Dumbbell Side Bridge

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙayan zuba
• Musulunci Masu gudummawa: Gluteus Medius, Obliques, Tensor Fasciae Latae

Sakonni ga Dumbbell Side Bridge

Gadar Side na Dumbbell wani ingantaccen motsa jiki ne wanda da farko ke kai hari ga obliques, yana haɓaka ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a matsakaici ko ci-gaba matakin motsa jiki waɗanda ke neman haɓaka aikin gada na yau da kullun. Haɗa wannan bambance-bambancen cikin ayyukan motsa jiki na yau da kullun na iya inganta daidaiton ku, matsayi, da tsarin jikin ku gabaɗaya, yana mai da shi kyakkyawan zaɓi ga waɗanda ke mai da hankali kan dacewar aiki da sassaƙawar jiki.

Yanayinta: tsammanin nuni a nuni Dumbbell Side Bridge

• Mayar da kanku a gwiwar gwiwar hannun dama, ajiye shi kai tsaye a ƙarƙashin kafada, kuma ku jera ƙafafu a saman juna.
• Miƙa hannun hagu na hagu kai tsaye zuwa saman rufin, riƙe dumbbell, kuma kiyaye jikin ku a madaidaiciyar layi daga kanku zuwa ƙafafu.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da ci gaba da ɗaga hips ɗin ku kuma ku shiga zuciyar ku.
• Rage jikin ku baya zuwa wurin farawa kuma maimaita motsa jiki a gefe guda.

Lajin Don yi Dumbbell Side Bridge

• ** Shiga Mahimmancin ku ***: Kuskure ɗaya na gama gari shine mantawa da shigar da tsokoki na asali yayin wannan aikin. Koyaushe ku tuna da ƙarfafa tsokoki na ciki a duk lokacin motsa jiki. Wannan ba wai kawai zai taimaka muku daidaitawa ba amma kuma tabbatar da cewa kuna aiki daidai tsokoki da kuma kare ƙananan baya.
• **Kiyaye Daidaito**: Ya kamata jikinka ya samar da madaidaiciyar layi tun daga kan ka zuwa kafafun ka. Ka guje wa saƙar kwatangwalo ko ɗaga su da yawa, saboda duka biyun na iya haifar da rauni da rauni. Maimakon haka, mayar da hankali kan kiyaye jikin ku a layi da kuma ɗaga hips ɗin ku.
• **Motsin sarrafawa**: Lokacin raguwa da

Dumbbell Side Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Side Bridge?

Haka ne, masu farawa zasu iya yin motsa jiki na Dumbbell Side Bridge, amma ya kamata su fara da nauyin nauyi don tabbatar da cewa suna amfani da tsari mai kyau kuma don kauce wa rauni. Hakanan yana da mahimmanci a tuna cewa ya kamata a mai da hankali kan tsokoki waɗanda ba dole ba ne ba akan ɗaga nauyi ba. Idan motsa jiki yana da ƙalubale da farko, masu farawa zasu iya gwada motsa jiki ba tare da dumbbell ba ko tare da ƙananan nauyi. Kamar yadda yake tare da kowane sabon motsa jiki, yana da kyau a sami mai horarwa ko gogaggen ɗan wasan motsa jiki ya duba fom ɗin ku don tabbatar da cewa kuna yin aikin daidai.

Me ya sa ya wuce ga Dumbbell Side Bridge?

• Dumbbell Side Bridge tare da Juyawa: Don wannan bambancin, kuna riƙe dumbbell a saman hannun ku kuma kuyi motsi mai jujjuyawa, kawo dumbbell a ƙarƙashin jikin ku sannan ku dawo sama, shigar da abubuwan da kuka fi so.
• Dumbbell Side Bridge tare da Hip Dip: Wannan ya haɗa da gadar gefen gargajiya amma tare da ƙarar tsoma hip, wanda ke kai hari ga obliques da ƙananan abs mafi tsanani.
• Dumbbell Side Bridge tare da Kai Haɓaka: A cikin wannan bambancin, kuna riƙe dumbbell a hannun ku na sama kuma ku kai shi sama, sannan ku ja shi baya, ƙara haɗin kafadu da babba baya.
• Dumbbell Side Bridge tare da Knee Tuck: Wannan bambance-bambancen ya haɗa da haɗa gwiwa da saman gwiwa zuwa kirjin ku yayin kiyaye gadar gefen, samar da ƙarin ƙalubale ga ainihin ku da hip.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Side Bridge?

• Har ila yau, masu juyayi na Rasha suna iya haɗawa da Dumbbell Side Bridges saboda suna kai hari ga obliques, ƙungiyar tsoka guda ɗaya wadda ke aiki sosai a Side Bridges, don haka inganta ƙarfin da jimiri na waɗannan tsokoki.
• Aikin motsa jiki na Dead Bug wani ƙari ne mai fa'ida saboda yana mai da hankali kan tsokoki mai zurfi kuma yana haɓaka mafi kyawun iko da kwanciyar hankali na gangar jikin, wanda zai iya taimakawa wajen kiyaye daidaitaccen tsari da daidaito yayin Dumbbell Side Bridges.