Akụkụ Bridge

• Agache: Gwọdọ lapo, Nkụsịosimiri
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Obliques, Quadriceps, Tensor Fasciae Latae
• Ibiharuro ribiri: , Adductor Longus, Gluteus Maximus, Gluteus Medius, Iliopsoas, Sartorius

Ijambo ryo kuri Akụkụ Bridge

The Side Bridge bụ mmega ahụ siri ike nke na-ewusi obliques ike, azụ dị ala, na akwara afọ, na-enye aka n'ịkwalite nkwụsi ike na nguzozi. Ọ dị mma maka ma ndị na-amalite mgbatị ahụ na ndị na-eme egwuregwu nwere ahụmahụ, n'ihi na enwere ike gbanwee ya ka ọ dabara na ọkwa ahụike dị iche iche. Ndị mmadụ n'otu n'otu nwere ike ịchọrọ itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite ike ahụ ha n'ozuzu, meziwanye ọnọdụ, ma belata ihe ize ndụ nke mgbu azụ na mmerụ ahụ.

Kubahiriza: Ijambo kwa Ikirari Akụkụ Bridge

• Kwado onwe gị na ikpere gị, jide n'aka na ọ bụ kpọmkwem n'okpuru ubu gị, ma tinye aka gị n'efu n'úkwù gị.
• Jiri nwayọọ bulie úkwù gị n'ala, na-edebe ahụ gị n'ahịrị kwụ ọtọ site n'isi gị ruo n'ụkwụ gị.
• Jide ọnọdụ a maka sekọnd ole na ole, na-eme ka isi gị sie ike na ebuli gị elu.
• Jiri nwayọ wetulata úkwù gị azụ n'ala iji mechaa otu ugboro ugboro, gbanwee akụkụ ma megharịa mgbatị ahụ.

Komeza kuganiriza Akụkụ Bridge

• ** Tinye isi gị: *** Tupu ibuli úkwù gị n'ala, jide n'aka na itinye akwara gị. Nke a agaghị enyere aka mee ka ahụ gị kwụsie ike kamakwa ịbawanye uru nke mmega ahụ. Otu ndudue a na-emekarị bụ ikwe ka úkwù na-adaba n'ala, nke nwere ike imebi ala azụ.
• **Na-eku ume nke ọma:** Cheta na ị na-eku ume nke ọma n'oge mmega ahụ. Kuku ume ka ị na-agbada ahụ gị, ma kupụ ume ka ị na-ebuli ahụ gị elu. Idede ume gị nwere ike ịkpata ọgba aghara na-enweghị isi ma mee ka mgbatị ahụ sie ike karịa ka ọ kwesịrị ịdị.
• ** Na-edobe Ụdị Kwesịrị Ekwesị:** Debe ahụ gị n'ụzọ kwụ ọtọ

Akụkụ Bridge Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Akụkụ Bridge?

Ee, ndị mbido nwere ike ịme mmega ahụ n'akụkụ àkwà mmiri. Agbanyeghị, ha nwere ike ịgbanwe ya ka ọ dabara ọkwa ahụike ha. Ọ dị mkpa ịmalite nwayọọ nwayọọ ma jiri nwayọọ nwayọọ mụbaa mgbatị ahụ ike. Ọ dịkwa oke mkpa idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ahụ erughị ala ma ọ bụ ihe mgbu ọ bụla, a ga-akwụsị mmega ahụ ozugbo. Ịgba onye ọkachamara ahụike ndụmọdụ nwere ike inye aka iji hụ na a na-eme mgbatị ahụ nke ọma.

Ibintu byinshi bijyanye no kwa Akụkụ Bridge?

• Side Bridge with Leg Left: Na mgbanwe a, mgbe ị na-ejide ọnọdụ akwa mmiri dị n'akụkụ, ị na-ebuli ụkwụ elu gị elu na ala iji tinye ndị glutes na ndị na-apụnara mmadụ ihe.
• Akụkụ dị n'akụkụ ya na ntụgharị: N'ebe a, ị na-agbakwunye mmegharị na-agbagọ n'akụkụ àkwà mmiri ọkọlọtọ, na-eru elu ogwe aka gị n'okpuru ahụ gị wee laghachi n'uko ụlọ.
• Side Bridge with Hip Dip: Mgbanwe a gụnyere itinye úkwù gị n'ala wee bulite ha azụ n'ọnọdụ mmalite ka ị na-edobe àkwà mmiri dị n'akụkụ.
• Side Bridge with Arm Extension: Na mgbanwe a, ị na-agbatị ogwe aka elu gị ogologo ruo n'uko ụlọ, wee wedata ya ma kechie ya n'úkwù gị iji maa nguzozi na nkwụsi ike gị aka.

Ibintu byiza bikanagorwa Akụkụ Bridge?

• Ndị na-atụgharị Rọshịa na-akwadokwa akụkụ nke akụkụ n'ihi na ha na-elekwasị anya na obliques, dị ka Side Bridge, ma ha na-etinyekwa mpaghara abdominal dum, na-eme ka isi ike na nkwụsi ike.
• Nkịta nnụnụ na-eme mmega ahụ nke dị n'akụkụ akụkụ site n'ịkwalite nkwụsi ike na ike, dị ka Side Bridge, mana ha na-emezi nguzozi na nhazi site na itinye aka na elu na nke ala n'otu oge.