Side Bridge tare da Arm Leg Swing

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Deltoid Anterior, Gluteus Maximus, Obliques, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Gluteus Medius, Gracilis, Pectoralis Major Clavicular Head, Tensor Fasciae Latae

Sakonni ga Side Bridge tare da Arm Leg Swing

Gadar Side tare da Hannun Leg Swing wani motsa jiki ne mai ƙarfi wanda ke da nisa sosai, amma kuma yana aiki da glutes, kafadu, da kwatangwalo, yana samar da cikakken motsa jiki. Ya dace da daidaikun mutane a tsaka-tsaki ko ci-gaba matakin motsa jiki waɗanda ke son haɓaka daidaito, ƙarfi, da kwanciyar hankali. Wannan aikin yana da amfani musamman ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka haɗin kai da ƙarfin aiki, yin motsin su mafi inganci a cikin wasanni daban-daban da ayyukan jiki.

Yanayinta: tsammanin nuni a nuni Side Bridge tare da Arm Leg Swing

• Ɗaga hips ɗin ku daga ƙasa don samar da madaidaiciyar layi daga kanku zuwa ƙafafu, wannan shine wurin farawa don gadar gefen.
• Da zarar kun kasance cikin kwanciyar hankali, ɗaga hannun ku na sama da na sama a lokaci ɗaya, ku ajiye duka biyun madaidaiciya gwargwadon yiwuwa.
• Mayar da hannun sama da ƙafar ku baya zuwa matsayinsu na asali yayin da kuke riƙe matsayin gadar gefen.
• Maimaita wannan motsi don adadin maimaitawar da kuke so, sannan ku canza gefe kuma kuyi motsi iri ɗaya tare da hannu da ƙafa.

Lajin Don yi Side Bridge tare da Arm Leg Swing

• Hanyoyin Gudanarwa: Yayin da kake ɗaga hips ɗinka daga ƙasa zuwa gada ta gefe, ɗaga hannunka da ƙafarka na sama a lokaci guda. Tabbatar ana sarrafa motsin ku da jinkirin. Ka guje wa motsi ko motsi mai sauri, wanda zai haifar da rauni kuma ya lalata tasirin motsa jiki.
• Kiyaye Daidaitawa: A duk lokacin motsa jiki, kiyaye jikin ku a madaidaiciyar layi daga kan ku zuwa ƙafafu. Ka guji barin kwankwasonka ya yi kasa ko kuma jikinka na sama ya karkata gaba ko baya. Wannan kuskuren na kowa zai iya haifar da ƙananan baya ko ciwon kafada.
• Shiga Mahimmancin ku: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali yayin da kuma haɓaka fa'idodin motsa jiki don abs da obli

Side Bridge tare da Arm Leg Swing Tambayoyin Masu Nuna

Shi beginners za su iya Side Bridge tare da Arm Leg Swing?

Haka ne, sabon shiga na iya ƙoƙarin gado gefen gefen motsa jiki, amma yana da mahimmanci a lura cewa yana da yawan daidaitawa wanda ke buƙatar daidaito mai kyau, ƙarfin ƙarfi da ke buƙatar daidaitawa. Idan kun kasance mafari, kuna iya fara farawa da gada ta asali ko gefen katako da farko, sannan a hankali ƙara hannu da ƙafa yayin da kuke samun kwanciyar hankali da ƙarfi. Koyaushe ku tuna don sauraron jikin ku kuma kada ku matsawa kanku da ƙarfi don hana raunin da ya faru.

Me ya sa ya wuce ga Side Bridge tare da Arm Leg Swing?

• Gadar Gefen Tare da Hannun Hannu: Maimakon yin lilo, isa hannun saman hannun ku a ƙarƙashin jikinku sannan ku koma saman rufin don haɗa tsokoki na tsakiya da kafada.
• Gadar Side tare da Dips Hip: A cikin matsayi na gada na gefe, rage kwatangwalo zuwa ƙasa sannan ku ɗaga su sama don yin aiki da ƙarfi sosai.
• Side Bridge tare da Knee Tuck: Wannan bambancin ya haɗa da ƙaddamar da saman gwiwa zuwa kirji yayin da yake cikin matsayi na gada, yana ƙara wani abu mai mahimmanci wanda ke kaiwa abs da hip flexors.
• Gadar Side tare da Hannun Hannu da Ƙafar Ƙafar: Wannan shine ƙarin ci gaba inda kuke ɗaga hannun sama da na sama a lokaci guda, kuna ƙalubalantar ma'aunin ku da cikakken daidaitawar jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Side Bridge tare da Arm Leg Swing?

• Masu karkatar da Rashanci na iya haɓaka fa'idodin Gadar Side tare da Ƙafar Ƙafar Hannu ta hanyar ƙara ƙarfafa tsokoki na wucin gadi, waɗanda ke aiki yayin motsi na motsi a cikin motsa jiki na gefen gada.
• Har ila yau, motsa jiki na Bird Dog na iya haɗawa da Gadar Side tare da Ƙafafun Ƙafafun hannu yayin da yake inganta daidaituwa da daidaituwa tsakanin motsin hannu da ƙafa, kama da motsi na motsa jiki a cikin motsa jiki na gefen gada.