Gadar Ƙafa ɗaya
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Gadar Ƙafa ɗaya
Bridge ne mai amfani guda ɗaya shine abin da zai amfana wanda da farko yana bunkasa glutes, hamstrings, da kuma cibiya, taimakawa wajen inganta ƙarfi, daidaito, da kwanciyar hankali. Yana da kyakkyawan zaɓi na motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ana iya gyaggyarawa dangane da matakin fasaha. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka ƙananan ƙarfin jiki, inganta matsayi mafi kyau, da kuma taimakawa wajen rigakafin rauni.
Yanayinta: tsammanin nuni a nuni Gadar Ƙafa ɗaya
- Mika kafa ɗaya kai tsaye yayin da aka dasa ƙafar dayan a ƙasa.
- Yin turawa ta diddigin ƙafar da ke ƙasa, ɗaga hips ɗinka zuwa saman rufi har sai jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
- Riƙe wannan matsayi na ƴan daƙiƙa guda, haɗa glutes da hamstrings.
- Rage hips ɗin ku zuwa ƙasa kuma maimaita motsa jiki, canza ƙafafu bayan kammala adadin da ake so.
Lajin Don yi Gadar Ƙafa ɗaya
- ** Shiga Mahimmancin ku ***: Kafin ɗaga kwatangwalo daga bene, haɗa ainihin ku ta hanyar jan maɓallin ciki zuwa ga kashin baya. Wannan zai taimaka wajen daidaita jikinka kuma ya kare ƙananan baya yayin motsa jiki. Kuskure na yau da kullun shine rashin shiga cikin ainihin, wanda zai haifar da baka a cikin ƙananan baya da yuwuwar ciwon baya.
- **Motsi Mai Sarrafa**: Yayin da kake ɗaga hips ɗinka daga ƙasa, kiyaye motsi a hankali da sarrafawa. Ka guji yin gaggawar motsa jiki ko yin amfani da kuzari don ɗaga kwatangwalo. Wannan zai tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don yin aikin.
- **Kiyaye Matsayin Kwankwason ku**:
Gadar Ƙafa ɗaya Tambayoyin Masu Nuna
Shi beginners za su iya Gadar Ƙafa ɗaya?
Ee, masu farawa zasu iya yin motsa jiki Single Leg Bridge. Koyaya, yakamata su fara da aikin gada na asali da farko don haɓaka ƙarfi da kwanciyar hankali. Da zarar sun gamsu da gada na asali, za su iya ci gaba zuwa gadar ƙafa ɗaya. Yana da mahimmanci a koyaushe ku saurari jikin ku kuma kada ku matsa sama da iyakokin ku don guje wa rauni. Kamar kowane motsa jiki, tsarin da ya dace yana da mahimmanci, don haka la'akari da neman shawara daga ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbas.
Me ya sa ya wuce ga Gadar Ƙafa ɗaya?
- Gadar Ƙafa ɗaya tare da Knee Knee: A cikin wannan bambancin, bayan ɗaga kwatangwalo a cikin gada da daidaitawa a ƙafa ɗaya, za ku ja gwiwa kyauta zuwa kirjin ku.
- Gadar Ƙafar Ƙafa ɗaya tare da Ƙungiyar Juriya: Wannan bambancin yana ƙara ƙungiyar juriya a kusa da cinyoyin ku don ƙara ƙalubalen da shigar da cinyoyin ku da cinyoyin ku da gaske.
- Gadar Ƙafar Ƙafa ɗaya akan Ƙwallon Ƙarfafa: Wannan bambancin ya haɗa da sanya ƙafar ƙafar ƙafar ku a kan ƙwallon kwanciyar hankali, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana shigar da tsokoki mai zurfi sosai.
- Gadar Ƙafar Ƙafa ɗaya Mai Girma: Don wannan bambancin, ana sanya ƙafar ƙafar ku a kan wani wuri mai tsayi kamar mataki ko benci, wanda ke ƙara yawan motsi kuma yana ƙarfafa motsa jiki.
Me suna da abin da ya sanya ɗaukehawa ga Gadar Ƙafa ɗaya?
- Lunges, kamar Single Leg Bridge, kuma suna aiki akan ƙananan tsokoki na jiki ciki har da glutes, quads, da hamstrings, haɓaka ƙarfin ƙafar gaba ɗaya da daidaituwa wanda ke da amfani ga gadar Single Leg Bridge.
- Deadlift wani motsa jiki ne wanda ya dace da Gadar Ƙafar Ƙafar Ƙafa ɗaya kamar yadda ya fi mayar da hankali ga tsokoki na baya, ciki har da glutes da hamstrings, wanda su ne tsokoki guda da aka yi a lokacin Ƙafar Ƙafar Ƙafa ɗaya, don haka yana taimakawa wajen ci gaban tsoka da juriya.
Karin kalmar raɓuwa ga Gadar Ƙafa ɗaya
- Single Leg Bridge motsa jiki
- Motsa jiki na hip
- Gadar Ƙafa ɗaya don ƙarfin hip
- Ayyukan motsa jiki don hips
- Ƙarfafa kwatangwalo tare da Gadar Ƙafa ɗaya
- motsa jiki na nauyi na ƙafa ɗaya
- Ƙwayoyin motsa jiki masu niyya
- Horon Gadar Ƙafa ɗaya
- Ayyukan gida don ƙarfin hip
- Motsa Jiki Single Leg Bridge