Hip Raise Bridge

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

Sakonni ga Hip Raise Bridge

Gadar Hip Raise wani motsa jiki ne mai ƙarfafawa wanda da farko ke kaiwa ga glutes, hamstrings da ƙananan baya, inganta ingantaccen matsayi da kuma taimakawa wajen rigakafin ciwon baya. Yana da kyakkyawan motsa jiki ga masu farawa da masu sha'awar motsa jiki na ci gaba, saboda ba ya buƙatar kayan aiki kuma ana iya canzawa don ƙara wahala. Mutane da yawa suna so su haɗa Hip Raise Bridges a cikin abubuwan yau da kullun don haɓaka ƙarfin gabaɗaya, haɓaka wasan motsa jiki, da tallafawa ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Hip Raise Bridge

• Sanya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa don kwanciyar hankali.
• A hankali ɗaga hips ɗin ku daga ƙasa ta hanyar matse glutes ɗinku, kiyaye bayanku madaidaiciya da turawa ta diddige ku, har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Riƙe wannan matsayi na ƴan daƙiƙa guda, kiyaye zuciyar ku kuma a ɗaga hips ɗin ku.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, tabbatar da cewa ba kawai sauke kwatangwalo ba, amma sarrafa motsi. Maimaita wannan tsari don adadin maimaitawa da kuke so.

Lajin Don yi Hip Raise Bridge

• **A Gujewa Juna Baya**: Kuskure na yau da kullun shine harba baya yayin motsa jiki wanda zai iya haifar da rauni na baya. Maimakon haka, mayar da hankali kan kiyaye kashin baya a cikin tsaka tsaki a cikin motsi. Shiga tsokoki na tsakiya don taimakawa kiyaye wannan jeri.
• **Motsi Mai Sarrafawa**: Kar a gaggauta motsa jiki. Ɗaga hips ɗin ku daga ƙasa a hankali kuma ku rage su baya tare da sarrafawa. Wannan zai taimaka wajen shiga tsokoki masu dacewa da kuma hana rauni.
• **Cikakken Ƙwaƙwalwar Ƙwaƙwalwa ***: Domin samun mafi kyawun motsa jiki, tabbatar da cewa kun ɗaga hips ɗin ku har sai sun yi daidai da gwiwa da kafadu. Wannan cikakken tsawo shine inda matsakaicin kunna glute ke faruwa. Ka guji kuskuren gama gari

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. Motsa jiki ne mai sauƙi wanda ke kaiwa ga glutes, ƙananan baya, da tsokoki na ciki. Koyaya, yana da mahimmanci a fara da ƙaramin adadin maimaitawa kuma a hankali ƙara haɓaka yayin da ƙarfi da jimiri suka inganta. Kamar yadda yake tare da kowane motsa jiki, daidaitaccen tsari yana da mahimmanci don hana rauni, don haka masu farawa na iya so ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ta duba fam ɗin su.

Me ya sa ya wuce ga Hip Raise Bridge?

• Hip Raise Bridge tare da Resistance Band: Ta ƙara juriya a kusa da cinyoyin, wannan bambancin yana ƙara ƙarin ƙalubale ga glutes da cinyoyin.
• Hip Raise Bridge akan Ƙwallon Ƙarfafawa: Yin gada ta ɗaga hip tare da ƙafafunku akan ƙwallon kwanciyar hankali yana ƙara wani abu na rashin kwanciyar hankali, wanda zai iya taimakawa wajen haɗa ainihin ku da inganta daidaituwa.
• Hip Raise Bridge tare da Nauyi: Sanya nauyi akan kwatangwalo yayin motsa jiki na iya ƙara ƙarfin ƙarfi kuma yana ba da babban ƙalubale ga glutes da hamstrings.
• 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 kaiwa ga glutes da hamstrings sosai.

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

• Motsa jiki na Squat yana cike da Hip Raise Bridge kamar yadda kuma yana ƙarfafa tsokoki na gluteal, quadriceps, da hamstrings, waɗanda ke da mahimmanci don kiyaye matsayi na hip a cikin Hip Raise Bridge.
• Motsa jiki na Deadlift yana cika gadar Hip Raise ta hanyar aiki akan dukkan sarkar baya, gami da hamstrings, glutes, da ƙananan tsokoki, waɗanda duk suna da mahimmanci don yin gadar Hip Raise da kyau da aminci.