Satar Hip na Side Bridge

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Obliques

Sakonni ga Satar Hip na Side Bridge

Side Bridge Hip Abduction wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga ɓangarorin ɓangarorin, glutes, da masu satar hip, yana haɓaka ainihin kwanciyar hankali, ƙarfin hip, da ma'auni gabaɗaya. Ya dace da 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka ainihin ƙarfinsu da kwanciyar hankali. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, taimako don rigakafin rauni, da ba da gudummawa ga ingantaccen tsarin motsa jiki.

Yanayinta: tsammanin nuni a nuni Satar Hip na Side Bridge

• Tabbatar cewa gwiwar hannu yana ƙarƙashin kafada kai tsaye kuma jikinka yana cikin layi madaidaiciya daga kan ka zuwa ƙafafu.
• Haɗa ainihin ku kuma ku ɗaga kwatangwalo daga ƙasa, ƙirƙirar layi madaidaiciya daga kan ku zuwa ƙafafu.
• Yayin da kuke riƙe wannan matsayi na gada, sannu a hankali ɗaga saman ƙafar ku kamar yadda za ku iya ba tare da motsa kwatangwalo ko gangar jikin ku ba.
• Rage ƙafar ku baya zuwa matsayin farawa sannan ku runtse kwatangwalo don kammala maimaitawa ɗaya; maimaita wannan motsa jiki a gefe guda.

Lajin Don yi Satar Hip na Side Bridge

• ** Shiga Jigon ku ***: Wannan motsa jiki ba game da hips ɗin ku ba ne, har ma game da ainihin ku. Yayin da kake ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da tsokoki na asali. Wannan zai taimaka wajen daidaita jikinka da kare ƙananan baya. Kuskure na kowa shine manta game da ainihin kuma kawai mayar da hankali kan motsin hip.
• **Motsin da ake Sarrafawa**: Guji saurin motsi. Madadin haka, ɗagawa da runtse kwatangwalo a hankali da sarrafawa. Wannan ba kawai zai rage haɗarin rauni ba amma kuma zai sa aikin ya fi tasiri ta hanyar kiyaye tsokoki a cikin tashin hankali na tsawon lokaci.
• **

Satar Hip na Side Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Satar Hip na Side Bridge?

Ee, masu farawa za su iya yin motsa jiki na Hip Hip na Side Bridge. Duk da haka, ya kamata su fara sannu a hankali kuma tare da tsari mai kyau don kauce wa rauni. Hakanan yana da mahimmanci a haɗa ainihin kuma kiyaye madaidaiciyar layi daga kai zuwa ƙafa yayin motsa jiki. Idan yana da ƙalubale da farko, masu farawa zasu iya gyara motsa jiki ta hanyar durƙusa gwiwoyi ko yin motsa jiki a jikin bango don tallafi. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da aikin yana yin daidai.

Me ya sa ya wuce ga Satar Hip na Side Bridge?

• Satar Hip Side Gada mai nauyi: Don ƙarin ƙalubale, zaku iya riƙe dumbbell ko sa ma'aunin idon sawu yayin yin motsa jiki.
• Satar Hip na Side Bridge tare da Resistance Band: Wannan bambancin ya haɗa da yin amfani da ƙungiyar juriya a kusa da idon sawun ku don ƙara tashin hankali da ƙara wahalar motsi.
• Cire Hip Hip Side Bridge tare da ɗaga ƙafa: A cikin wannan bambance-bambancen, maimakon sace kwatangwalo, kuna ɗaga saman ƙafar sama a tsaye, wanda ke ɗaukar cibiya da glutes sosai.
• Satar Hip na Side Bridge akan Ƙwallon Ƙarfafawa: Yin motsa jiki a kan ƙwallon kwanciyar hankali na iya ƙara ƙalubalen ta ƙara wani abu na rashin kwanciyar hankali, tilasta tsokoki don yin aiki ko da wuya don kiyaye daidaito.

Me suna da abin da ya sanya ɗaukehawa ga Satar Hip na Side Bridge?

• Clamshells kuma na iya haɓaka Side Bridge Hip Abduction tun lokacin da suka yi niyya ga gluteus medius, ƙungiyar tsoka ɗaya ta yi aiki a cikin satar hip, kuma suna taimakawa wajen haɓaka motsin hip da ƙarfi.
• Tweungiya na Rasha wani babban darasi ne wanda ya dace da gefen gefen gado ya zama abin da ya karfafa laifuka, yana inganta kwanciyar hankali da tasirin da ke tattare da satar hannu.