Hip Raise Bridge

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Gluteus Maximus, Hamstrings, Obliques

Sakonni ga Hip Raise Bridge

Gadar Hip Raise wani motsa jiki ne mai ƙarfi wanda ke ƙarfafa glutes, ƙwanƙwasa, da ainihin, yayin da kuma inganta daidaito da kwanciyar hankali. Yana da kyakkyawan motsa jiki ga masu farawa na motsa jiki da ƙwararrun ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da matakan motsa jiki daban-daban. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta ƙarfin jikin su, inganta matsayi, da kuma rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Hip Raise Bridge

• Sanya hannuwanku a gefenku, dabino suna fuskantar ƙasa.
• A hankali ɗaga hips ɗinku daga ƙasa ta hanyar turawa ta diddige ku, kiyaye bayanku madaidaiciya kuma ƙafafunku a kwance a ƙasa.
• Riƙe matsayi a saman na ƴan daƙiƙa, tabbatar da cewa jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, kuma maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Hip Raise Bridge

• Shiga Mahimmancin ku: Ɗaya daga cikin kuskuren da mutane ke yi shine rashin shigar da ainihin su yayin wannan darasi. Kafin ka ɗaga hips ɗinka daga ƙasa, tabbatar da ƙarfafa tsokoki na ciki. Wannan ba kawai yana taimakawa wajen daidaita ƙananan baya ba amma har ma yana haɓaka tasirin aikin.
• Dagowa da Ƙarƙasa a hankali: Ka guje wa jarabar gaggawa ta motsi. A hankali ɗaga hips ɗinku daga ƙasa har sai gwiwoyinku, kwatangwalo, da kafadu sun samar da madaidaiciyar layi. Riƙe wannan matsayi na ƴan daƙiƙa kaɗan sannan sannu a hankali rage kwatangwalo zuwa wurin farawa.
• Kiyaye Gwiwowinku Daidaitacce: Wani kuskuren gama gari shine barin gwiwoyi suyi rami ko turawa zuwa ga

Hip Raise Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Hip Raise Bridge?

Ee, tabbas masu farawa za su iya yin motsa jiki na Hip Raise Bridge. Yana da babban motsa jiki don ƙarfafa ƙananan baya, glutes, da hamstrings. Duk da haka, yana da mahimmanci don farawa da nauyin da za a iya sarrafawa kuma a mayar da hankali kan tsari mai kyau don kauce wa rauni. Idan kun saba yin motsa jiki, yana iya zama da amfani a sami mai koyarwa ko ƙwararren mai motsa jiki ya jagorance ku ta hanyar motsin farko.

Me ya sa ya wuce ga Hip Raise Bridge?

• Glute Bridge Maris: A cikin wannan bambancin, kuna yin gada ta ɗaga hip sannan kuma ku canza gwiwoyinku zuwa ga ƙirjin ku, kama da tafiya a wurin.
• Hip Raise Bridge with Resistance Band: Wannan bambancin ya haɗa da sanya bandejin juriya a kusa da cinyoyinku, kusa da gwiwoyinku, wanda ke ƙara ƙarin juriya kuma yana aiki da cinyoyinku na waje da glutes sosai.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa: Wannan bambancin ya haɗa da sanya ƙafafunku a kan wani wuri mai tsayi, kamar benci ko mataki, wanda ke ƙara yawan motsi kuma yana ƙarfafa motsa jiki.
• Hip Raise Bridge with Weight: Wannan bambancin ya haɗa da sanya nauyi, kamar barbell ko dumbbell, a cikin kwatangwalo don ƙara ƙarin juriya da ƙalubalanci tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Hip Raise Bridge?

• Deadlift yana cika gadar Hip Raise ta hanyar ƙarfafa ƙananan baya, ƙwanƙwasa, da glutes, waɗanda sune tsokoki iri ɗaya da ake amfani da su a cikin gadar Hip Raise, don haka haɓaka aikinku gaba ɗaya da kwanciyar hankali.
• Squat wani motsa jiki ne wanda ke cike da Hip Raise Bridge yayin da yake kai hari ga dukkan ƙananan jiki, ciki har da hips, glutes, da quads, don haka inganta ƙarfin jikin ku gaba ɗaya da kuma sa gadar Hip Raise ta fi tasiri.