Glute Bridge Kafa ɗaya akan bene

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

Sakonni ga Glute Bridge Kafa ɗaya akan bene

Ƙafar Glute Ɗayan Ƙafa a kan bene ƙananan motsa jiki ne wanda ke da alhakin glutes, amma kuma yana aiki da hamstrings da core, inganta ƙarfi, kwanciyar hankali, da daidaito. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki, gami da masu farawa, saboda ƙarfin daidaitacce. Mutane za su so yin wannan motsa jiki saboda ba kawai inganta ƙananan ƙarfin jiki da matsayi ba, amma har ma yana taimakawa wajen rigakafin rauni kuma yana iya haɓaka aiki a wasu ayyukan wasanni.

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

• Ɗaga ƙafa ɗaya daga ƙasa kuma shimfiɗa shi tsaye, ajiye ɗayan ƙafar a ƙasa.
• Turawa ta diddigin ku a ƙasa, ɗaga kwatangwalo daga ƙasa yayin da kuke riƙe da baya madaidaiciya da ainihin ku.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da matse glutes ɗinku a sama.
• Sannu a hankali rage kwatangwalo zuwa ƙasa, sannan maimaita motsa jiki tare da ɗayan kafa.

Lajin Don yi Glute Bridge Kafa ɗaya akan bene

• Madaidaicin Nauyin Jiki: Lokacin ɗaga ƙafa ɗaya daga ƙasa, tabbatar an rarraba nauyin jikin ku daidai da ƙafar goyan bayan ku da kafaɗunku. Ka guji jingina da yawa a gefe guda saboda hakan na iya haifar da rauni da rauni.
• Motsi Mai Sarrafa: Lokacin ɗaga kwatangwalo daga ƙasa, yi shi a hankali da sarrafawa. Ka guji yin gaggawar motsi ko yin amfani da kuzari don ɗaga kwatangwalo. Wannan yana tabbatar da cewa glutes da hamstrings ɗin ku sun cika aiki.
• Cikakkun Hip Extension: Kuskuren gama gari ba ya cika tsawan kwatangwalo. Tabbatar da ɗaga kwatangwalo har sai jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Wannan yana haɓaka haɗin gwiwar glutes da hamstrings

Glute Bridge Kafa ɗaya akan bene Tambayoyin Masu Nuna

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

Ee, masu farawa zasu iya yin Glute Bridge One Leg akan motsa jiki na bene. Wannan darasi shine gyare-gyaren gadar Glute na gargajiya kuma galibi ana bada shawarar ga masu farawa saboda yana buƙatar ƙarancin ƙarfi da daidaito. Koyaya, yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Idan kun kasance sababbi don motsa jiki, yana iya zama fa'ida don yin waɗannan darasi ƙarƙashin kulawar mai horarwa ko ƙwararrun motsa jiki.

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

• Gadar Glute Leg Single Leg tare da Ƙafa akan Ƙwallon Swiss: Maimakon sanya ƙafa ɗaya a ƙasa, kuna sanya shi a kan wani wuri mara tsayayye kamar ƙwallon Swiss, wanda ke ƙalubalanci daidaito da kwanciyar hankali.
• Gadar Glute Leg Single Leg Guda: A cikin wannan bambancin, maimakon samun ƙafarku a ƙasa, kuna sanya shi a kan wani wuri mai ɗaukaka kamar benci ko mataki, wanda ke ƙara yawan motsi kuma yana kai hari ga glutes sosai.
• Gadar Glute tare da Nauyin Ankle: Wannan bambancin ya ƙunshi ɗaure nauyin ƙafar ƙafa zuwa ƙafar da aka ɗaga yayin yin motsa jiki don ƙara ƙarin juriya da ƙara ƙalubalen.
• Gadar Glute tare da Matsi Knee: Wannan bambancin ya haɗa da sanya ƙaramin motsa jiki ko toshe kumfa tsakanin gwiwoyinku da matse shi yayin yin motsa jiki, wanda ke haɗa cinyoyin ku na ciki.

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

• Deadlift wani kyakkyawan motsa jiki ne wanda ke cike da Glute Bridge One Leg on Floor saboda yana aiki akan ƙungiyoyin tsoka iri ɗaya, musamman glutes da hamstrings, amma kuma yana ɗaukar ƙananan baya da ainihin, yana haɓaka ƙarfin jiki gaba ɗaya da daidaito.
• Hip Thrust wani motsa jiki ne mai alaka da Glute Bridge One Leg on Floor yayin da yake mayar da hankali ga tsokoki na glute a cikin irin wannan hanya, amma kuma ya haɗa da gyare-gyare na hip da core, wanda zai iya inganta motsi na hip da kwanciyar hankali, yana mai da shi cikakkiyar ƙari. zuwa ƙananan motsa jiki.