Neck Bridge Prone

• Sakonnin ƙafa: Tsinkafa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Sternocleidomastoid
• Musulunci Masu ɗauke da masu gudummawa: Trapezius Upper Fibers

Sakonni ga Neck Bridge Prone

Hide Bridge yana da tasiri mai inganci wanda ke ƙarfafa sassauci a cikin wuyanku kamar kokawa ko ƙwallon ƙafa wanda yake da mahimmanci. Hakanan ya dace da duk wanda ke neman inganta matsayi, rage ciwon wuya, ko murmurewa daga raunin da ya shafi. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka juriyar tsokar ku, hana rauni, da haɓaka aikin jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Neck Bridge Prone

• Sanya hannayenka a kowane gefen kai tare da yatsunsu suna nunawa zuwa ga kafadu, wannan shine don samar da tallafi da daidaituwa.
• A hankali ɗaga hips ɗinku daga ƙasa yayin da kuke matsawa zuwa sama, yin amfani da hannayenku da ƙafafu a matsayin tallafi har sai jikinku ya samar da gada.
• Riƙe matsayin gadar na ɗan daƙiƙa kaɗan, tabbatar da kiyaye wuyanka tsayi da kallonka zuwa gwiwoyi.
• A hankali rage kanku baya zuwa wurin farawa, tabbatar da kiyaye motsin ku da santsi da sarrafawa don guje wa rauni. Maimaita motsa jiki kamar yadda ake buƙata.

Lajin Don yi Neck Bridge Prone

• Dagawa A hankali: Sannu a hankali ɗaga hips ɗin ku da juzu'i daga ƙasa yayin da kuke ajiye wuyanku da kanku a tsaye. Ka guji kuskuren gama gari na firgita ko yin amfani da motsi kwatsam don ɗaga jikinka. Wannan na iya takura wuyanka da kashin baya. Ya kamata motsinku ya zama santsi da sarrafawa.
• Taimakon Wuya: Ya kamata a rarraba nauyin jikinka daidai tsakanin ƙafafunka da bayan kai, ba wuyanka ba. Ya kamata wuyanka ya zama annashuwa kuma a cikin tsaka tsaki. Ka guji tura wuyanka da ƙarfi cikin ƙasa saboda wannan na iya haifar da damuwa mara amfani.
• Fasahar Numfashi: Yi dabarun numfashi yadda ya kamata. Shaka yayin da kake daga jikinka da fitar da numfashi kamar yadda kake

Neck Bridge Prone Tambayoyin Masu Nuna

Shi beginners za su iya Neck Bridge Prone?

Ee, masu farawa na iya yin motsa jiki na Neck Bridge Prone, amma ana ba da shawarar yin hakan a ƙarƙashin jagorancin ƙwararren mai horarwa ko likitan ilimin lissafi. Wannan motsa jiki yana sanya damuwa mai yawa akan wuyansa da kashin baya, don haka yana da mahimmanci a yi amfani da tsari mai kyau don guje wa rauni. Hakanan, yana da mahimmanci don farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfi da sassauci suka inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, ya kamata a dakatar da shi nan da nan.

Me ya sa ya wuce ga Neck Bridge Prone?

• Hijira mai ɗaukar hoto mai nauyi: A cikin wannan bambance-bambancen yanayi, an sanya karamin farantin nauyi a goshin don ƙara haɓakar abin da wuya.
• Bridge Bridge tare da juriya na juriya: A wannan sigar, ana amfani da alamun jingina don ƙara tashin hankali, ƙara ƙarfi da jimiri na tsokoki.
• The Isometric Neck Bridge Prone: This variation involves holding the bridge position for a set amount of time, improving muscular endurance and stability.
• Bridge Bridge mai yiwuwa tare da yoga toshe: wannan version ya ƙunshi sanya toshe yoga a ƙarƙashin goshin Yoga a kan goshi don ƙarin tallafi don taimakawa goyan baya yayin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Neck Bridge Prone?

• A kafada shrugs motsa jiki shine babban cikawa don wuyan gado wanda ke tallafawa wuyan trapezius wanda ke goyan bayan wuya da kwanciyar hankali.
• Deadlift wani motsa jiki ne wanda ke cike da Neck Bridge Prone yayin da yake ƙarfafa dukan sarkar baya, ciki har da wuyansa, baya, da tsokoki na hip, don haka yana haɓaka aikin gabaɗaya da fa'idodin motsa jiki na wuyan gada.