Gadar Side
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gadar Side
Motsa jiki na Side Bridge shine babban motsa jiki mai ƙarfafawa wanda ke da fifiko ga obliques, ƙananan baya, da kwatangwalo, yana haɓaka kwanciyar hankali da daidaito. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyaggyarawa don dacewa da iyawar mutum. Mutane za su so su haɗa wannan motsa jiki a cikin aikin yau da kullum don inganta ƙarfin asali, haɓaka matsayi, rage ciwon baya, da yiwuwar inganta wasan motsa jiki.
Yanayinta: tsammanin nuni a nuni Gadar Side
- Haɗa ainihin ku kuma ɗaga hips ɗin ku har sai jikinku ya kasance a madaidaiciyar layi daga kai zuwa ƙafafu.
- Riƙe wannan matsayi ba tare da barin hips ɗin ku ya faɗi don lokacin da aka ware don kowane saiti ba.
- Bayan kammala lokacin gefe ɗaya, canza zuwa wancan gefe kuma maimaita motsa jiki.
- Tabbatar da kiyaye numfashinka a tsaye har ma da lokacin motsa jiki.
Lajin Don yi Gadar Side
- ** Shiga Mahimmancin ku ***: Gada ta gefe da farko tana kaiwa ga ma'auni da sauran tsokoki na asali. Tabbatar cewa kuna shigar da waɗannan tsokoki a duk lokacin motsa jiki. Kuskure na yau da kullun shine barin kwatangwalo ko don tura su da yawa, wanda zai iya lalata tasirin motsa jiki kuma ya sanya damuwa mara amfani a baya.
- ** Numfashi ***: Kada ku riƙe numfashi yayin yin gada ta gefe. Yana da mahimmanci don yin numfashi akai-akai don tabbatar da cewa tsokoki suna samun isasshen iskar oxygen. Shaka yayin da kake runtse jikinka, da fitar da numfashi yayin da kake dauke shi.
- **Fara Sannu a hankali ***: Idan kun kasance sababbi ga wannan darasi, fara da fasalin da aka gyara, kamar gadar gefen gwiwa, inda ɗaya.
Gadar Side Tambayoyin Masu Nuna
Shi beginners za su iya Gadar Side?
Ee, masu farawa zasu iya yin motsa jiki na Side Bridge. Koyaya, yana da mahimmanci don farawa da sigar da aka gyara idan kun kasance mafari ko kuma idan kuna da ƙaramin ƙarfi. Sigar da aka gyara ta ƙunshi durƙusa gwiwoyi da ɗaga jikin ku daga gwiwoyi maimakon ƙafafu. Yayin da kuke samun ƙarfi da kwanciyar hankali, zaku iya ci gaba zuwa cikakkiyar sigar motsa jiki. Koyaushe ku tuna don kula da tsari mai kyau don guje wa rauni kuma ku sami mafi yawan fa'ida daga motsa jiki.
Me ya sa ya wuce ga Gadar Side?
- Side Plank with Leg Left: Yayin da kake riƙe matsayi na gefen gada, ɗaga saman kafa zuwa rufi don shiga masu sace hips.
- Side Plank tare da Juyawa: A cikin wannan bambancin, kuna jujjuya gangar jikin ku ta yadda hannun saman ku ya motsa ƙarƙashin jikin ku sannan ku koma sama zuwa rufin.
- Side Plank with Knee Tuck: Daga gefen gadar gefen, lanƙwasa saman gwiwa kuma ja shi zuwa ga ƙirjin ku, sannan ƙara shi baya.
- Side Plank with Arm Reach: Yayin da kake riƙe gadar gefen, kai hannunka na sama a ƙarƙashin jikinka, sannan ka mika shi baya sama da kan ka.
Me suna da abin da ya sanya ɗaukehawa ga Gadar Side?
- Rashan Twists: Wannan motsa jiki yana cika gadar gefen kamar yadda kuma yake aiki da obliques, haɓaka ƙarfin jujjuyawa da ƙarfafa tsokoki da ke aiki yayin gada ta gefe.
- Karen Tsuntsu: Motsa jiki na kare tsuntsaye yana cika gada ta gefe ta hanyar ƙarfafa ƙananan baya da glutes, yana ba da tushe mai tushe da goyan baya ga ainihin tsokoki da aka yi aiki a lokacin motsa jiki na gefen gada.
Karin kalmar raɓuwa ga Gadar Side
- motsa jiki na Side Bridge
- Motsa jiki don kugu
- Side Bridge don ainihin ƙarfi
- Ayyukan toning kugu
- Gadar Side Nauyin Jiki
- Side Bridge motsa jiki
- Ƙarfafa motsa jiki
- Side Bridge don gyaran kugu
- Ayyukan kugu na nauyin jiki
- Side Bridge core motsa jiki