Side Bridge tare da Bent Leg
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Side Bridge tare da Bent Leg
Gadar Side tare da motsa jiki na Leg Leg wani motsa jiki ne mai ƙarfi kuma mai tasiri wanda ke da niyya ga ainihin, musamman ma'auni, yayin da yake shiga ƙananan baya da glutes. Ya dace da daidaikun mutane a kowane matakan motsa jiki, saboda ana iya gyara shi cikin sauƙi don dacewa da ƙarfin mutum da sassauci. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen inganta kwanciyar hankali da daidaito ba, har ma yana taimakawa wajen haɓaka ƙarfin jiki gaba ɗaya da toning layin.
Yanayinta: tsammanin nuni a nuni Side Bridge tare da Bent Leg
- Lanƙwasa ƙafar ƙasa a kusurwa 90-digiri kuma kiyaye ƙafar saman ku madaidaiciya.
- Haɗa ainihin ku kuma ɗaga kwatangwalo daga ƙasa, samar da madaidaiciyar layi daga kan ku zuwa ƙafafunku.
- Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa kwatangwalo ba ta nutsewa kuma jikinka yana cikin layi.
- Sannu a hankali rage kwatangwalo zuwa ƙasa kuma maimaita motsa jiki don adadin da ake so na maimaitawa kafin canzawa zuwa wancan gefe.
Lajin Don yi Side Bridge tare da Bent Leg
- Haɗa Ƙwararrun Ƙwararru: Yayin duk aikin motsa jiki, yana da mahimmanci don kiyaye tsokoki na tsakiya. Wannan ba wai kawai yana taimakawa wajen daidaita jikin ku ba amma yana tabbatar da cewa kuna aiki da ƙungiyoyin tsoka masu dacewa. Kuskure na yau da kullun shine barin hips ɗinku ya faɗi zuwa ƙasa, wanda zai iya sanya damuwa mara amfani akan ƙananan baya. Koyaushe kiyaye hips ɗin ku da jikin ku a madaidaiciyar layi.
- Lanƙwasa Ƙafar: Ka sa ƙafar ka ta lanƙwasa a ƙasa don tallafi yayin da ƙafar babba ta kasance madaidaiciya. Wannan yana ba da ƙarin kwanciyar hankali kuma yana sa motsa jiki ya fi dacewa, musamman ga masu farawa.
- Sarrafa Numfashi: Kada ku riƙe numfashi yayin motsa jiki. Madadin haka, kiyaye tsayayyen tsarin numfashi mai sarrafawa
Side Bridge tare da Bent Leg Tambayoyin Masu Nuna
Shi beginners za su iya Side Bridge tare da Bent Leg?
Ee, tabbas masu farawa za su iya yin Gadar Side tare da motsa jiki na Leg Leg. Wannan darasi a haƙiƙa wani gyare-gyaren sigar daidaitaccen gada ne, wanda aka ƙera don ya zama mai sauƙi kuma mafi sauƙi ga masu farawa ko waɗanda ke da ƙarancin ƙarfin gaske. Yana mayar da hankali kan obliques da sauran tsokoki masu mahimmanci, yayin da yake aiki da kafadu da kwatangwalo. Kamar kowane motsa jiki, yana da mahimmanci a fara sannu a hankali, kula da tsari mai kyau, kuma a hankali ƙara ƙarfi yayin da ƙarfi da jimiri suka inganta.
Me ya sa ya wuce ga Side Bridge tare da Bent Leg?
- Gadar Side mai nauyi tare da Lanƙwasa Leg: Wannan bambancin ya ƙunshi riƙe dumbbell ko farantin nauyi a saman hip ɗin ku don ƙara ƙarin juriya da ƙara ƙarfin motsa jiki.
- Side Bridge tare da Bent Leg da Knee Drive: Wannan bambancin ya haɗa da ɗaga gwiwa na sama zuwa ga kirjin ku a saman motsi, wanda ke daɗaɗɗen obliques da hip flexors da karfi.
- Gadar Side tare da Lankwasa Leg da Hannun Hannu: Wannan bambancin ya haɗa da kai saman hannun ku sama yayin da kuke ɗaga kwatangwalo, ƙara ƙarin ƙalubale ga daidaito da daidaitawa.
- Side Bridge tare da Bent Leg da Hip Dip: Wannan bambancin ya haɗa da ƙaddamarwa da ɗaga kwatangwalo zuwa ƙasa yayin da yake riƙe matsayi na gada na gefe, wanda ke ƙara ƙarfin ku ga obliques da glutes.
Me suna da abin da ya sanya ɗaukehawa ga Side Bridge tare da Bent Leg?
- Masu karkatar da Rashanci: Wannan motsa jiki yana cika gadar Side tare da lanƙwasa ƙafa ta hanyar yin niyya ga tsokoki masu ma'ana, waɗanda kuma suke aiki yayin gadar Side, ta haka yana ƙara ƙarfin gaske da daidaito gabaɗaya.
- Hip Raises: Hip Tadawa yana aiki a kan ƙananan baya da tsokoki na hip, waɗanda kuma ana amfani da su a cikin Gadar Side tare da Ƙafar Bent, don haka samar da ƙarin aikin motsa jiki ga dukan yanki na ainihi.
Karin kalmar raɓuwa ga Side Bridge tare da Bent Leg
- Motsa jiki don kugu
- Side Bridge tare da motsa jiki na Leg Leg
- motsa jiki mai niyya da kugu
- Ayyukan motsa jiki na nauyi
- motsa jiki lanƙwasawa kafa
- Ƙarfafa kugu tare da nauyin jiki
- Bambance-bambancen motsa jiki na Side Bridge
- Bent Leg Side Bridge don kugu
- Gadar Side Nauyin Jiki Tare da Lankwasa Ƙafa
- Ayyukan motsa jiki toning