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Dumbbell Side Bridge

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMigergo
Imimiselo eqhaphoGluteus Medius, Obliques, Tensor Fasciae Latae
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell Side Bridge

Dumbbell Side Bridge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, kukulitsa mphamvu zapakati komanso kukhazikika. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kulimbikitsa masewera olimbitsa thupi am'mbali. Kuphatikizira izi muzochita zanu zolimbitsa thupi kumatha kuwongolera bwino thupi lanu, kaimidwe, komanso kapangidwe kanu, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe amayang'ana kwambiri zolimbitsa thupi komanso chosema thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Side Bridge

  • Dzikhazikitseni pa chigongono chanu chakumanja, ndikuchiyika pansi paphewa lanu, ndikuyika mapazi anu pamwamba pa wina ndi mnzake.
  • Kwezani mkono wanu wakumanzere molunjika ku denga, mutagwira dumbbell, ndikusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti chiuno chanu chikwezedwe komanso pachimake chanu.
  • Tsitsani thupi lanu kubwerera kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Dumbbell Side Bridge

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Cholakwika chimodzi chodziwika ndikuyiwala kugwiritsa ntchito minofu yapakatikati pamasewerawa. Nthawi zonse kumbukirani kumangitsa minofu ya m'mimba nthawi yonse yolimbitsa thupi. Izi sizidzangokuthandizani kuti mukhale bwino komanso kuonetsetsa kuti mukugwira ntchito minofu yoyenera ndikuteteza kumbuyo kwanu.
  • **Sungani Kuyanjanitsa**: Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita kumapazi anu. Pewani kugwedeza m'chiuno mwanu kapena kuzikweza kwambiri, chifukwa zonsezi zingayambitse kupsinjika ndi kuvulala. M'malo mwake, yang'anani kusunga thupi lanu pamzere ndikukweza chiuno.
  • **Mayendedwe Oyendetsedwa**: Mukatsitsa ndi

Dumbbell Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Side Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Side Bridge, koma ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndikofunikiranso kukumbukira kuti chidwi chiyenera kukhala pa minofu ya oblique osati kukweza kulemera kwake. Ngati masewerawa ndi ovuta kwambiri poyamba, oyambitsa akhoza kuyesa masewera olimbitsa thupi popanda dumbbell kapena kulemera kochepa. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Side Bridge?

  • Dumbbell Side Bridge yokhala ndi Rotation: Pakusiyana uku, mumagwira dumbbell m'dzanja lanu lapamwamba ndikuchita zokhotakhota, kubweretsa dumbbell pansi pa thupi lanu ndikubwerera m'mbuyo, ndikuchita zolimbitsa thupi.
  • Dumbbell Side Bridge yokhala ndi Hip Dip: Izi zimaphatikizapo mlatho wam'mbali wachikhalidwe koma wowonjezera m'chiuno, womwe umalunjika pa obliques ndi abs otsika kwambiri.
  • Dumbbell Side Bridge yokhala ndi Kufikira Pamwamba: Mukusintha uku, mumagwira dumbbell m'dzanja lanu lakumtunda ndikuifikitsa pamwamba, kenako ndikuyikokera pansi, ndikukulitsa kuyanjana kwa mapewa anu ndi kumtunda kumbuyo.
  • Dumbbell Side Bridge yokhala ndi Knee Tuck: Kusiyanaku kumaphatikizapo kukweza bondo lanu lakumtunda pachifuwa chanu ndikusunga mlatho wam'mbali, ndikukupatsani zovuta zina pachimake ndi chiuno.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Side Bridge?

  • Zopotoza zaku Russia zimathanso kuthandizira ma Dumbbell Side Bridges chifukwa amalimbana ndi obliques, gulu lomwelo la minofu lomwe limagwiritsidwa ntchito kwambiri ku Side Bridges, motero kumapangitsa mphamvu ndi kupirira kwa minofu iyi.
  • Kuchita masewera olimbitsa thupi a Dead Bug ndikowonjezeranso kopindulitsa chifukwa kumayang'ana minofu yakuya kwambiri ndikulimbikitsa kulamulira bwino ndi kukhazikika kwa torso, zomwe zingathandize kusunga mawonekedwe olondola ndi oyenerera pa Dumbbell Side Bridges.

Amaxabiso angamahlekwane kanye Dumbbell Side Bridge

  • Kulimbitsa thupi kwa Dumbbell Side Bridge
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Dumbbell
  • Zochita za Dumbbell za m'chiuno
  • Kuchita masewera olimbitsa thupi a Side Bridge ndi zolemera
  • Kulimbitsa chiuno ndi Dumbbell
  • Dumbbell Side Bridge kwa toning m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Dumbbell
  • Njira ya Dumbbell Side Bridge
  • Momwe mungapangire Dumbbell Side Bridge
  • Zolimbitsa thupi za Dumbbell pachimake ndi m'chiuno