Dead Bug

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Quadriceps

Ukuxhumana kwe Dead Bug

Zochita zolimbitsa thupi za Dead Bug ndizolimbitsa thupi zomwe zimalimbikitsa bata, kuwongolera kaimidwe, komanso kuchepetsa ululu wammbuyo. Ndi yabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa imathandizira kulimbitsa thupi komanso kugwirizanitsa thupi. Anthu angafune kuchita nawo masewerawa chifukwa sikuti amangolimbana ndi magulu angapo a minofu panthawi imodzi komanso amathandiza kuti aziyenda bwino komanso kupewa kuvulala m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dead Bug

• Gwirani pakati panu pokokera mimba yanu molunjika ku msana wanu, zomwe zingakuthandizeni kuti msana wanu ukhale pansi.
• Pang'onopang'ono tambasulani dzanja lanu lamanja pamwamba pa mutu wanu ndi mwendo wanu wakumanzere molunjika panthawi imodzi, ndikusunga msana wanu pansi.
• Bwezerani dzanja lanu lamanja ndi mwendo wakumanzere kumalo awo oyambirira, kenaka bwerezani ndondomekoyi ndi dzanja lanu lamanzere ndi mwendo wakumanja.
• Pitirizani kusinthana mbali zina zobwerezabwereza kapena nthawi, kusunga ulamuliro ndi kusunga pachimake chanu nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Dead Bug

• **Gwiritsani Ntchito Pakatikati Mwanu**: The Dead Bug ndizochitika zolimbitsa thupi kwambiri, choncho onetsetsani kuti mukugwira minofu ya m'mimba mwanu nthawi yonseyi. Pewani kulakwitsa kofala polola kuti msana wanu ukhale pansi, zomwe zingakupangitseni kupanikizika kosafunikira pamsana wanu. M'malo mwake, kanikizani m'munsi mwanu pansi ndipo ganizirani kukokera pamimba panu kupita ku msana wanu kuti pachimake chanu chigwirizane.
• **Mayendedwe Olamuliridwa**: Chitani masewera olimbitsa thupi pang'onopang'ono, mowongolera. Cholinga si liwiro, koma m'malo minofu chinkhoswe ndi kulamulira. Kulakwitsa kofala ndikuthamangira masewera olimbitsa thupi, omwe

Dead Bug Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dead Bug?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dead Bug. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kupititsa patsogolo mphamvu zapakati ndi kukhazikika, komanso kulimbikitsa kaimidwe kabwino komanso kuchepetsa chiopsezo cha ululu wammbuyo. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Nthawi zonse ndi bwino kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono mphamvu yanu ndi kupirira kwanu zikukula. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ganizirani kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dead Bug?

• The Stability Ball Dead Bug: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wokhazikika, womwe umakanika pakati pa mkono ndi mwendo pamene mukuchita masewera olimbitsa thupi.
• The Weighted Dead Bug: Mwakusiyana uku, mumagwira dumbbell kapena mbale yolemetsa pamwamba pa chifuwa chanu, ndikuwonjezera kukana kuchita masewera olimbitsa thupi.
• The Banded Dead Bug: Izi zimaphatikizapo kugwiritsa ntchito gulu lolimbana, lomwe limazungulira pamapazi kapena manja anu kuti muwonjezere mphamvu yolimbitsa thupi.
• Kachilombo Kakufa Ndi Kupotoza: Kusinthaku kumawonjezera kusuntha kwa masewera olimbitsa thupi, kupangitsa minofu yanu ya oblique komanso pachimake.

Izinto zokufunda ezishisa ezivumelekile Dead Bug?

• Agalu a Mbalame ndi masewera enanso omwe amakwaniritsa Bug Yakufa chifukwa imatsindikanso pa mphamvu yapakati ndi kukhazikika, ndipo imagwira thupi lapamwamba ndi lapansi, kulimbikitsa mgwirizano wabwino.
• Zochita za Bridge Bridge zimakwaniritsa Dead Bug chifukwa zimalunjika kumunsi kumbuyo ndi ma glutes, omwe ndi ofunikira pachimake cholimba ndipo amathandizira kupititsa patsogolo bata ndi mphamvu m'malo awa.