Gadar Kwanciyar Ƙafar Bench
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
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Sakonni ga Gadar Kwanciyar Ƙafar Bench
Ƙaƙƙarfan Ƙafar Bench Bridge shine ingantaccen motsa jiki wanda ke da alhakin glutes, hamstrings, da core, yana taimakawa wajen ƙarfafawa da sautin waɗannan wurare. Yana da kyakkyawan motsa jiki ga daidaikun mutane na kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarancin ƙarfi da kwanciyar hankali. Mutane za su iya zaɓar wannan motsa jiki don haɓaka aikinsu na motsa jiki, taimako wajen rigakafin rauni, ko kuma kawai sassaƙa ƙaƙƙarfan jiki mai ƙarfi.
Yanayinta: tsammanin nuni a nuni Gadar Kwanciyar Ƙafar Bench
- Matsa ta cikin diddige don ɗaga kwatangwalo daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
- Dakata a saman motsin, matsi da glutes ɗin ku da kuma riƙe abs ɗin ku.
- Sannu a hankali rage kwatangwalo zuwa wurin farawa, tabbatar da cewa kada ku taɓa ƙasa.
- Maimaita wannan motsi don adadin da kuke so na maimaitawa, kiyaye iko da tsari a duk lokacin motsa jiki.
Lajin Don yi Gadar Kwanciyar Ƙafar Bench
- Shiga Mahimmancin ku: Kafin ku ɗaga kwatangwalo daga ƙasa, tabbatar da cewa ainihin ku yana aiki. Wannan zai ba da kwanciyar hankali kuma ya hana ƙananan baya daga yin kisa da yawa, wanda kuskure ne na kowa wanda zai iya haifar da ciwon baya ko rauni.
- Motsa jiki masu sarrafawa: Ka guji yin gaggawar motsa jiki. Maimakon haka, mayar da hankali kan jinkirin, motsi mai sarrafawa, ɗaga kwatangwalo ta amfani da ƙarfin glutes da hamstrings. Wannan zai taimaka muku samun mafi kyawun motsa jiki da rage haɗarin rauni.
- Ka guje wa wuce gona da iri: Yayin da yake da mahimmanci don ɗaga hips ɗinka sama da isa don shiga cikin glutes da hamstrings, kauce wa wuce gona da iri. Wannan kuskure na kowa zai iya haifar da shi
Gadar Kwanciyar Ƙafar Bench Tambayoyin Masu Nuna
Shi beginners za su iya Gadar Kwanciyar Ƙafar Bench?
Ee, masu farawa za su iya yin motsa jiki na Ƙafar Ƙafar Bench Bridge. Koyaya, yakamata su fara da ƙarfi mai sauƙi kuma a hankali suna ƙaruwa yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don guje wa rauni. Idan ba su da tabbas game da madaidaicin fom, ya kamata su nemi jagora daga ƙwararrun motsa jiki.
Me ya sa ya wuce ga Gadar Kwanciyar Ƙafar Bench?
- Gadar benci mai nauyi, saboda wannan bambance-bambancen, an sanya farantin nauyi a kan kwatangwalo don ƙara juriya da haɓaka kalubalen motsa jiki.
- Ƙarƙashin Ƙarƙashin Gadar Bench: Wannan ya haɗa da yin motsa jiki tare da ƙafafunku a kan wani wuri mai tsayi, kamar mataki ko benci, wanda ke ƙara yawan motsi da ƙarfin motsa jiki.
- Banded Narrow Bench Bridge: A cikin wannan bambance-bambancen, ana sanya bandeji mai juriya a kusa da cinyoyinsa kawai sama da gwiwoyi, yana ƙara ƙarin ƙalubale ga glutes da masu sace hips yayin motsa jiki.
- Ƙunƙarar Gadar Bench tare da Matsi Knee: Wannan bambancin ya haɗa da sanya ƙaramin motsa jiki ko shingen kumfa a tsakanin gwiwoyi da matsi a duk lokacin motsa jiki, wanda ke shiga tsokoki na ciki na ciki ban da glutes da hamstrings.
Me suna da abin da ya sanya ɗaukehawa ga Gadar Kwanciyar Ƙafar Bench?
- Bulgarian Split Squats: Wannan motsa jiki motsi ne na gefe wanda kuma yana aiki da glutes da hamstrings, yana daidaita gadar Ƙaƙwalwar Ƙafa ta Ƙarfafa daidaito da ƙarfi a kowane gefen jiki daban-daban.
- Deadlifts: Wannan motsa jiki yana hari ga sarkar baya, gami da glutes da hamstrings, kama da gadar Narrow Leg Bench Bridge, amma kuma yana haɗar da baya da tsokoki, yana ba da cikakkiyar motsa jiki.
Karin kalmar raɓuwa ga Gadar Kwanciyar Ƙafar Bench
- Motsa jiki don nauyi
- Ƙunƙarar Ƙafar Bench Bridge motsa jiki
- Ayyukan toning kugu
- Bench Bridge don layin kugu
- Motsa jiki don kunkuntar kugu
- Motsa jiki a gida
- Babu motsa jiki kugu na kayan aiki
- Bench Bridge motsa jiki don kugu
- Gadar Kwanciyar Ƙafar Ƙafar Bench
- Motsa jiki mai nisa da kugu