Glute Bridge Kafa ɗaya akan benci

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus

Sakonni ga Glute Bridge Kafa ɗaya akan benci

Ƙafar Glute Ɗayan Ƙafa a kan benci wani motsa jiki ne mai tasiri mai mahimmanci wanda ke yin hari da ƙarfafa glutes, hamstrings, da core, yayin da kuma inganta motsin hip da kwanciyar hankali. Yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, da waɗanda ke murmurewa daga raunin da ke cikin ƙananan jiki waɗanda ke son haɓaka ƙarfin jikinsu da sassauci. Ta hanyar haɗa wannan motsa jiki a cikin abubuwan yau da kullun, mutane na iya haɓaka wasan motsa jiki, rigakafin rauni, da haɓaka lafiyar ƙasa gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Glute Bridge Kafa ɗaya akan benci

• Tura ta cikin ƙafar da aka dasa kuma ku ɗaga hips ɗinku daga ƙasa yayin da kuke ci gaba da shimfiɗa sauran ƙafar ku, wannan shine farkon ku.
• Rage kwankwason ku ƙasa har sai sun yi shawagi kusa da ƙasa, tare da kiyaye tsayin ƙafar ku.
• Matsar da kwatangwalo zuwa wurin farawa yayin da kake ajiye ƙafar ƙafarka a matsayi ɗaya.
• Maimaita waɗannan motsin don adadin da ake so na maimaitawa, sannan canza ƙafafu kuma kuyi haka.

Lajin Don yi Glute Bridge Kafa ɗaya akan benci

• Wurin Ƙafa: Miƙa ƙafa ɗaya a tsaye kuma a ajiye ɗayan ƙafar a ƙasa. Ya kamata kafarka ta kasance a ƙarƙashin gwiwa kai tsaye. Kuskure na yau da kullun shine mika kafa da nisa ko kusa da gindi, wanda zai iya raunana gwiwa.
• Motsi Mai Sarrafa: Yayin da kake ɗaga hips ɗinka daga ƙasa, tabbatar da cewa kana yin haka ta hanyar sarrafawa. Ka guji yin gaggawar motsi saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Shiga Mahimmancin ku: Ci gaba da shagaltuwar abs a duk lokacin motsa jiki. Wannan ba wai kawai yana taimakawa wajen kiyaye jikin ku ba amma yana tabbatar da ku

Glute Bridge Kafa ɗaya akan benci Tambayoyin Masu Nuna

Shi beginners za su iya Glute Bridge Kafa ɗaya akan benci?

Ee, masu farawa zasu iya yin Glute Bridge One Leg akan motsa jiki na Bench. Duk da haka, yana da mahimmanci a fara da motsa jiki na gada don gina ƙarfi da tsari mai kyau kafin a ci gaba zuwa bambancin ƙafa ɗaya. Wannan motsa jiki na iya zama ɗan ƙalubale ga masu farawa saboda yana buƙatar daidaito mai kyau da ƙarfin asali. Ana ba da shawarar koyaushe don yin kowane sabon motsa jiki a ƙarƙashin kulawar ƙwararrun ƙwararrun ƙwararrun don guje wa kowane rauni mai yuwuwa.

Me ya sa ya wuce ga Glute Bridge Kafa ɗaya akan benci?

• Gadar Glute tare da Resistance Band: A cikin wannan bambance-bambancen, ana sanya ƙungiyar juriya a kusa da cinyoyinsu don ƙara ƙarin ƙalubale ga gadar glute.
• Gadar Glute tare da Nauyi: Wannan bambancin ya haɗa da riƙe dumbbell ko ƙwanƙwasa a cikin kwatangwalo yayin yin gadar glute, ƙara juriya ga motsa jiki.
• Gadar Glute tare da ƙwallon Swiss: Maimakon benci, wannan bambancin yana amfani da ƙwallon Swiss don ƙafafu, wanda ke ƙara wani abu na rashin kwanciyar hankali kuma yana aiki da mahimmanci da kuma glutes.
• Gadar Glute tare da Hawan ƙafafu: A cikin wannan bambancin, ƙafafu biyu ana sanya su a kan wani wuri mai tsayi kamar benci ko mataki, yana ƙara wahalar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Glute Bridge Kafa ɗaya akan benci?

• Squat na Bulgarian Split Squat ya cika gadar Glute One Leg a kan benci saboda yana ware ƙafa ɗaya a lokaci guda, kamar gadar Glute, kuma yana kai hari ga glutes da hamstrings, yana taimakawa wajen haɓaka daidaito da daidaitawa.
• Deadlifts wani motsa jiki ne mai fa'ida wanda ke cike da Glute Bridge One Leg akan benci yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya - glutes, hamstrings, da ƙananan baya, suna haɓaka ƙarfin sarkar gaba ɗaya da kwanciyar hankali.