Dead Bug

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Quadriceps

Ukuxhumana kwe Dead Bug

Zochita zolimbitsa thupi za Dead Bug ndizolimbitsa thupi zomwe zimathandizira kukhazikika, kuchita bwino komanso kuchita bwino. Ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga otsogola, chifukwa chakuchepa kwake. Anthu angafune kuchita izi kuti apititse patsogolo ntchito yawo yonse, kupewa kupweteka kwa msana, komanso kusintha kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dead Bug

• Gwirani pakati panu ndikukankhira kumbuyo kwanu pansi, kuonetsetsa kuti palibe kusiyana pakati pa msana wanu ndi pansi. Awa ndi malo anu oyambira.
• Pang'onopang'ono tambasulani dzanja lanu lamanja ndi mwendo wakumanzere kutali ndi inu, kuwatsitsa pansi koma osakhudza. Sungani mayendedwe anu ndikuwongolera mayendedwe anu pachimake.
• Bwezerani dzanja lanu lamanja ndi mwendo wakumanzere pamalo oyambira.
• Bwerezani zomwezo ndi dzanja lanu lamanzere ndi mwendo wakumanja. Izi zimamaliza kubwereza kumodzi. Yesetsani kubwereza zosachepera 10.

Izinto zokwenza Dead Bug

• Mayendedwe Oyendetsedwa: Mukamachita Dead Bug, ndikofunikira kuti musunthe miyendo yanu pang'onopang'ono, mowongolera. Kuthamangira mayendedwe kapena kugwiritsa ntchito mphamvu kumatha kuchepetsa kwambiri magwiridwe antchito ndikuwonjezera chiopsezo chovulala.
• Kusuntha Kogwirizanitsa: Onetsetsani kuti mkono wanu ndi mwendo wanu zikuyenda limodzi. Kulakwitsa kofala ndikusuntha mkono ndi mwendo wambali womwewo, womwe siwoyenera pakuchita izi.
• Kupuma: Osagwira mpweya wanu pamene mukuchita Dead Bug. M'malo mwake, tulutsani mpweya pamene mukutsitsa dzanja lanu ndi mwendo wanu, ndikulowetsani pamene mukubwerera kumalo oyambira. Zoyenera

Dead Bug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dead Bug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dead Bug. Ndi ntchito yosavuta komanso yothandiza kuti mulimbikitse pachimake ndikuwongolera kukhazikika komanso kukhazikika. Zolimbitsa thupi za Dead Bug ndizofunikira makamaka kwa oyamba kumene chifukwa ndizochepa kwambiri ndipo zimatha kusinthidwa mosavuta kukhala magawo osiyanasiyana olimba. Komabe, ndikofunikira kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera kuti musavulale komanso kuti mukhale ogwira mtima. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dead Bug?

• The Weighted Dead Bug: Mtunduwu umaphatikizapo kunyamula cholemetsa m'manja mwanu kapena kuyika bandeti yolimbana ndi mapazi anu kuti muwonjezere kulimbitsa thupi.
• The Stability Ball Dead Bug: Kusinthaku kumagwiritsa ntchito mpira wokhazikika womwe umakhala pakati pa manja ndi mawondo anu kuti ugwire minofu yanu yapakati bwino.
• The Dead Bug with Hip Flexion: Mukusintha uku, mumasinthasintha m'chiuno ndikubweretsa mawondo anu pafupi ndi chifuwa chanu musanatambasule miyendo yanu, yomwe imagwira ntchito kwambiri m'mimba mwanu.
• Kachilombo Kakufa Ndi Kupotoza: Mtunduwu umaphatikizapo kupotoza torso yanu kuti mugwire bondo lina ndi chigongono chanu, ndikuwonjezera masewera olimbitsa thupi ku masewera olimbitsa thupi akufa.

Izinto zokufunda ezishisa ezivumelekile Dead Bug?

• Zochita zolimbitsa thupi za Agalu a Mbalame ndi masewera ena abwino, chifukwa amaloza minofu yomweyi ngati Dead Bug koma kuchokera mbali ina, zomwe zimathandiza kupanga kulimbitsa thupi koyenera komanso kokwanira.
• Hollow Body Holds, monga Dead Bug, tsindikani kufunikira kosunga msana wosalowerera ndale mukamagwira ntchito pachimake, potero kumathandizira kuchita bwino kwa masewera olimbitsa thupi a Dead Bug pokonza mawonekedwe onse ndikuwongolera.