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 fa'ida wanda da farko ke kai hari ga tsokoki na wucin gadi, yana taimakawa ƙarfafa ainihin, haɓaka daidaito, da haɓaka sassauci. Ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ainihin kwanciyar hankali da yanayin su. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana taimakawa wajen kiyaye lafiyar baya ba da rage ƙananan ciwon baya, amma kuma yana taimakawa ga jiki mai kyau.
Yanayinta: tsammanin nuni a nuni Gadar Side
- Gyara jikinka na sama a kan gwiwar hannu da hannunka, wanda ya kamata ya kasance a ƙarƙashin kafada kai tsaye.
- Ƙarfafa tsokoki na ciki kuma ku ɗaga hips ɗinku daga ƙasa har sai jikinku ya samar da madaidaiciyar layi daga idon sawu zuwa kafadu.
- Riƙe wannan matsayi na ƴan daƙiƙai yayin da kake ajiye wuyanka da kashin baya a cikin tsaka tsaki.
- Sannu a hankali rage jikin ku zuwa wurin farawa kuma maimaita motsa jiki a daya gefen.
Lajin Don yi Gadar Side
- Haɗa Ƙwayoyin Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙi yana da mahimmanci don haɗa tsokoki na tsakiya a duk tsawon lokacin aikin. Wannan ba wai kawai zai taimaka wajen daidaita jikin ku ba amma kuma yana tabbatar da cewa ana niyya ga tsokoki masu dacewa. Kuskure na yau da kullun shine mantawa da shigar da ainihin kuma a maimakon haka sanya matsi mai yawa akan kafada ko hannu.
- Numfashi Mai Kyau: Ka tuna yin numfashi kamar yadda aka saba a duk lokacin motsa jiki. Rike numfashinka na iya haifar da tashin hankali da damuwa mara amfani.
- Ci gaba a hankali: Idan kun kasance sababbi ga aikin, fara da riƙe matsayi na ɗan gajeren lokaci kuma a hankali ƙara yayin da kuke haɓaka ƙarfi. Ƙoƙarin riƙe matsayi na dogon lokaci kafin ku shirya zai iya haifar da talauci
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 a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Gadar Side da farko tana kai hari ga tsokoki na madaidaici kuma tana haɗa kafadu, kwatangwalo, da ainihin. Masu farawa na iya farawa ta hanyar riƙe matsayi na ƴan daƙiƙa kaɗan kuma a hankali ƙara tsawon lokacin yayin da ƙarfin su ya inganta. Ana kuma ba da shawarar samun ƙwararren ƙwararren mai jagorantar ku da farko don tabbatar da cewa kuna yin shi daidai.
Me ya sa ya wuce ga Gadar Side?
- Extended Arm Side Bridge: Maimakon ka huta a kan goshinka, ka mika hannunka cikakke, ka tsaya a hannunka kawai, wanda ke ƙara wahala kuma yana ƙara tsokoki na kafada.
- Side Bridge tare da Hip Dip: A cikin wannan bambancin, kuna runtse kwatangwalo zuwa ƙasa sannan ku ɗaga su sama zuwa wurin farawa, wanda ke ƙara wani abu mai ƙarfi ga motsa jiki.
- Gadar Side tare da Juyawa: Wannan bambancin ya ƙunshi jujjuya jikin ku da isa ƙarƙashin jikin ku tare da hannun sama, sannan komawa wurin farawa, wanda ke ƙara haɗar tsokoki na asali.
- Gadar Side tare da Knee Tuck: A cikin wannan bambancin, kuna karkatar da saman gwiwa zuwa kirjin ku sannan ku mika shi baya, wanda ke kara kalubale ga kafafunku da tsokoki.
Me suna da abin da ya sanya ɗaukehawa ga Gadar Side?
- Masu karkatar da kai na Rasha na iya haɓaka fa'idodin Gadar Side ta hanyar yin niyya ga tsokoki masu ma'ana da ƙarfi, haɓaka ƙarfin juyi da kwanciyar hankali wanda zai iya taimakawa haɓaka sarrafawa da tsawon lokacin gadar Side.
- Motsa jiki na Bird Dog babban motsa jiki ne na haɗin gwiwa zuwa gadar Side yayin da yake aiki akan ƙananan baya da tsokoki na ciki, inganta daidaituwa da kwanciyar hankali waɗanda ke da mahimmanci don yin Gadar Side daidai.
Karin kalmar raɓuwa ga Gadar Side
- motsa jiki na Side Bridge
- Gadar Side Nauyin Jiki
- Quadriceps ƙarfafa motsa jiki
- motsa jiki cinya a gida
- Side Bridge don tsokoki na ƙafa
- Motsa jiki don cinya
- Side Bridge motsa jiki
- Quadriceps da motsa jiki
- Babu kayan aikin motsa jiki na cinya
- Motsa jiki na Side Bridge