Rear Decline Bridge

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Quadriceps

Sakonni ga Rear Decline Bridge

A baya na baya gada shine kyakkyawan motsa jiki wanda da farko yakan bunkasa grutes, ƙananan baya, da hamstrings, sassauƙa, da daidaita. Yana da manufa don matsakaita zuwa ƙwararrun masu sha'awar motsa jiki waɗanda ke neman haɓaka aikin motsa jiki na ƙananan jikinsu. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka ƙarfin sarkar ku na baya, taimako a rigakafin rauni, da kuma ba da gudummawa ga mafi ƙarfin aiki a cikin wasanni da ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Rear Decline Bridge

• Ka kwanta a bayanka kuma ka sanya hannayenka a gefen benci don goyon baya, rike hannunka a mike.
• A hankali ɗaga hips ɗin ku daga benci ta danna ƙasa ta dugadugan ku da shigar da tsokoki.
• Riƙe wannan matsayi na gada na ɗan lokaci, tabbatar da cewa jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Sannu a hankali runtse hips ɗin ku zuwa benci kuma ku maimaita motsa jiki don adadin da ake so na maimaitawa.

Lajin Don yi Rear Decline Bridge

• Shiga Mahimmancin ku: Gadar Ragewar Rear babban motsa jiki ne, don haka yana da mahimmanci don haɗa tsokar ku a cikin gaba ɗaya motsi. Wannan ba kawai yana taimakawa wajen kare ƙananan baya ba amma yana tabbatar da cewa kuna aiki da tsokoki na ciki yadda ya kamata. Ka guji barin cikinka ya yi kasa a kasa.
• Kiyaye Daidaita Daidaitawa: Ka kiyaye jikinka a madaidaiciyar layi tun daga gwiwoyinka zuwa kafadu. Ka guji ajiye bayanka ko ɗaga hips ɗinka da yawa, saboda wannan na iya sanya damuwa mara amfani a bayan ka. Hakazalika, kada ku bari hips ɗinku ya ragu da yawa, saboda wannan zai iya rage tasirin motsa jiki.
• Numfashi da kyau: Breat

Rear Decline Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Rear Decline Bridge?

Ee, masu farawa zasu iya yin motsa jiki na Rear Decline Bridge, amma ci gaba ne mai ci gaba wanda ke buƙatar ƙarfi da sassauci. Yana da mahimmanci a fara sannu a hankali kuma tabbatar da tsari mai kyau don guje wa rauni. Idan mafari ya ga yana da ƙalubale sosai, akwai motsa jiki mafi sauƙi don haɓaka ƙarfi da sassauƙa, kamar gada ta asali ko gada mai ɗaukaka. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Rear Decline Bridge?

• Gadar Ƙarƙashin Ƙafa ɗaya-Ƙafa ɗaya wani nau'i ne inda kake ɗaga ƙafa ɗaya daga ƙasa yayin yin gadar, yana ƙara ƙarin ƙalubale.
• Rage gadaje ta gaba tare da sauran bangarorin juriya wata canji ne inda ka sanya juriya banbanci a cikin cinyoyinku don ƙara mawuyacin tashin hankali da kuma aiki tsokoki ka kara wahala.
• Rage gadar gada tare da cigaba mai dorewa ya ƙunshi sanya ƙafafunku a kan ƙwallon ƙafa maimakon benci, ƙara wahalar motsa jiki ta ƙara wani abu na rashin ƙarfi.
• Mai haskakawa da ya yi watsi da gada shine sigar da ka sanya nauyi a kan kwatangwalo don ƙara ƙaruwa da motsa jiki, yana ƙara ƙarar da shi da ƙalubale don grutes da hamstrings.

Me suna da abin da ya sanya ɗaukehawa ga Rear Decline Bridge?

• Motsa jiki na Hip Thrust wani motsa jiki ne na ƙarin, kamar yadda kuma yana mai da hankali kan glutes da hamstrings, amma kuma yana haɗa ainihin, yana ba da cikakkiyar motsa jiki.
• Deadlift yana da amfani mai amfani ga gadar Rear Decline tun lokacin da yake kaiwa tsoka iri ɗaya - glutes da hamstrings - amma kuma ya haɗa da baya da kafadu, yana samar da ƙarin motsa jiki na jiki.