Dead Bug

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

Ukuxhumana kwe Dead Bug

Zochita zolimbitsa thupi za Dead Bug ndi ntchito yolimbitsa pang'ono yomwe imathandizira kukhazikika komanso kukhazikika, ndikupangitsa kuti ikhale yabwino kwa othamanga, okalamba, ndi anthu omwe akuchira kuvulala. Zochita izi zimayang'ana pamimba, chiuno chosinthika, ndi m'munsi kumbuyo, kulimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha ululu wammbuyo. Anthu angafune kuchita Dead Bug chifukwa ndi masewera olimbitsa thupi omwe amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yolimba, ndipo amathandizira kulimbitsa thupi lonse popanda kuyika kupsinjika kosayenera pathupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dead Bug

• Kenako, bweretsani miyendo yanu mmwamba kuti mawondo anu apindike pamtunda wa digirii 90, ndikupanga malo a 'tabletop' ndi zipilala zanu zofananira pansi.
• Gwirani pakati panu ndikuwonjezera pang'onopang'ono dzanja lanu lamanja ndi mwendo wakumanzere kutali ndi wina ndi mzake, kuwawongola ndikuwatsitsa pansi.
• Imani kaye kamphindi pamene mkono wanu ndi mwendo zili pamwamba pa nthaka, kenako pang'onopang'ono muwabwezere pamalo oyamba.
• Bwerezani mayendedwe ndi mkono wanu wakumanzere ndi mwendo wakumanja, ndipo pitilizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Dead Bug

• **Kuyenda Koyendetsedwa**: Ndikofunikira kuchita masewera olimbitsa thupi a Dead Bug ndikuyenda pang'onopang'ono komanso mowongolera. Kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kungayambitse mawonekedwe osayenera, kuchepetsa mphamvu zake komanso kuvulaza.
• **Njira Yopumira**: Kupuma moyenera ndikofunikira kuti mupindule ndi ntchitoyi. Kulakwitsa kofala ndiko kugwira mpweya. Muyenera kupuma pamene mukubwezera manja ndi miyendo yanu kumalo oyambira ndikutulutsa mpweya pamene mukutambasula dzanja lanu ndi mwendo wanu.
• **Sungani Miyendo Yanu Yowongoka**: Cholakwika china chofala ndikupinda mawondo kapena zigongono panthawi yochita masewera olimbitsa thupi. Miyendo yanu iyenera kukhala yowongoka pamene mukuikulitsa, yomwe

Dead Bug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dead Bug?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dead Bug. Ndi masewera olimbitsa thupi osavuta koma ogwira mtima kuti muwonjezere mphamvu komanso kukhazikika. Ndibwinonso kuchita masewera olimbitsa thupi pophunzira kusuntha manja ndi miyendo yanu popanda wina ndi mzake, zomwe zingakhale zopindulitsa pamasewera ndi zochitika zosiyanasiyana. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'ana kwambiri kukhala ndi mawonekedwe oyenera. Ngati simukudziwa momwe mungachitire, ganizirani kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dead Bug?

• The Dead Bug with Resistance Band: Mu mtundu uwu, mumaphatikiza gulu lotsutsa kuzungulira mapazi anu kuti muwonjezere zovuta pakusuntha kwa mwendo.
• The Weighted Dead Bug: Kusiyanaku kumaphatikizapo kunyamula dumbbell kapena kettlebell m'manja mwanu kuti muwonjezere kukana komanso kutsutsa pachimake chanu.
• Bug Yakufa Yokhala Ndi Mpira Wokhazikika: Apa, mumagwira mpira wokhazikika pakati pa mkono wanu ndi mwendo kuti muwonjezere zovuta ndikupangitsa minofu yambiri.
• The Banded Dead Bug: Mtunduwu umaphatikizapo kuyika bandi yotchinga mozungulira m'manja ndi akakolo, zomwe zimakuvutitsani nthawi zonse ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Dead Bug?

• Zochita zolimbitsa thupi za Plank ndizothandiza kwambiri ku Dead Bug chifukwa zimayang'ananso mphamvu yayikulu komanso kukhazikika, koma kuwonjezera apo, zimagwira mapewa ndi ma glutes, kupereka kulimbitsa thupi kokwanira.
• Russian Twist imathandizira Dead Bug pomwe imayang'ana ma obliques, omwe ndi gawo la minofu yayikulu yomwe masewera olimbitsa thupi a Dead Bug amagwiranso ntchito, kuthandizira kukulitsa mphamvu zakukhazikika komanso kukhazikika.