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Kuyimitsidwa Mbali Kutambasula

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiHajarori
Imimiselo eqhaphoQuadriceps
Amashwa eqhapho, Adductor Longus, Adductor Magnus, Gluteus Maximus, Gluteus Medius, Gracilis, Soleus, Tensor Fasciae Latae
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Ukuxhumana kwe Kuyimitsidwa Mbali Kutambasula

The Suspension Side Stretch ndi masewera olimbitsa thupi omwe amayang'ana ma obliques, otsika kumbuyo, ndi mapewa, omwe amapereka phindu lalikulu pakupititsa patsogolo kusinthasintha, kukhazikika kwapakati, ndi mphamvu za thupi lonse. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kuwongolera magwiridwe antchito komanso kuyenda. Anthu angafune kuchita izi kuti akhalebe ndi thanzi labwino, kuchepetsa chiopsezo cha kuvulala kwa minofu, ndi kupititsa patsogolo ntchito zawo zolimbitsa thupi zosiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Mbali Kutambasula

  • Pang'onopang'ono tsamirani kumanja kwanu, kukulitsa mkono wanu wakumanzere pamwamba ndikusunga mapazi anu pansi, ndikupanga kutambasula kumanzere kwa thupi lanu.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mukuwongolera mzere wowongoka kuchokera ku dzanja lanu mpaka kumapazi anu.
  • Bwererani kumalo oyambira pang'onopang'ono, ndikusunga mayendedwe anu.
  • Bwerezani ndondomekoyi kumbali yanu yakumanzere, kutsamira kumanzere ndikutambasula dzanja lanu lamanja pamwamba.

Izinto zokwenza Kuyimitsidwa Mbali Kutambasula

  • Kuyenda Koyendetsedwa: Tsamira kutali ndi nangula, kulola thupi lanu kutambasulira kumbali. Ndikofunikira kukhalabe olamulira panthawiyi. Kulakwitsa kofala ndikusuntha mwachangu kapena mwamphamvu, zomwe zingayambitse kuvulala. M'malo mwake, yendani pang'onopang'ono ndi mwadala, ndikulunjika pakumva kutambasula pambali panu.
  • Pitirizani Kuyanjanitsa: Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi pazochitika zonse. Pewani kupotoza thupi lanu kapena kupinda kutsogolo kapena kumbuyo. Kuyanjanitsa kosayenera kumeneku kungayambitse kupsinjika kapena kuvulala ndikuchepetsa mphamvu ya kutambasula.
  • Kupuma:

Kuyimitsidwa Mbali Kutambasula Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Mbali Kutambasula?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Side Stretch. Komabe, ndikofunikira kuyamba ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono kuti mupewe kuvulala komwe kungachitike. Ndibwinonso kukhala ndi mawonekedwe ndi njira yoyenera pamene mukuchita masewera olimbitsa thupi. Ngati simukutsimikiza, nthawi zonse ndibwino kuti mupeze chitsogozo kuchokera kwa katswiri wodziwa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Mbali Kutambasula?

  • Kusiyana kwina ndi "Overhead Suspension Side Stretch," komwe mumakweza manja anu pamwamba pa mutu wanu pamene mukutambasula mozama muzitsulo.
  • Mukhozanso kuchita "Single-Arm Suspension Side Side Stretch," komwe mumangogwiritsa ntchito mkono umodzi kuti mugwire chingwe choyimitsira, kuyang'ana kutambasula mbali imodzi ya thupi lanu panthawi imodzi.
  • "Kneeling Suspension Side Stretch" ndikusintha kwina komwe mumagwada pabondo limodzi kuti mukhazikike ndikuzama kutambasula.
  • Pomaliza, mutha kuyesa "Advanced Suspension Side Stretch," komwe mumakweza mwendo wanu kumbali yomwe mukutambasula, kuti mugwirizanitse minofu yanu yapakatikati ndi ya miyendo.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Mbali Kutambasula?

  • The Overhead Suspension Squat ndi ntchito ina yowonjezera monga momwe imagwirira ntchito m'munsi mwa thupi komanso imaphatikizapo pachimake ndikuwongolera kukhazikika kwa mbali ndi mbali, zomwe ndizofunikira kuti mukhalebe bwino panthawi ya Suspension Side Stretch.
  • Potsirizira pake, Suspension Plank imathandizira kwambiri ku Suspension Side Stretch monga imalimbitsa minofu yapakati, makamaka obliques, yomwe imakhudzidwa kwambiri ndi kayendetsedwe ka mbali zotambasula, motero kumapangitsa kuti ntchitoyi ikhale yogwira mtima.

Amaxabiso angamahlekwane kanye Kuyimitsidwa Mbali Kutambasula

  • Kulimbitsa thupi kwa Suspension Side Stretch
  • Quadriceps kulimbikitsa ndi Kuyimitsidwa
  • ntchafu toning Kuyimitsa ntchito
  • Kuyimitsidwa maphunziro kwa ntchafu
  • Quadriceps Suspension Side Stretch
  • Zochita kuyimitsidwa kwa minofu ya mwendo
  • Kutambasula Mbali ndi Zida Zoyimitsa
  • Kulimbitsa ntchafu pogwiritsa ntchito Suspension
  • Kuyimitsidwa Mbali Kutambasula kwa Quadriceps
  • Kulimbitsa miyendo pogwiritsa ntchito Suspension Side Stretch