Bridge

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae

Ukuxhumana kwe Bridge

Kuchita masewera olimbitsa thupi a Bridge ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka gluteus maximus, hamstrings, ndi core, kuthandiza kupititsa patsogolo mphamvu za thupi, kuyenda kwa chiuno, ndi kukhazikika kwa msana. Ndi masewera olimbitsa thupi abwino kwa anthu onse olimba, kuphatikiza omwe akuchira kuvulala kapena omwe akungofuna kuwonjezera chizolowezi chawo cholimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi a Bridge chifukwa amathandizira kusintha kaimidwe, kuchepetsa ululu wammbuyo, komanso kuthandizira kuti thupi likhale lokhazikika komanso lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bridge

• Sungani mapazi anu motalikirana ndi m'lifupi ndikukweza pang'onopang'ono chiuno mwanu kuchokera pansi podutsa zidendene zanu, kuonetsetsa kuti mapewa anu, chiuno ndi mawondo anu akugwirizana molunjika.
• Gwirani izi kwa masekondi pang'ono, kuwonetsetsa kuti pachimake chanu chagwirana ndipo matako anu afinyidwa.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kusunga ulamuliro nthawi yonse yoyenda.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Bridge

• Kuyika Moyenera: Gona pansi chagada ndi mawondo ndi mapazi ali pansi. Mapazi anu ayenera kukhala motalikirana m'chiuno ndi pafupi ndi matako anu kuti mutha kukhudza zidendene zanu ndi zala zanu. Apa ndiye poyambira poyambira masewera a mlatho.
• Gwirani Ntchito Yanu: Kuti mugwire bwino mlatho, muyenera kugwirizanitsa minofu yanu yayikulu. Pamene mukukweza m'chiuno pansi, finyani glutes ndi kulimbitsa minofu yanu ya m'mimba. Izi zidzakuthandizani kuti mukhale oyenerera komanso okhazikika panthawi yochita masewera olimbitsa thupi.
• Pewani Hyperextension: Cholakwika chofala chomwe anthu amapanga ndikukweza m'chiuno mwawo kwambiri, zomwe zingayambitse hyperextension ya m'munsi. Kuti muchite izi, yesetsani kupanga zowongoka

Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bridge. Ndizochita zolimbitsa thupi kwambiri zolimbitsa gluteus maximus, hamstrings, ndi core muscle. Nawa njira zochitira izi: 1. Gonani chagada mawondo anu atawerama, mapazi ali chathyathyathya pansi, ndipo manja ali m’mbali mwanu. 2. Kankhirani m'chiuno mwanu ku denga pamene mapazi ndi mapewa anu ali pansi. 3. Finyani glutes wanu pamwamba ndi kugwira kwa masekondi angapo. 4. Tsitsani chiuno chanu kubwerera pansi. Yambani ndi kubwerezabwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Nthawi zonse kumbukirani kusunga mayendedwe anu ndikuwongolera thupi lanu. Ngati mukumva ululu uliwonse, siyani masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bridge?

• "Mlatho Wamiyendo Umodzi" umafunika kukweza mwendo umodzi pansi pamene ukukonza mlatho, potero kumawonjezera vuto ku bata ndi mphamvu zanu.
• "Bridge with Resistance Band" imaphatikizapo kuyika bandi yolimbana ndi ntchafu kuti muwonjezere kukana ndikuwonjezera kulimbitsa thupi.
• "Glute Bridge March" ndikusintha komwe mumakweza bondo limodzi pachifuwa chanu mukakhala pamlatho, kusinthasintha miyendo ngati mukuguba.
• "Elevated Bridge" imachitidwa ndi mapazi pamtunda wokwera ngati sitepe kapena benchi, kuonjezera kuchuluka kwa kuyenda ndi zovuta.

Izinto zokufunda ezishisa ezivumelekile Bridge?

• Glute Kicks ndi ntchito ina yothandiza yomwe imathandizira Bridge Bridge, pamene imayang'ana minofu ya gluteus, kulimbitsa mphamvu ndi kukhazikika kofunikira pa Bridge pose.
• Zochita zolimbitsa thupi za Dead Bug zimakwaniritsanso Mlatho mwa kukonza mgwirizano pakati pa minofu ya m'mbuyo ndi m'mimba, motero kuthandizira mawonekedwe oyenera komanso ogwira ntchito a Bridge Bridge.