Karya Baya Extension
Bayani na Faraɗi
Sakonnin ƙafaKokarin.
Kayan aikiAraban jiki
Musulunci Masu gudummawaErector Spinae, Gluteus Maximus
Musulunci Masu ɗauke da masu gudummawaHamstrings
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Karya Baya Extension
Faɗin baya na kwance shine abin da zai amfana da farko da farko yana niyya kuma yana karfafa tsokoki na baya, amma kuma yana yin grutes da hamstrings. Kyakkyawan motsa jiki ne ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke nufin haɓaka ainihin ƙarfinsu, matsayi, da lafiyar baya gabaɗaya. Yin wannan motsa jiki akai-akai zai iya taimakawa wajen rage ciwon baya, haɓaka sassaucin kashin baya, da inganta ingantaccen daidaitawar jiki, yana mai da shi ƙari mai mahimmanci ga duk wani aiki na yau da kullum.
Yanayinta: tsammanin nuni a nuni Karya Baya Extension
- Sanya hannayen ku a ƙarƙashin kafadu kuma ku ajiye gwiwar ku kusa da jikin ku.
- A hankali ɗaga jikinka na sama daga ƙasa ta hanyar turawa ƙasa a kan hannayenka, shimfiɗa bayanka da ajiye hips ɗinka.
- Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa wuyanka yana cikin tsaka tsaki kuma kallonka yana ƙasa.
- Sauke jikin na sama a hankali a hankali zuwa tabarma don kammala maimaitawa daya.
Lajin Don yi Karya Baya Extension
- Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. A hankali ɗaga jikinka na sama daga ƙasa yayin da kake ajiye kwatangwalo da ƙafafu a ƙasa. Wannan yana tabbatar da cewa kuna amfani da tsokoki na baya kuma ba ku dogara da kuzari don ɗaga jikin ku ba.
- Shiga Mahimmancin ku: Wani kuskuren gama gari shine rashin shigar da ainihin lokacin motsa jiki. Riƙe abs ɗin ku a duk lokacin motsi don tallafawa ƙananan baya da kuma hana rauni.
- Ka guje wa Ƙarfafawa: Kada ka ɗaga jikinka da yawa daga ƙasa saboda wannan zai iya haifar da hawan jini na kashin baya da kuma yiwuwar rauni. Nufin ɗaga ƙirjin ku kaɗan inci kaɗan daga ƙasa.
- Numfasawa akai-akai: Ka tuna yin numfashi akai-akai a duk lokacin motsa jiki. Yi numfashi yayin da kake ɗaga jikinka da shaƙa
Karya Baya Extension Tambayoyin Masu Nuna
Shi beginners za su iya Karya Baya Extension?
Ee, masu farawa za su iya yin motsa jiki na Ƙarya Baya. Duk da haka, yana da mahimmanci a lura cewa tsari mai kyau da fasaha suna da mahimmanci don hana rauni. Ana ba da shawarar farawa ba tare da nauyi ko nauyi ba kuma a hankali ƙara yayin da ƙarfi ya inganta. Idan akwai rashin jin daɗi ko ciwo, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki.
Me ya sa ya wuce ga Karya Baya Extension?
- Bangaren baya kwance a baya: A cikin wannan bambance-bambancen, ana amfani da ƙungiyar jingina. Kuna amintar da band ɗin a kusa da matsayi mai ƙarfi, kwanta fuska kuma ka riƙe band ɗin, sannan aiwatar da tsawaitawa.
- Ƙarƙashin Ƙarya Mai Nauyi: Wannan bambancin ya haɗa da amfani da farantin nauyi ko dumbbell. Yayin da kuke kwance fuska, kuna riƙe nauyin kusa da ƙirjin ku kuma ku aiwatar da tsawo.
- Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya: Ana yin wannan bambancin a kan benci mai karkata. Kuna kwance fuska a kan benci tare da kwatangwalo a saman benci kuma kuyi tsawo.
- Abokin Abokin Hulɗa Ya Taimakawa Ƙarfafa Baya: A cikin wannan bambancin, abokin tarayya yana ba da juriya ga bayanka yayin da kake yin tsawo. Kuna kwance fuska kuma abokin tarayya ya sanya hannayensu akan ƙananan ku
Me suna da abin da ya sanya ɗaukehawa ga Karya Baya Extension?
- Motsa jiki kare ya cika fadada bata lokaci ba kawai yana aiki da ƙananan tsokoki na baya ba har ma inganta yanayi mai kyau da hana raunin baya.
- Har ila yau, motsa jiki na Superman ya dace da Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa na Ƙarƙashin Ƙarfafawa na Ƙarya na Ƙarya na Ƙarya na Ƙarfafawa na Ƙarya Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarya na Ƙarya na Ƙarya kamar yadda ya ke kaiwa ga mai kafa spinae, rukuni na tsokoki da ke tafiya tare da kashin baya, ƙarfafa dukan baya da inganta lafiyar baya gaba ɗaya.
Karin kalmar raɓuwa ga Karya Baya Extension
- Nauyin Jiki Kwance Baya Extension
- Ayyukan Ƙarfafa Hip
- Motsa jiki don Hips
- Karya Baya Extension Workout
- Hip Targeting Nauyin Jiki
- Motsa Jiki Baya Extension
- Motsa jiki don tsokoki na hip
- Ƙarfafa Hips tare da Ƙarfafa Baya
- Motsa jiki na Hip
- Karya Baya Ƙarfin Ƙarfin Hip