Yadda ake amfani da ƙaramin band don motsa jiki

Mini makadaana kuma san su da maƙallan juriya ko madaukai.Saboda dacewarsa da dacewarsa, ya zama sanannen kayan aikin motsa jiki.Waɗannan makada ƙanana ne, amma masu ƙarfi.Za a iya amfani da ƙananan makada don ɗimbin motsa jiki waɗanda ke kaiwa ƙungiyoyin tsoka daban-daban.Matsayin juriya daban-daban ya sa su dace da duk matakan dacewa.

A cikin wannan labarin, za mu dubi yadda ake amfani da shimini makadadon motsa jiki da kuma samun mafi kyawun motsa jiki.Bari mu fara da fahimtar fa'idodin amfani da ƙananan bandeji.
1. Inganta ƙarfin tsoka da juriya.Mini bandeji suna ba da juriya, wanda ke taimakawa haɓaka ƙarfin tsoka da juriya.Wannan kuma zai iya taimakawa hana rauni da haɓaka aiki.
2. Ƙara sassauci.Za a iya amfani da ƙananan makada don yin motsa jiki, wanda zai iya taimakawa wajen inganta sassauci da kewayon motsi.
3. Sauƙi don amfani.Themini bandkarami ne kuma mara nauyi, kuma ana iya amfani da shi a ko'ina.Don haka shine mafi kyawun kayan aiki don motsa jiki na gida ko tafiya.
4. Nuna ƙungiyoyin tsoka da yawa.Za a iya amfani da ƙaramin band ɗin don kaiwa ƙungiyoyin tsoka daban-daban, gami da kwatangwalo, glutes, ƙafafu, kafadu da hannaye.

Yanzu bari mu bincika yadda ake amfani da ƙaramin band don motsa jiki.

1. Motsa jiki
Kafin fara kowane motsa jiki, yana da mahimmanci don dumi don hana rauni da haɓaka aiki.Kuna iya amfani da ƙaramin band don dumama.Sanya shi sama da gwiwoyi kuma yi motsa jiki kamar matakan gefe, matakan baya, ci gaba da manyan gwiwoyi.Wadannan darussan za su kunna glutes, hips da kafafu da kuma shirya su don motsa jiki.

2. Glute Bridge
Gadar glute shine ɗayan mafi kyawun motsa jiki don kai hari ga glutes da hamstrings.Don yin wannan motsa jiki, kwanta a bayanka tare da durƙusa gwiwoyi da ƙafar ƙafar ƙafa.Wuri amini bandsama da gwiwoyi kuma ku ɗaga kwatangwalo daga ƙasa, kuna matse glutes a saman.Rage hips ɗin ku kuma maimaita don saiti uku na 10-12 reps kowanne.

3. Zurfafa Squats
Zurfafa squat wani motsa jiki ne wanda ke kaiwa quads, glutes da hamstrings.Don yinma zurfi squat, amfani amini band.Sanya band ɗin sama da gwiwoyi tare da ƙafafu da faɗin kafada.Sauke jikinki kamar kina zaune akan kujera.Ɗaga ƙirjin ku, b kiyaye gwiwoyinku a layi tare da yatsun kafa.Komawa tsaye tare da matsin diddige.Maimaita saiti uku na 10-12 maimaita kowanne.