Butt Bridge

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Pectineous, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques, Quadriceps

Sakonni ga Butt Bridge

Motsa jiki na Butt Bridge yana da tasiri sosai na motsa jiki na jiki wanda da farko ke kaiwa ga glutes, hamstrings, da ainihin, inganta ƙarfin tsoka da juriya. Kyakkyawan zaɓi ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, saboda ƙarfin daidaitacce da ƙarancin buƙatun kayan aiki. Mutane da yawa za su so haɗa wannan darasi a cikin abubuwan da suka saba don fa'idodinsa wajen haɓaka matsayi, haɓaka wasan motsa jiki, da sassaƙa sauti mai ƙarfi na baya.

Yanayinta: tsammanin nuni a nuni Butt Bridge

• Tsaya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa.
• A hankali ɗaga hips ɗin ku daga ƙasa ta hanyar turawa ta diddige ku, da nufin samar da madaidaiciyar layi daga gwiwoyi zuwa kafaɗunku.
• Riƙe wannan matsayi na ƴan daƙiƙa, kuna matse glutes ɗinku a saman motsi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Butt Bridge

• Shiga Mahimmancin ku: Kafin ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da ainihin ku. Wannan zai iya taimakawa wajen kare ƙananan baya daga damuwa ko rauni kuma yana taimakawa wajen daidaita jikinka yayin motsa jiki.
• Cikakkiyar Tsawon Hip: Lokacin da kuka ɗaga kwatangwalo, tabbatar da tsawaita su gabaɗaya ta yadda jikinku ya zama madaidaiciyar layi tun daga gwiwoyinku zuwa kafadu. Ka guji wuce gona da iri ta hanyar tura kwatangwalo da yawa saboda hakan na iya haifar da ciwon baya.
• Matsi Gilashin Gishiri: A saman motsi, matse glutes ɗin ku. Wannan zai taimaka wajen haɓaka tasirin motsa jiki

Butt Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Butt Bridge?

Ee, tabbas masu farawa za su iya yin motsa jiki na Butt Bridge. Yana da babban motsa jiki don ƙarfafa glutes da hamstrings. Ga hanya mai sauƙi don yin shi: 1. Ka kwanta a bayanka akan tabarma tare da durƙusa gwiwoyi da ƙafafu a ƙasa. Ƙafafunku ya kamata su kasance da nisa-kwatanci. 2. Sanya hannuwanku a gefenku, tafin hannu ƙasa. 3. Yin turawa ta diddige, ɗaga kwatangwalo daga ƙasa ta hanyar matse glutes ɗinku, kiyaye bayanku madaidaiciya. 4. Dakata a saman, sannan sannu a hankali rage kwatangwalo zuwa wurin farawa. 5. Wannan wakili daya ne. Nufin yin 10-15 reps don saiti 2-3. Ka tuna, yana da mahimmanci a kiyaye tsari mai kyau don hana rauni da haɓaka tasirin motsa jiki. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki.

Me ya sa ya wuce ga Butt Bridge?

• Wurin Baya wani suna ne da za a iya amfani da shi don komawa ga Gadar Butt.
• Driver Derriere shine bambancin nishadi da wasa na Gadar Butt.
• Hanyar Rump shine sigar gadar Butt na yau da kullun.
• Waƙar Tailbone wani bambancin gadar Butt ne mai ban sha'awa.

Me suna da abin da ya sanya ɗaukehawa ga Butt Bridge?

• Lunges suna aiki cikin jituwa tare da Butt Bridge yayin da suke mai da hankali kan ƙungiyoyin tsoka iri ɗaya, musamman glutes, hamstrings, da quads, haɓaka kwanciyar hankali da daidaituwa yayin haɓaka alamar tsoka.
• Kick din jaki na iya karawa gadar Butt yayin da suka fi kai hari ga glutes da ƙananan tsokoki na baya, suna taimakawa wajen tsarawa da tabbatar da gindi yayin da suke haɓaka ƙarfin ƙasa gabaɗaya.