Bend Pambali
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Ukuxhumana kwe Bend Pambali
The Side Bend ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri ma obliques, kupititsa patsogolo mphamvu zapakati ndi kupititsa patsogolo kusinthasintha. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Kuphatikizira Ma Bends a M'mbali muzochita zanu zolimbitsa thupi kungathandize kukonza kaimidwe, kuchepetsa ululu wammbuyo, ndikulimbikitsa kukhazikika bwino komanso kukhazikika.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Bend Pambali
- Kwezani dzanja lanu lamanja pamutu panu, dzanja lanu likuyang'ana kumanzere, ndipo tambasulani thupi lanu kumanzere kwa mapindikidwe a mbali.
- Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mukumva kutambasula kumanja kwa thupi lanu.
- Pang'onopang'ono bwererani pamalo oyamba oongoka ndikutsitsa dzanja lanu lamanja.
- Bwerezani zomwezo ndi dzanja lanu lamanzere lotambasulira kumanja kuti mumalize kuzungulira kwathunthu kwa masewerawo.
Izinto zokwenza Bend Pambali
- Mayendedwe Oyendetsedwa: Mukamapinda m'mbali, onetsetsani kuti mayendedwe anu akuchedwa ndikuwongolera. Pewani mayendedwe othamanga kapena othamanga chifukwa izi zingayambitse kupsinjika kapena kuvulala. Pindani m'chiuno mwanu ndikusunga thupi lanu lonse.
- Pewani Kuchulukitsa: Kulakwitsa kofala ndiko kupindika kwambiri, komwe kumatha kusokoneza minofu yam'mbuyo ndi yam'mbali. Ingopindani momwe zingakhalire bwino kwa inu, ndipo siyani ngati mukumva kuwawa kulikonse.
- Phatikizani Core Yanu: Kuti mupindule kwambiri ndi bend yakumbali, onetsetsani kuti mukuphatikiza minofu yanu yayikulu. Izi sizimangothandiza kukhazikika thupi lanu panthawi yolimbitsa thupi komanso kumawonjezera mphamvu ya
Bend Pambali Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Bend Pambali?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Bend. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimathandiza kusintha kusinthasintha ndi kulimbikitsa minofu ya oblique kumbali ya mimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonjezera mphamvu kuti asavulale. Ayeneranso kulabadira mawonekedwe oyenera kuti awonetsetse kuti akuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Bend Pambali?
- Standing Side Bend: Mu Baibuloli, mumayima mowongoka ndi mapazi anu motalikirana m'chiuno, kenaka pindani thupi lanu lakumtunda kumbali imodzi ndikusunga thupi lanu lakumunsi.
- Bend M'mbali ndi Dumbbell: Kusiyanaku kumaphatikizapo kunyamula dumbbell m'dzanja limodzi mutayimirira, ndikuwerama kumbali yoyang'ana kulemera kwake, ndikuwonjezera vuto lina ku minofu yanu ya oblique.
- Side Bend pa Mpira Wokhazikika: Kusiyanaku kumachitika pogona cham'mbali pa mpira wokhazikika, kenako ndikugwiritsa ntchito minofu yanu yayikulu kuti mukweze thupi lanu lakumtunda pa mpirawo.
- Plank Pambali yokhala ndi Side Bend: Uku ndikusintha kotsogola kwambiri, kuyambira pa thabwa lakumbali kenaka kupindikiza thupi lanu lakumtunda pansi ndikubwerera m'mbuyo.
Izinto zokufunda ezishisa ezivumelekile Bend Pambali?
- "Plank Hip Dips" ndi chithandizo china chachikulu ku Side Bends pamene akugwira ntchito zokopa, m'munsi, ndi minofu ya m'mimba, kupititsa patsogolo mphamvu ndi kusinthasintha kwa maderawa, mofanana ndi Side Bend.
- Zochita za "Russian Twist" zimagwirizananso ndi Side Bend, chifukwa zimayang'ana pa obliques ndi pachimake chonse, kulimbikitsa pakati pamphamvu, moyenera.
Amaxabiso angamahlekwane kanye Bend Pambali
- Zolimbitsa thupi zolemetsa m'chiuno
- Zolimbitsa thupi za Side Bend
- Zochita zolunjika m'chiuno
- Kulemera kwa thupi Side Bend
- Bend M'mbali pofuna kuchepetsa chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Zochita za Side Bend m'chiuno
- Chiuno toning Side Bend kulimbitsa thupi
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kuchita masewera olimbitsa thupi a Side Bend m'chiuno.