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Leg Bench Side Bridge

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhapho, Adductor Longus, Gracilis, Iliopsoas, Pectineous, Serratus Anterior, Tensor Fasciae Latae
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Leg Bench Side Bridge

Leg Bench Side Bridge ndi masewera olimbitsa thupi amphamvu omwe amalunjika pachimake, makamaka kulimbitsa ma obliques, m'munsi kumbuyo, ndi m'chiuno. Ndiwoyenera kwa okonda masewera olimbitsa thupi pamlingo uliwonse, kuyambira oyamba kupita kutsogola, omwe amayang'ana kuti apititse patsogolo kukhazikika kwawo ndikukhazikika. Kuchita masewera olimbitsa thupi kungathandize kusintha mphamvu za thupi lonse, kaimidwe, ndi kuthandizira kupewa kuvulala kwa msana ndi m'chiuno.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Leg Bench Side Bridge

  • Kwezani dzanja lanu laulere molunjika ku denga ndikukweza mchiuno pa benchi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Gwirani izi kwa masekondi pang'ono, kuwonetsetsa kuti pachimake chanu chikugwira ntchito ndipo thupi lanu likugwirizana.
  • Tsitsani m'chiuno mwanu mpaka ku benchi, osakhudza konse, ndiyeno mukwezenso m'chiuno mwanu.
  • Bwerezani kusunthaku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani mbali ndikuchita mayendedwe omwewo ndi mbali ina ya thupi lanu.

Izinto zokwenza Leg Bench Side Bridge

  • Gwirani Ntchito Yanu: Pamene mukukweza m'chiuno mwanu pansi, onetsetsani kuti mukugwirizanitsa minofu yanu yaikulu. Zochita izi sizongokweza thupi lanu, komanso kukhazikika kwa thunthu lanu. Kulakwitsa kofala ndiko kudalira kwambiri paphewa kapena mphamvu ya mkono, zomwe zingayambitse kuvulala.
  • Mayendedwe Oyendetsedwa: Kwezani m'chiuno mwanu pansi mowongolera, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu. Pewani kuthamanga mwachangu kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
  • Khalani Osalowerera Ndale: Onetsetsani kuti

Leg Bench Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Leg Bench Side Bridge?

Inde, oyamba kumene amatha kuyesa masewera olimbitsa thupi a Leg Bench Side Bridge. Komabe, ndikofunika kuzindikira kuti uku ndi kusuntha kwapamwamba kwambiri ndipo kungafunike mlingo wina wa mphamvu ndi kulinganiza. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi pang'onopang'ono ndipo pang'onopang'ono ayambe kuyenda mpaka zovuta kwambiri monga izi. Nthawi zonse tikulimbikitsidwa kuchita masewera olimbitsa thupi atsopano motsogozedwa ndi akatswiri ophunzitsidwa bwino kuti mukhale ndi mawonekedwe oyenera komanso kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Leg Bench Side Bridge?

  • Weighted Bench Side Bridge: Mukusintha uku, mumagwira dumbbell kapena kettlebell m'dzanja lanu laulere pamene mukuchita mlatho wam'mbali, ndikuwonjezera mphamvu yowonjezerapo.
  • Foot Elevated Bench Side Bridge: Mtunduwu umaphatikizapo kuyika phazi lapamwamba pa nsanja yapamwamba kapena benchi ina, kuonjezera mphamvu ya masewerawo powonjezera kukana.
  • Bench Side Bridge yokhala ndi Hip Abduction: Kusiyanaku kumaphatikizapo kusuntha kwa m'chiuno, komwe mumakweza mwendo wanu wapamwamba kuchoka pakatikati pa thupi lanu ndikusunga mlatho wam'mbali.
  • Bench Side Bridge yokhala ndi Rotation: Mtunduwu umawonjezera kusinthasintha kwa torso pamasewera olimbitsa thupi, pomwe mumafika pa mkono wanu waulere pansi pa thupi lanu ndikubwezeretsanso, ndikupangitsa ma oblique anu mwamphamvu.

Izinto zokufunda ezishisa ezivumelekile Leg Bench Side Bridge?

  • Mapulani: Mapulani amathandizira Leg Bench Side Bridge pamene onse amagwirizanitsa minofu yapakati, kuphatikizapo obliques. Izi zimathandiza kukulitsa kukhazikika, kukhazikika, komanso mphamvu zathupi lonse.
  • Mapapu: Mapapo ndi ntchito ina yothandiza yomwe imakwaniritsa Leg Bench Side Bridge. Amayang'ana minofu yapansi ya thupi, makamaka quads, hamstrings, ndi glutes, kupititsa patsogolo kamvekedwe ka minofu ndi bwino, mofanana ndi ubwino wa Leg Bench Side Bridge.

Amaxabiso angamahlekwane kanye Leg Bench Side Bridge

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa Leg Bench Side Bridge
  • Zochita zolunjika m'chiuno
  • Kuphunzitsa kulemera kwa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Side Bridge
  • Kulimbitsa thupi m'chiuno
  • Njira ya Leg Bench Side Bridge
  • Zochita zapakhomo za m'chiuno
  • Zochita zolimbitsa thupi za Leg Bench Side Bridge
  • Zochita za Side Bridge za toning m'chiuno