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Bridge

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoDeltoid Anterior, Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bridge

Zolimbitsa thupi za Bridge ndizochita zolimbitsa thupi kwambiri zolimbitsa ma glutes, hamstrings, ndi pachimake, ndikuwongolera kukhazikika kwathunthu. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti awonjezere kapena kuchepetsa mphamvu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa cha ubwino wake pakukweza kaimidwe, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo ntchito zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bridge

  • Phimbani mawondo anu ndikusunga mapazi anu pansi, ndipo onetsetsani kuti akugwirizana ndi chiuno chanu.
  • Kukankhira zidendene zanu, kwezani chiuno chanu pansi pomwe mukuwongoka msana wanu.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
  • Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira kuti mumalize kubwereza kamodzi.

Izinto zokwenza Bridge

  • Gwirani Ntchito Yanu: Kuti mugwire mlatho mosamala komanso moyenera, muyenera kugwirizanitsa minofu yanu yayikulu. Musananyamule chiuno pansi, limbitsani minofu ya m'mimba ndi matako. Izi sizimangothandiza kukweza thupi lanu komanso zimateteza msana wanu.
  • Kwezani ndi Kutsitsa Pang'onopang'ono: Cholakwika china chofala ndikuthamangira kuyenda. Ndikofunika kukweza m'chiuno mwanu pansi pang'onopang'ono, gwirani malowo kwa masekondi angapo ndikutsitsa thupi lanu pansi pang'onopang'ono. Izi zidzatsimikizira kuti mukugwiritsa ntchito minofu yanu, osati kuthamanga, kuchita masewera olimbitsa thupi.
  • Sungani Thupi Lanu Limodzi: Pa mlatho, thupi lanu liyenera kupanga mzere wolunjika kuchokera pamapewa anu kupita

Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bridge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndizochita zolimbitsa thupi kwambiri zolimbitsa thupi lapakati ndi pansi, kuphatikiza ma glutes, hamstrings, ndi m'munsi kumbuyo. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni mu magawo oyambirira kuti fomuyo ikhale yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bridge?

  • Single-Leg Bridge ndi mtundu wovuta kwambiri womwe umaphatikizapo kukweza mwendo umodzi kuchokera pansi ndikukonza mlatho, motero kumapangitsa kuti pakatikati ndi kuwongolera bwino.
  • The Bridge with Resistance Band imawonjezera zovuta zina pophatikiza gulu lotsutsa kuzungulira ntchafu kuti muwonjezere mphamvu yolimbitsa thupi.
  • The Elevated Bridge imaphatikizapo kuchita mlatho wokhazikika koma ndi mapazi okwera pamwamba pa sitepe kapena benchi, zomwe zimawonjezera kuyendayenda ndikuwongolera ma glutes ndi hamstrings kwambiri.
  • Mlatho wokhala ndi Mpira Wokhazikika umaphatikizapo kuyika mapazi pa mpira wokhazikika pamene mukuchita mlatho, womwe umatsutsa kulinganiza ndi kugwirizanitsa minofu yapakati bwino.

Izinto zokufunda ezishisa ezivumelekile Bridge?

  • Squat ndi ntchito ina yomwe imathandizira Bridge Bridge chifukwa imalimbitsa glutes ndi ntchafu, zomwe ndizo minofu yoyamba yomwe imagwiritsidwa ntchito pokweza chiuno pansi pa mlatho.
  • Zochita za Superman zimakwaniritsa Bridge Bridge pamene imalimbitsa minofu ya m'mbuyo, kumapangitsa kuti thupi likhale ndi mphamvu yosunga mlatho kwa nthawi yaitali.

Amaxabiso angamahlekwane kanye Bridge

  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolunjika m'chiuno
  • Bodyweight mlatho masewera olimbitsa thupi
  • Bridge pose pofuna kuchepetsa chiuno
  • Limbitsani chiuno ndi masewera olimbitsa thupi
  • Kuchita masewera olimbitsa thupi m'chiuno pogwiritsa ntchito kulemera kwa thupi
  • Bridge pose kwa waistline
  • Chiuno toning mlatho ntchito
  • Kulimbitsa thupi kwa m'chiuno pakuchepetsa thupi