Satar Hip na Side Bridge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Satar Hip na Side Bridge
Satar Hip na Side Bridge wani ƙalubale motsa jiki ne wanda da farko ke kai hari ga ɓangarorin da ba a taɓa gani ba, glutes, da masu satar hanji, yana haɓaka ƙarfi da kwanciyar hankali. Yana da amfani musamman ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta daidaiton su, daidaitawa, da ƙarfin jiki gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka aikinku na motsa jiki, hana raunin da ya shafi jijiya mai rauni da tsokoki na hip, da haɓaka ayyukan aikin jikin ku.
Yanayinta: tsammanin nuni a nuni Satar Hip na Side Bridge
- Dauke jikin ku daga ƙasa ta hanyar tura kwatangwalo zuwa sama, ƙirƙirar gada. Ya kamata nauyin ku ya kasance yana goyan bayan hannun ku da gefen ƙafar ƙafarku.
- Da zarar ka daidaita jikinka, ɗaga ƙafarka ta sama gwargwadon yadda za ka iya, kiyaye ta madaidaiciya. Wannan shi ne sashin sace hips na motsa jiki.
- Dakata na ɗan lokaci a saman motsi, sannan sannu a hankali runtse ƙafar ka zuwa ƙasa don saduwa da ɗayan.
- Rage hips ɗin ku zuwa ƙasa don kammala maimaitawa ɗaya. Maimaita aikin don adadin da ake so na maimaitawa, sannan canza zuwa wancan gefe.
Lajin Don yi Satar Hip na Side Bridge
- Shiga Mahimmancin ku: Kafin ɗaga kwatangwalo daga ƙasa, haɗa ainihin tsokoki. Wannan zai taimaka wajen daidaita jikinka yayin motsa jiki da kuma hana duk wani nau'i mara amfani a bayanka. Ka tuna ka ci gaba da kasancewa cikin al'ada a duk lokacin motsa jiki.
- Motsi Mai Sarrafa: Lokacin ɗaga ƙafar saman ku, tabbatar cewa motsi yana jinkiri da sarrafawa. Ka guji motsi ko motsi mai sauri saboda suna iya haifar da rauni ko rauni na tsoka.
- Ka Tsaya Jikinka Madaidaici: Kuskure na yau da kullun shine ƙyale jiki ya faɗi ko lanƙwasa a kugu yayin motsa jiki. Don kauce wa wannan, yi tunanin madaidaiciyar layi yana gudana daga kan ku zuwa ƙafafu kuma ku yi nufin kiyaye wannan jeri a duk lokacin motsa jiki.
- Kada ku yi gaggawa: Wannan motsa jiki ba game da gudun hijira ba ne
Satar Hip na Side Bridge Tambayoyin Masu Nuna
Shi beginners za su iya Satar Hip na Side Bridge?
Ee, masu farawa zasu iya yin motsa jiki na Hip Hip Side Bridge. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki ne na ci gaba wanda ke kaiwa ga ainihin, musamman maɗaukaki da masu sace hip. Ya kamata masu farawa su fara da gada na asali ko katako na gefe don gina ƙarfi da kwanciyar hankali kafin su ci gaba zuwa bambancin satar hip. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa da ƙaramin adadin maimaitawa kuma a hankali ƙara yayin ƙarfi da jimiri suna haɓaka. Yana da fa'ida koyaushe don samun ƙwararrun ƙwararrun motsa jiki suyi muku jagora ta hanyar motsa jiki da farko don tabbatar da tsari mai kyau da hana rauni.
Me ya sa ya wuce ga Satar Hip na Side Bridge?
- Satar Hip Side Gadar Ma'auni: Wannan bambancin ya haɗa da amfani da dumbbell ko ma'aunin idon sawu don ƙara juriya da ƙalubalanci masu sace hip ɗin ku.
- Satar Hip na Gefen Gada akan Ƙwallon Ƙarfafawa: Yin wannan motsa jiki akan ƙwallon kwanciyar hankali na iya ƙara wahala ta hanyar gabatar da wani ɓangaren ma'auni.
- Satar Hip na Side Bridge tare da Ƙwallon Juriya: A cikin wannan bambance-bambance, ana sanya bandejin juriya a kusa da cinyoyinsu ko idon sawu don samar da ƙarin juriya yayin motsin satar.
- Haɗa karfi gefen ƙauyen: wannan bambance-bambancen ya ƙunshi sanya gogewar ku ko hannu a kan wani ƙasa ko benci, wanda ke ƙara yawan motsi da kuma benci na motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Satar Hip na Side Bridge?
- Clamshells na iya haɓaka fa'idodin Side Bridge Hip Abductions ta hanyar ƙara ƙarfafawa da toning medius na gluteus da minimus, waɗanda ke da mahimmanci don daidaitawar hip da sacewa.
- Uwards-ƙafa-ƙafa zai iya haɓaka mahaɗan ƙuri da ci gaba ta hanyar inganta daidaituwa da kwanciyar hankali, yayin da kuma keɓance grileds da ƙarfi.
Karin kalmar raɓuwa ga Satar Hip na Side Bridge
- Motsa jiki na hip
- Aikin motsa jiki na Hip na Side Bridge
- Ayyukan ƙarfafa hips
- Ayyukan motsa jiki don hips
- motsa jiki na Side Bridge
- Wasannin Satar Hip
- Satar Hip Side Side Nauyin Jiki
- Ƙarfafa hips tare da nauyin jiki
- Dabarun Satar Hip Side Bridge
- Ayyukan nauyin jiki don tsokoki na hip