Suspension Hip Bridge

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Gastrocnemius, Hamstrings

Sakonni ga Suspension Hip Bridge

Gadar Dakatar da Hip wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga glutes, hamstrings, da core, yana taimakawa haɓaka ƙarancin ƙarfi da kwanciyar hankali. Wannan darasi yana da kyau ga masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya canza shi cikin sauƙi don dacewa da matakan motsa jiki na kowane mutum. Mutum na iya son haɗa gadar Suspension Hip Bridge a cikin abubuwan yau da kullun don fa'idodinta don haɓaka daidaito, haɓaka mafi kyawun matsayi, da yuwuwar rage ƙananan ciwon baya.

Yanayinta: tsammanin nuni a nuni Suspension Hip Bridge

• Lanƙwasa gwiwoyi zuwa kusurwar digiri 90, ajiye hannayenku a ƙasa don daidaitawa.
• Shigar da ainihin ku kuma ku ɗaga kwatangwalo daga ƙasa, turawa ta cikin diddige ku waɗanda ke cikin madauri na dakatarwa, har sai jikinku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi.
• Riƙe wannan matsayi na ƴan daƙiƙa, tabbatar da cewa kun matse glutes ɗinku a saman motsi.
• Sannu a hankali rage kwatangwalo zuwa wurin farawa, kiyaye iko a cikin motsi.

Lajin Don yi Suspension Hip Bridge

• Shiga Mahimmancin ku: Kafin ku ɗaga kwatangwalo daga ƙasa, tabbatar da cewa ainihin ku yana aiki. Wannan ba kawai zai samar da kwanciyar hankali ba amma kuma zai kare ƙananan baya daga rauni. Kuskuren gama gari shine dogaro da yawa akan ƙarfin ƙananan baya maimakon shigar da ainihin.
• Motsi Mai Sarrafa: Lokacin ɗaga kwatangwalo, yi shi a hankali da sarrafawa. Ka guji kuskuren gama gari na gaggawar motsi ko yin amfani da ƙarfi don ɗaga jikinka. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni.
• Cikakkun Ƙwaƙwalwar Ƙwaƙwalwa: Tabbatar da ƙaddamar da kwatangwalo a saman motsi. Wannan yana nufin ya kamata jikinka ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyi. Kuskuren gama gari ba

Suspension Hip Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Suspension Hip Bridge?

Ee, masu farawa zasu iya yin motsa jiki na Hip Bridge. Koyaya, yana da mahimmanci don farawa da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfin ku da sassaucin ku ya inganta. Koyaushe kiyaye tsari mai kyau da fasaha don guje wa rauni. Idan ba ku da tabbacin yadda ake yin wannan darasi, zai fi kyau ku nemi jagora daga ƙwararren mai horar da motsa jiki.

Me ya sa ya wuce ga Suspension Hip Bridge?

• Dakatar da Gadar Hip tare da Tsawon Ƙafa: Bayan ɗaga hips ɗin ku, shimfiɗa ƙafa ɗaya a waje, riƙe na ƴan daƙiƙa kaɗan kafin komawa wurin farawa.
• Dakatar da Gadar Hip tare da Knee Tuck: A cikin matsayi na gada, matsa gwiwa ɗaya zuwa ga ƙirjin ku, shigar da ainihin ku da glutes don ƙarin ƙalubale.
• Dakatar da Hip Bridge tare da Resistance Band: Ƙara maɗaurin juriya a kusa da cinyoyinku yana ƙara tashin hankali kuma yana aiki da tsokoki.
• Dakatar da Hip Bridge Pulses: Maimakon riƙe matsayi na gada, yi ƙananan motsin motsi a saman gadar don kai hari ga glutes da hamstrings da yawa.

Me suna da abin da ya sanya ɗaukehawa ga Suspension Hip Bridge?

• Mutuwar Ƙafa ɗaya: Wannan motsa jiki yana mai da hankali kan daidaito da ƙarfi a cikin ƙananan jiki, musamman ƙwanƙwasa da glutes, waɗanda ke cika gadar Dakatar da Hip ta hanyar haɓaka ƙarfi da kwanciyar hankali.
• Swiss Ball Hamstring Curl: Wannan motsa jiki kai tsaye yana kai hari ga hamstrings, ƙungiyar tsoka ta farko da ke shiga cikin gadar Suspension Hip Bridge, wanda zai iya taimakawa wajen inganta ƙarfin da iko da ake buƙata don motsi gada.