Sideway Leg Bridge

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Medius, Rectus Abdominis, Tensor Fasciae Latae
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Anterior, Obliques, Quadriceps, Serratus Anterior

Sakonni ga Sideway Leg Bridge

Ƙafar Ƙafa ta Sideway wani motsa jiki ne mai motsa jiki wanda da farko ya kai hari ga gluteus medius, tsoka mai mahimmanci don daidaitawar hip, kuma yana shiga tsakiya da ƙananan baya. Yana da kyakkyawan zaɓi ga 'yan wasa, masu sha'awar motsa jiki, da daidaikun mutane waɗanda ke neman haɓaka ƙarfin jiki da daidaito. Ta hanyar haɗa wannan motsa jiki a cikin ayyukanku na yau da kullun, zaku iya haɓaka aikinku a cikin wasanni daban-daban, hana rauni, da haɓaka kwanciyar hankali da yanayin gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Sideway Leg Bridge

• Ɗaga kwatangwalo daga ƙasa, ƙirƙirar madaidaiciyar layi daga kai zuwa ƙafafu, wannan shine wurin farawa.
• Ɗaga saman ƙafar ku kamar yadda za ku iya yayin da kuke kula da ma'auni da kuma kiyaye hips ɗin ku.
• Rage ƙafar ku baya zuwa wurin farawa, tabbatar da kiyaye kwatangwalo daga ƙasa.
• Maimaita wannan tsari don adadin maimaitawa da kuke so, sannan ku canza zuwa wancan gefe kuma kuyi adadin maimaitawa tare da ɗayan kafa.

Lajin Don yi Sideway Leg Bridge

• Shiga Mahimmancin ku: Kafin ka ɗaga kwatangwalo daga ƙasa, tabbatar da shigar da tsokoki na asali. Wannan zai taimaka wajen daidaita jikinka a duk lokacin motsa jiki da kuma kare ƙananan baya. Kuskure na yau da kullun shine manta da shiga cikin ainihin, wanda zai haifar da ƙananan ciwon baya ko rauni.
• Motsi Mai Sarrafa: Lokacin ɗaga kwatangwalo, yi haka a hankali da sarrafawa. Ka guji yin gaggawar motsi saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa. Bugu da ƙari, tabbatar da sauke jikin ku baya tare da wannan jinkirin da motsi mai sarrafawa.
• Kiyaye Wuyanka Ba Ya Tsaya:

Sideway Leg Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Sideway Leg Bridge?

Ee, masu farawa zasu iya yin motsa jiki na Gadar Sideway, amma yakamata su fara da fasalin da aka gyara ko ƙananan maimaitawa idan sun ga yana da ƙalubale sosai. Wannan motsa jiki yana da amfani don ƙarfafa mahimmanci, glutes, da tsokoki na hip. Duk da haka, yana da mahimmanci don kula da tsari mai kyau don kauce wa rauni. Hakanan ana ba da shawarar a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki don tabbatar da cewa ana yin motsa jiki daidai, musamman ga masu farawa.

Me ya sa ya wuce ga Sideway Leg Bridge?

• Gadar Ƙafar Ƙafa ta Sideway tare da Hannun Hannu: A cikin wannan bambancin, yayin da kake ɗaga hips ɗinka daga ƙasa, za ka kuma kai hannunka na sama sama da kan ka, ƙara motsi na sama zuwa motsa jiki.
• Gadar Ƙafar Ƙafar Maɗaukaki: Don ƙarin ƙalubale, za ku iya riƙe dumbbell ko kettlebell a hannunku na sama yayin yin gadar Ƙafa ta Sideways, ƙara juriya da ƙarfafa tsokoki na hannu da kafada.
• Gadar Ƙafa ta Sideway Tare da Ƙafar Ƙafar: Wannan bambancin ya haɗa da ɗaga saman ƙafar ku zuwa rufi yayin da kuke ɗaga kwatangwalo, shigar da tsokoki da tsokoki na cinya da karfi.
• Gadar Ƙafar Ƙafa ta Sideway tare da Resistance Band: Kunsa band ɗin juriya a kusa da cinyoyinku ko idon sawun ku kuma yi motsa jiki, ƙarin tashin hankali daga band ɗin zai sa motsa jiki ya zama ƙalubale kuma ya sa ƙafarku.

Me suna da abin da ya sanya ɗaukehawa ga Sideway Leg Bridge?

• Clamshells: Wannan motsa jiki yana taimakawa wajen ƙarfafa masu satar hip, tsokoki waɗanda kuma ake amfani da su a cikin Gadar Kafar Sideway. Ƙarfafan masu satar hip ɗin ku na iya inganta sigar ku da haɓakar ku a Gadar Ƙafa ta Sideway.
• Planks: Yayin da farko motsa jiki na ciki, planks kuma suna shiga glutes da tsokoki na hip. Wannan haɗin gwiwa na cikakken jiki ya cika aikin da aka yi niyya na Gadar Ƙafafun Sideway, yana ba da gudummawa ga jigon jigon gaba ɗaya da ƙananan ƙarfin jiki.