Kafa Bench Side Bridge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Kafa Bench Side Bridge
Gadar Side na Leg Bench wani motsa jiki ne mai ƙarfi wanda ke kai hari ga ainihin, musamman yana ƙarfafa obliques, ƙananan baya, da kwatangwalo. Ya dace da masu sha'awar motsa jiki a kowane mataki, daga masu farawa zuwa ci gaba, waɗanda ke neman haɓaka ainihin kwanciyar hankali da daidaito. Shiga cikin wannan motsa jiki na iya taimakawa wajen inganta ƙarfin jiki gaba ɗaya, matsayi, da kuma taimakawa wajen rigakafin raunin baya da hip.
Yanayinta: tsammanin nuni a nuni Kafa Bench Side Bridge
- Miƙa hannun ku na kyauta kai tsaye zuwa rufi kuma ku ɗaga kwatangwalo daga benci, ƙirƙirar madaidaiciyar layi daga kanku zuwa ƙafafunku.
- Riƙe wannan matsayi na ƴan daƙiƙa guda, tabbatar da an haɗa ainihin ku kuma jikin ku yana cikin jeri.
- Rage hips ɗin ku baya zuwa benci, ba tare da taɓa shi gaba ɗaya ba, sannan sake ɗaga hips ɗin ku.
- Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan ku canza gefe kuma kuyi motsi iri ɗaya tare da ɗayan ɓangaren jikin ku.
Lajin Don yi Kafa Bench Side Bridge
- Shiga Mahimmancin ku: Yayin da kuke ɗaga kwatangwalo daga bene, tabbatar cewa kuna shigar da tsokoki na asali. Wannan motsa jiki ba kawai game da ɗaga jikin ku ba ne, har ma game da daidaita jikin ku. Kuskure na yau da kullun shine dogaro da yawa akan kafada ko ƙarfin hannu, wanda zai haifar da rauni.
- Motsi Mai Sarrafa: Ɗaga kwatangwalo daga ƙasa a cikin tsari mai sarrafawa, ƙirƙirar layi madaidaiciya daga kan ku zuwa ƙafafu. Ka guji yin gaggawar motsi ko amfani da kuzari don ɗaga jikinka. Wannan ba kawai yana rage tasirin aikin ba amma yana ƙara haɗarin rauni.
- Ka Tsaya Wuyanka: Tabbatar
Kafa Bench Side Bridge Tambayoyin Masu Nuna
Shi beginners za su iya Kafa Bench Side Bridge?
Ee, masu farawa zasu iya gwada motsa jiki na Leg Bench Side Bridge. Koyaya, yana da mahimmanci a lura cewa wannan ci gaba ne kuma yana iya buƙatar takamaiman matakin ƙarfi da daidaito. Ya kamata masu farawa su fara da ƙananan motsa jiki kuma a hankali suyi aiki har zuwa ƙarin ƙalubalen ƙungiyoyi kamar wannan. Ana ba da shawarar koyaushe don yin kowane sabon motsa jiki ƙarƙashin jagorancin ƙwararren ƙwararren don tabbatar da tsari mai kyau da kuma guje wa rauni.
Me ya sa ya wuce ga Kafa Bench Side Bridge?
- Bench Side Bridge mai nauyin nauyi: A cikin wannan bambancin, kuna riƙe dumbbell ko kettlebell a hannunku kyauta yayin yin gada ta gefe, ƙara ƙarin ƙarfin ƙarfin motsa jiki.
- Ƙafaffen Ƙafar Bench Side Bridge: Wannan sigar ta ƙunshi sanya ƙafar saman a kan wani dandamali mafi girma ko wani benci, ƙara ƙarfin motsa jiki ta ƙara ƙarin juriya.
- Bench Side Bridge tare da Satar Hip: Wannan bambancin ya haɗa da motsi na sace hips, inda za ku ɗaga saman ƙafar ku daga tsakiyar layin jikin ku yayin da kuke riƙe matsayi na gefen gada.
- Gadar Side na Bench tare da Juyawa: Wannan sigar tana ƙara jujjuya juzu'i zuwa motsa jiki, inda zaku isa hannun ku kyauta ƙarƙashin jikin ku sannan ku dawo sama, shigar da abubuwan da kuka fi so.
Me suna da abin da ya sanya ɗaukehawa ga Kafa Bench Side Bridge?
- Planks: Planks sun dace da Gadar Bench Side Bridge yayin da dukansu biyu ke tafiyar da tsokoki na tsakiya, gami da obliques. Wannan yana taimakawa wajen haɓaka daidaito, kwanciyar hankali, da ƙarfin jiki gaba ɗaya.
- Lunges: Lunges wani motsa jiki ne mai tasiri wanda ya dace da Gadar Side na Leg Bench. Suna yin niyya ga ƙananan tsokoki na jiki, musamman quads, hamstrings, da glutes, inganta sautin tsoka da daidaituwa, kama da fa'idodin Gadar Side na Leg Bench.
Karin kalmar raɓuwa ga Kafa Bench Side Bridge
- Motsa jiki don kugu
- Leg Bench Side Bridge motsa jiki
- Ayyukan motsa jiki masu niyya
- Horon nauyin jiki don kugu
- motsa jiki kafa na Side Bridge
- Aikin motsa jiki na nauyi
- Leg Bench Side Bridge dabara
- Ayyukan gida don kugu
- Leg Bench Side Bridge motsa jiki na nauyi
- Motsa jiki gada don toning kugu