip na waje" da muka yi watsi da su.
Ninka dabandejin juriyaa cikin da'irori 2 kuma kunsa shi a saman gwiwa.Sannan ku shirya tare da taɓa juna kuma an sace gwiwoyi.Lokacin tura kwatangwalo har zuwa kololuwa, dakata na ɗan lokaci.Rike gwiwoyinku suna matsawa da ƙarfi waje don tura ƙungiyar juriya.
8. Ƙafa ɗaya na Romanian wuyar ja
Yi amfani dabandejin juriyadon yin aikin jan kafa ta Romanian.Bugu da ƙari, riƙe ƙarshen ɗaya a wuri kuma ka kama ɗayan ƙarshen da hannayenka.Kula da cikakken tsawaita haɗin gwiwa na hip a koli kuma ku kashe juriyar da band ɗin ya yi.Idan jiki ba shi da kwanciyar hankali, ɗayan ƙafar za a iya danna yatsan hannu don taimakawa tare da daidaituwa.
9. Juya kafa dagawa
Dakatar da ƙarshen ƙarshenbandejin juriyasama kuma kunsa ɗayan ƙarshen kusa da idon.Motsa jiki, ƙwanƙwasawa mai aiki tare, hip 2 babban haɗin gwiwa, ƙungiyar juriya za a ja baya.Yana kama da juyowa daga kafa.Ta haka stimulating gaba ɗaya ƙarfafa hip da kafa tsokoki.
10. Ƙafa ɗaya
Matakin ƙafa ɗaya ɗaya shine gabatarwar al'ada ga ƙananan ƙungiyoyin horon jiki.Idan aka kwatanta da dumbbells na hannun hannu, dabandejin juriyana iya zama a kololuwa, mafi tsananin juriya ga tsoka.Yana ba tsokoki wani nau'in sabon kuzari daban-daban!
Lokacin aikawa: Fabrairu-17-2023