Twist Side Bridge

• Sakonnin ƙafa: Kafa'in Kumagarmu
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Deltoid Anterior, Deltoid Posterior, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Sartorius, Tensor Fasciae Latae

Sakonni ga Twist Side Bridge

Gadar Twist Side wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga obliques, ƙananan baya, da kafadu, yana ba da gudummawa ga ingantaccen ƙarfi da kwanciyar hankali. Wannan darasi ya dace da duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum ɗaya. Mutane da yawa na iya so su haɗa gadar Twist Side a cikin aikin motsa jiki na yau da kullum don inganta daidaituwa, daidaitawa, da ƙarfin jiki gaba ɗaya, wanda zai iya zama da amfani ga ƙungiyoyin yau da kullum da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Twist Side Bridge

• Ɗaga kwatangwalo daga bene, ƙirƙirar layi madaidaiciya daga kan ku zuwa ƙafafu, wannan shine matsayi na farawa.
• Na gaba, ɗaga hannunka na sama zuwa rufi sannan a hankali karkatar da jikinka yayin da kake kawo hannunka na sama a ƙarƙashin jikinka.
• Riƙe wannan matsayi na ƴan daƙiƙa, kiyaye hips ɗin ku da jikin ku a madaidaiciyar layi.
• A ƙarshe, cire jikin jikin ku kuma komawa zuwa wurin farawa, sannan maimaita motsa jiki a daya gefen.

Lajin Don yi Twist Side Bridge

• Motsi Mai Sarrafa: Juya jikin jikin ku a hankali tare da sarrafawa. Guguwar motsi na iya haifar da sigar da ba ta dace ba da yuwuwar rauni. Kuskure na yau da kullun shine yin amfani da hanzari maimakon shigar da tsokoki na asali. Mayar da hankali kan jujjuyawar da ke fitowa daga kugu ba kawai kafadu ba.
• Numfashi Mai Kyau: Kada ku riƙe numfashi yayin motsa jiki. Yi numfashi yayin da kuke murɗawa, fitar da numfashi yayin da kuke komawa wurin farawa. Numfashin da ya dace yana taimakawa shiga cikin ainihin kuma yana ba da tsokoki tare da iskar oxygen da suke bukata.
• Ka Tsaya Wuyanka: Ka guji ɗaure wuyanka sama ko ƙasa; ya kammata

Twist Side Bridge Tambayoyin Masu Nuna

Shi beginners za su iya Twist Side Bridge?

Ee, masu farawa zasu iya yin motsa jiki na Twist Side Bridge. Koyaya, yakamata su fara da sigar da aka gyara ko mafi sauƙi idan sun sami daidaitaccen sigar ma yana da ƙalubale. Yana da mahimmanci a kiyaye tsari mai kyau don guje wa rauni. Yayin da ƙarfi da jimiri suka ƙaru, sannu a hankali za su iya ci gaba zuwa nau'ikan motsa jiki masu ƙalubale. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali daga baya.

Me ya sa ya wuce ga Twist Side Bridge?

• Leg Lift Twist Side Bridge: A cikin wannan bambancin, kuna yin ɗaga ƙafa yayin da kuke matsayi na gada kafin yin jujjuyawar.
• Gadar Twist Side mai nauyi: Don ƙarin ƙalubale, zaku iya riƙe nauyi a hannun ku kyauta yayin yin jujjuyawar.
• Gadar Ƙarƙashin Ƙafa ɗaya: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya daga ƙasa yayin yin jujjuyawar, ƙara ma'auni da ƙarfin da ake buƙata.
• Reverse Twist Side Bridge: Maimakon karkata zuwa kasa, a cikin wannan bambancin za ka karkata zuwa sama zuwa rufin, tare da tsokoki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Twist Side Bridge?

• Masu murgudawa na Rasha: Wannan darasi kuma ya ƙunshi motsin karkatarwa wanda ke haɗa ɓangarorin, kama da gadar Twist Side, ta haka inganta ƙarfin juriya da juriya.
• Side Plank: Wannan motsa jiki yana aiki akan ƙungiyoyin tsoka iri ɗaya kamar gadar Twist Side, musamman ma'auni da glutes, inganta ƙarfin jiki gabaɗaya da haɓaka tasirin Gadar Side Twist.