Gadar Side
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gadar Side
Gadar Side wani motsa jiki ne mai ƙarfi wanda da farko yana ƙarfafa obliques, ƙananan baya, da tsokoki na ciki, yana ba da gudummawa ga ingantaccen kwanciyar hankali da daidaito. Yana da kyau duka biyu masu farawa na motsa jiki da ƙwararrun ƴan wasa, saboda ana iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka ƙarfin jikin su gaba ɗaya, inganta matsayi, da rage haɗarin ciwon baya da raunuka.
Yanayinta: tsammanin nuni a nuni Gadar Side
- Sanya kanku a kan gwiwar gwiwar ku, tabbatar da cewa yana ƙarƙashin kafada kai tsaye, kuma sanya hannun ku na kyauta akan kwatangwalo.
- A hankali ɗaga hips ɗin ku daga ƙasa, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa ƙafafu.
- Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye ƙwanƙolin ku kuma a ɗaga hips ɗin ku.
- Sannu a hankali rage kwatangwalo zuwa ƙasa don kammala maimaitawa ɗaya, sannan ku canza gefe kuma ku maimaita motsa jiki.
Lajin Don yi Gadar Side
- ** Shiga Jigon ku:** Kafin ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da tsokoki na asali. Wannan ba kawai zai taimaka wajen daidaita jikinka ba amma har ma don ƙara yawan tasirin motsa jiki. Kuskure na yau da kullun shine barin kwatangwalo ya yi ƙasa zuwa ƙasa, wanda zai iya cutar da ƙananan baya.
- **Numfashi Daidai:** Ka tuna da yin numfashi a hankali yayin motsa jiki. Yi numfashi yayin da kake runtse jikinka, da fitar da numfashi yayin da kake daga jikinka. Rike numfashin ku na iya haifar da tashin hankali mara amfani kuma yana iya sanya motsa jiki ya fi wahala fiye da yadda ya kamata.
- **Kiyaye Siffofin Da Ya Kamata:** Kiyaye jikinka a mike
Gadar Side Tambayoyin Masu Nuna
Shi beginners za su iya Gadar Side?
Ee, masu farawa zasu iya yin motsa jiki na Side Bridge. Koyaya, ƙila su buƙaci gyara shi don dacewa da matakin dacewarsu. Yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfin motsa jiki. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan an ji wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki na iya taimakawa don tabbatar da aikin yana yin daidai.
Me ya sa ya wuce ga Gadar Side?
- Gadar Side tare da Ƙafar Ƙafa: A cikin wannan bambancin, yayin da kake riƙe da matsayi na gefen gada, za ku ɗaga saman ƙafar ku sama da ƙasa don shiga glutes da masu sace hip.
- Gadar Side tare da Juyawa: Anan, kuna ƙara motsi mai jujjuyawa zuwa gadar gefen daidaitaccen gada, kai saman hannun ku a ƙarƙashin jikin ku sannan ku dawo zuwa rufin.
- Side Bridge tare da Hip Dip: Wannan bambancin ya haɗa da tsoma kwatangwalo zuwa ƙasa sannan kuma ɗaga su zuwa wurin farawa yayin kiyaye gadar gefen.
- Gadar Side tare da Tsawon Hannu: A cikin wannan bambancin, kuna mika hannun saman ku tsaye zuwa rufi, sannan ku saukar da shi kuma ku nannade shi a kugu don ƙalubalantar daidaito da kwanciyar hankali.
Me suna da abin da ya sanya ɗaukehawa ga Gadar Side?
- Har ila yau, masu juyayi na Rasha suna haɓaka gadar Side saboda suna kaiwa ga gadar, kama da Gadar Side, amma kuma suna shiga yankin ciki gaba ɗaya, suna haɓaka ƙarfi da kwanciyar hankali.
- Motsa jiki na Bird Dog yana haɓaka Gadar Side ta hanyar haɓaka ainihin kwanciyar hankali da ƙarfi, kama da Side Bridge, amma kuma suna haɓaka daidaito da daidaitawa ta hanyar shiga duka na sama da ƙasa a lokaci guda.
Karin kalmar raɓuwa ga Gadar Side
- Side Bridge motsa jiki
- Motsa jiki don cinya
- Quadriceps ƙarfafa motsa jiki
- Side Bridge don tsokoki na ƙafa
- Motsa jiki don cinya
- Ayyukan motsa jiki na Side Bridge
- Quadriceps motsa jiki tare da Side Bridge
- Thigh toning tare da Side Bridge
- Motsa jiki na Side Bridge
- Ƙarfafa cinyoyi tare da Side Bridge.