Low Glute Bridge akan bene

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

Sakonni ga Low Glute Bridge akan bene

Babbar Glute a saman bene wani darasi ne na da aka yi niyya don karfafa ma'auni na Gluteus, mafi kyawun ƙarfin jiki, da kuma karfin jiki gaba daya. Yana da kyau ga daidaikun mutane na kowane matakan motsa jiki, daga masu farawa zuwa masu ci gaba, saboda ana iya canza shi cikin sauƙi dangane da iyawar mutum. Mutum zai so ya haɗa wannan motsa jiki a cikin aikin su na yau da kullum don haɓaka wasan motsa jiki, rage haɗarin raunin da ya faru, da kuma taimakawa tare da ayyukan yau da kullum ta hanyar inganta motsi na hip da kwanciyar hankali.

Yanayinta: tsammanin nuni a nuni Low Glute Bridge akan bene

• Sanya hannuwanku a gefenku tare da dabino suna fuskantar ƙasa. Wannan zai zama matsayin ku na farawa.
• Matsa cikin diddige ku, ɗaga kwatangwalo daga ƙasa ta hanyar matse glutes ɗinku, kuma ku ci gaba da baya yayin yin haka.
• Riƙe wannan matsayin 'gada' na ɗan daƙiƙa kaɗan yayin ci gaba da matse glutes ɗinku.
• Sannu a hankali rage kwatangwalo a baya zuwa wurin farawa. Wannan yana kammala maimaitawa ɗaya. Maimaita aikin don adadin da ake so na maimaitawa.

Lajin Don yi Low Glute Bridge akan bene

• Shiga Mahimmancin ku: Kafin ku ɗaga kwatangwalo daga bene, tabbatar da shigar da ainihin ku. Wannan zai taimaka wajen kiyaye kwanciyar hankali a duk lokacin motsa jiki da kuma kare ƙananan baya. Kuskure na kowa shine watsi da ainihin, wanda zai iya haifar da ƙananan ciwon baya ko rauni.
• Dagawa da Ƙasa a hankali: Lokacin ɗaga kwatangwalo, yi haka a hankali kuma tare da sarrafawa. Hakanan yana faruwa lokacin saukar da jikin ku baya zuwa matsayin farawa. Ka guji yin gaggawar motsi saboda wannan na iya haifar da sigar da ba ta dace ba da yuwuwar rauni.
• Kiyaye hips ɗin ku a Daidaitacce: Yayin da kuke ɗaga hips ɗinku daga ƙasa, ku tabbata sun daidaita kuma sun yi daidai da

Low Glute Bridge akan bene Tambayoyin Masu Nuna

Shi beginners za su iya Low Glute Bridge akan bene?

Ee, tabbas masu farawa zasu iya yin Low Glute Bridge akan motsa jiki na ƙasa. Haƙiƙa babban motsa jiki ne ga masu farawa saboda yana taimakawa ƙarfafa glutes, hamstrings, da tsokoki na asali. Hakanan motsa jiki ne mai ƙarancin tasiri, wanda ke nufin yana da sauƙi akan haɗin gwiwa. Duk da haka, kamar yadda yake tare da kowane sabon motsa jiki, masu farawa ya kamata su fara jinkiri kuma su mayar da hankali kan kiyaye tsari mai kyau don hana rauni.

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

• Gadar Glute tare da Ƙungiyoyin Resistance: Ta hanyar sanya bandejin juriya a kusa da cinyoyinku, zaku iya ƙara ƙarin juriya ga gadar glute ɗin ku, yana mai da shi mafi ƙalubale.
• Glute Bridge Maris: Wannan bambancin ya haɗa da ɗaga gwiwa ɗaya zuwa ƙirjin ku a saman gada, musayar ƙafafu tare da kowane maimaitawa, wanda ke ƙara wani abu na daidaito da ainihin kwanciyar hankali ga motsa jiki.
• Ƙwararren Glute Bridge: Ta hanyar sanya ƙafafunku a kan wani wuri mai ɗaukaka kamar mataki ko benci, za ku iya ƙara yawan motsi kuma ku sa motsa jiki ya zama kalubale.
• Gadar Glute tare da Nauyi: Kuna iya ƙara ƙarfin gadar glute ta hanyar sanya nauyi, kamar barbell ko dumbbell, akan kwatangwalo yayin yin motsa jiki.

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

• Deadlifts: Deadlifts wani kyakkyawan motsa jiki ne wanda ke cike da Low Glute Bridge yayin da suke kuma mai da hankali kan sarkar baya - glutes, hamstrings, da ƙananan baya - haɓaka ƙarfi da kwanciyar hankali a waɗannan wuraren.
• Tushen Hip: Ƙwararrun Hip wani ci gaba ne daga gadar Low Glute, sun ƙunshi tsarin motsi iri ɗaya amma daga matsayi mai girma. Wannan yana haɓaka kewayon motsi kuma yana kai hari ga glutes da ƙarfi, wanda zai iya taimakawa wajen haɓaka tsoka da ƙarfi a wannan yanki.