Gadar Side Mai Madaidaicin Ƙafafu

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques

Sakonni ga Gadar Side Mai Madaidaicin Ƙafafu

Gadar Side tare da Ƙafafun Madaidaici wani motsa jiki ne mai ƙarfi wanda da farko ke kaiwa obliques, ƙananan baya, da kwatangwalo, yana taimakawa wajen haɓaka ƙarfin gaske, kwanciyar hankali, da sassauci. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke da burin inganta daidaito, matsayi, da ƙarfin jiki gaba ɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya taimakawa wajen hana raunin da ya faru, haɓaka wasan motsa jiki, da haɓaka ma'anar tsoka a tsakiyar sashe.

Yanayinta: tsammanin nuni a nuni Gadar Side Mai Madaidaicin Ƙafafu

• Sanya gwiwar gwiwar hannu kai tsaye a ƙarƙashin kafada, kuma sanya hannun sama a kan kugu ko kuma mika shi zuwa saman rufin.
• Haɗa ainihin ku kuma ku ɗaga kwatangwalo daga ƙasa, ƙirƙirar layi madaidaiciya daga kan ku zuwa ƙafafu.
• Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye hips ɗin ku da jikin ku a madaidaiciyar layi.
• Sannu a hankali rage kwatangwalo zuwa ƙasa don kammala maimaitawa ɗaya, kuma maimaita motsa jiki a ɗaya gefen.

Lajin Don yi Gadar Side Mai Madaidaicin Ƙafafu

• ** Shiga Mahimmancin ku ***: Kafin ɗaga kwatangwalo daga bene, tabbatar da shigar da ainihin ku ta hanyar zana maɓallin ciki zuwa ga kashin baya. Wannan yana taimakawa kare ƙananan baya kuma yana tabbatar da aikin tsokoki masu dacewa. Kuskure na yau da kullun shine barin ciki ya rataye, wanda zai iya haifar da ciwon baya ko rauni.
• **Ka Tsaya Jikinka Madaidaici**: Yayin da kake ɗaga hips ɗinka daga ƙasa, yi nufin samar da madaidaiciyar layi tun daga kan ka zuwa dugaduganka. Ka guji barin kwatangwalo ko saman kafadarka ta yi gaba, duka kuskuren gama gari waɗanda ke rage tasirin motsa jiki da haɓaka haɗarin rauni.

Gadar Side Mai Madaidaicin Ƙafafu Tambayoyin Masu Nuna

Shi beginners za su iya Gadar Side Mai Madaidaicin Ƙafafu?

Ee, masu farawa za su iya yin gadar Side tare da motsa jiki madaidaiciya kafafu. Koyaya, yana iya zama ƙalubale tunda yana buƙatar takamaiman matakin ƙarfi da daidaito. Idan mafari ya ga yana da wahala sosai, za su iya farawa da sigar da aka gyara, kamar Gadar Side tare da Knees, kuma sannu a hankali suna ci gaba zuwa sigar madaidaiciyar kafa yayin da ƙarfinsu da daidaituwarsu ke haɓaka. Kamar kowane motsa jiki, yana da mahimmanci a yi amfani da tsari mai kyau don hana rauni.

Me ya sa ya wuce ga Gadar Side Mai Madaidaicin Ƙafafu?

• Gadar Gefe tare da Hannun Hannu: A cikin wannan bambancin, kuna isa hannun saman hannun ku a ƙarƙashin jikin ku sannan ku mika shi zuwa saman rufin, yana haɓaka yanayin jujjuyawar motsa jiki.
• Side Bridge tare da Hip Dip: Wannan bambancin ya haɗa da raguwa da haɓaka kwatangwalo zuwa ƙasa yayin da ke cikin matsayi na gada na gefe, wanda ke ƙara ƙarin girma zuwa motsa jiki kuma yana kai hari ga obliques sosai.
• Side Bridge tare da Knee Tuck: A cikin wannan bambance-bambancen, kuna ɗorawa saman gwiwa zuwa kirjin ku yayin da kuke kula da gadar gefen, wanda ke haɗa ƙananan abs da hip flexors.
• Gadar Side tare da Twist: Wannan bambancin ya haɗa da juyawa saman gwiwar gwiwar ku zuwa ƙasa yayin da yake cikin matsayi na gefen gada, ƙara motsi mai jujjuyawa zuwa motsa jiki wanda ke kaiwa ga obliques da trans.

Me suna da abin da ya sanya ɗaukehawa ga Gadar Side Mai Madaidaicin Ƙafafu?

• Masu karkatar da Rashanci: Wannan motsa jiki yana cike da Gadar Side tare da Ƙafafun Madaidaici ta hanyar kuma mai da hankali kan ɓangarorin, amma yana ƙara motsin juyawa wanda zai iya haɓaka ƙarfin aiki da haɓaka daidaito.
• Tsuntsaye-Kare: motsa jiki na Tsuntsaye-Kare yana cika Gadar Side tare da Ƙafafun Madaidaici ta hanyar yin niyya ga tsokoki masu mahimmanci, amma kuma yana ɗaukar ƙananan baya da glutes, yana ba da cikakkiyar motsa jiki mai mahimmanci da inganta daidaiton jiki gaba ɗaya.