Low Glute Bridge akan bene

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

Sakonni ga Low Glute Bridge akan bene

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke taimakawa wajen ƙarfafa tsokoki, hamstrings, da core. Yana da kyakkyawan zaɓi ga duk wanda ke neman inganta ƙarfin ƙarfin jiki, matsayi, da ma'auni gaba ɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka kwanciyar hankali, haɓaka daidaitawar jiki, da yuwuwar rage rashin jin daɗi na ƙasa.

Yanayinta: tsammanin nuni a nuni Low Glute Bridge akan bene

• Lanƙwasa gwiwoyi kuma sanya ƙafafunku nisa-nisa a ƙasa, ajiye hannayenku a gefenku.
• A hankali ɗaga hips ɗin ku daga ƙasa ta hanyar turawa ta dugadugan ku, da nufin samar da madaidaiciyar layi daga gwiwoyi zuwa kafaɗunku.
• Riƙe wannan matsayi na ɗan daƙiƙa kaɗan, tabbatar da cewa glutes ɗinku sun cika aiki.
• Sannu a hankali rage kwatangwalo zuwa ƙasa, kuma maimaita motsa jiki don adadin maimaitawar da kuke so.

Lajin Don yi Low Glute Bridge akan bene

• Shiga Mahimmancin ku: Kafin ku ɗaga kwatangwalo daga bene, tabbatar da shigar da ainihin ku kuma ku matse glutes ɗin ku. Wannan zai taimaka wajen daidaita jikin ku kuma ya kare ƙananan baya. Kuskure na yau da kullum shine yin watsi da ainihin kuma dogara kawai ga ƙarfin ƙananan baya, wanda zai iya haifar da rauni.
• Dagowa da Ƙasa a hankali: Lokacin ɗaga kwatangwalo, yi haka cikin tsari mai sarrafawa. Ka guji yin gaggawar motsi ko amfani da kuzari don ɗaga jikinka. Hakanan yana faruwa lokacin saukar da jikin ku baya zuwa matsayin farawa. Wannan yana tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki.
• Kiyaye Jikinku Daidaitacce: Jikinku yakamata ya samar da madaidaiciyar layi daga kafadu zuwa

Low Glute Bridge akan bene Tambayoyin Masu Nuna

Shi beginners za su iya Low Glute Bridge akan bene?

Ee, masu farawa za su iya yin motsa jiki na Low Glute Bridge a ƙasa. Yana da babban motsa jiki don farawa da shi yayin da yake taimakawa wajen ƙarfafa glutes, hamstrings, da core tsokoki. Hakanan yana da ƙarancin tasiri, ma'ana yana da sauƙi akan haɗin gwiwa. Kamar kowane sabon motsa jiki, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don guje wa rauni. Idan an sami wani rashin jin daɗi ko ciwo, ya kamata a dakatar da aikin nan da nan.

Me ya sa ya wuce ga Low Glute Bridge akan bene?

• Gadar Glute tare da Resistance Band: Ƙara ƙungiyar juriya a kusa da cinyoyinku a lokacin gadar na iya taimakawa ƙara haɗar glutes da tsokoki masu sace hip.
• Gadar Glute tare da Nauyi: Sanya nauyi akan kwatangwalo, kamar barbell ko dumbbell, na iya ƙara wahala da haɓaka ƙarin ƙarfi a cikin glutes.
• Glute Bridge Maris: Wannan bambancin ya haɗa da ɗaga ƙafa ɗaya a lokaci ɗaya kamar tafiya, yayin da kake ajiye kwatangwalo, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.
• Glute Bridge Pulse: Maimakon runtse hips ɗin ku zuwa ƙasa bayan kowace gada, kuna sauke su kawai a rabi sannan ku sake ɗaga su, kuna yin ƙananan bugun jini don kiyaye glutes ɗinku cikin tashin hankali akai-akai.

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

• A ranar kiyayewa: Wannan darasi ya cika gadar glute ta hanyar aiki da sarkar na baya, gami da m, da karfi, wanda zai iya inganta fadada da gaba, abubuwa masu saurin aiwatar da gadaje mai nasara.
• Darasi na Chmshall: Wannan motsa jiki ya cika karamin shinge na glute ta hanyar shirya tsokoki, musamman da yawa na karfafawa da inganta ingancin gada.