Yadda Ake Yin Cable Machine Glute Kickbacks tare da Siffar da ta dace, a cewar Emily Skye

Wadatacce

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Idan kun ji daɗi game da fom ɗin ku yayin yin kickbacks akan na'urar USB, tabbas ya kamata ku shiga cikin kwanan nan na Emily Skye na Instagram. Mai ba da horo ya ba da cikakken bayani game da yadda za a yi ƙaura don share duk tambayoyinku. (Mai Dangantaka: Dalilin da yasa gindinku yayi kama iri ɗaya Komai yawan Squats kuke yi)

A cikin bidiyon ta, Skye ta ce sau da yawa tana ganin 'yan wasan motsa jiki suna yin kickbacks na injin kebul tare da sigar ƙasa da tauraro. Don masu farawa, mutane kan yi nauyi da nauyi, in ji ta. "Kuna so ku fara da nauyi mai sauƙi," in ji ta. "Kuskuren gama -gari da mutane ke yi shi ne sun sanya abubuwa da yawa a kan injin injin kuma hanya tana da nauyi sannan kuma suna amfani da jikinsu don ɗaga kafa. Sannan glute ba ya yin duk aikin don haka ya kayar da manufar duka motsa jiki." Har ila yau, mutane da yawa suna barin bayansu ya karkata, wanda zai iya haifar da rauni na ƙananan baya, in ji ta. (Mai alaƙa: Ƙalubalen Butt na Kwanaki 30 wanda ke Ƙarfafa ganimar ku)

A cikin faifan bidiyon, Skye ya datse haɗe-haɗe da ƙafar idon sa zuwa na’urar kebul kuma ya nannade shi a ƙafa ɗaya. (Zaka iya samun daya akan Amazon idan dakin motsa jiki ba shi da daya.) Ta fara motsa jiki tana jingine gaba kadan, ƙafafu tare, tare da bayanta madaidaiciya da core. Bayan haka, tare da faɗuwar hancinta kuma ƙwallan ta ɗan juye, ta harbi ƙafarta sama da baya tare da sarrafawa, ta dakata a saman, sannan ta saukar da shi ƙasa.

Lura cewa yayin da Skye ya nuna ƙyalli mai ƙyalli a kan injin kebul, wasu gyms suma suna da keɓaɓɓiyar ƙwallon ƙafa. Hakanan zaka iya yin kickbacks na glute tare da dogon ko ƙaramin juriya, ko tare da nauyin jikinka kawai (ko dai a tsaye ko a kan hannu da gwiwoyi), kuma samun irin wannan motsa jiki na glute. Shawarwarin Skye har yanzu suna tsaye, ko da wane irin ƙwanƙwasawa kuke yi: Yana da mahimmanci don tabbatar da cewa kuna jan hankalin ku kuma ba ku ɗaga baya.

A cikin taken ta, Skye ta jaddada cewa idan babban burin ku shine haɓakar tsoka, bai kamata ku yi ba kawai a dogara ga glute kickbacks. "Ina tsammanin tabbas motsa jiki ne na kari wanda zaku iya ƙarawa cikin ranar farin cikin ku (idan kuna da ƙwaƙƙwaran fasaha) amma kada ku yi tsammanin ci gaban ƙima idan shine kawai motsa jiki da kuke dogaro da ita 'don haɓaka bututun ku,'" in ji ta . "A ganina, babu abin da ya doki bugun hangula, huhu, matattu, tsugunawa, matakan hawa, gadoji, tsugunne, da sauransu don gina gumi da ƙarfafawa !!" (Kuma ku tuna, mai da hankali sosai ga ƙoƙarin ku akan ayyukan butt na iya haifar da rashin daidaiton tsoka.)

Recap: Kasance cikin haske don kiyaye madaidaiciyar madaidaiciya kuma babban aiki, kuma kada ku yi tsammanin haɓakar hauka daga ƙwallon ƙafa kawai. Tare da waɗannan masu nunin a zuciya, ba za ku yi kawai * fatan * kuna yin su daidai ba.

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