Pelvic Tilt Kulowa Bridge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings, Latissimus Dorsi

Ukuxhumana kwe Pelvic Tilt Kulowa Bridge

Pelvic Tilt Into Bridge ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana kumbuyo kumbuyo, glutes, ndi pachimake, kulimbitsa maderawa ndikuwongolera kukhazikika kwa thupi lonse. Zochita zolimbitsa thupizi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuphatikiza oyamba kumene, chifukwa zimathandiza kulimbikitsa kaimidwe ka thupi, kuchepetsa ululu wammbuyo, komanso kulimbikitsa mphamvu za minofu. Wina angafune kuchita izi kuti azitha kukhazikika m'katikati mwawo, kulimbikitsa kukhazikika kwa thupi, ndikuthandizira kuti akhale olimba komanso athanzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pelvic Tilt Kulowa Bridge

• Phatikizani minofu ya m'mimba mwanu pang'onopang'ono ndikukankhira kumunsi kwanu pansi, ndikupendekera m'chiuno.
• Pamene chiuno chanu chikukwezedwa, pitirizani kukankhira zidendene zanu ndikukweza chiuno chanu pansi mpaka mapewa anu, chiuno, ndi mawondo anu ali molunjika, kupanga mlatho.
• Gwirani mlatho uwu kwa masekondi angapo, kuwonetsetsa kuti simukutembenuzira msana wanu koma kukhala ndi mzere wowongoka kuchokera pamapewa mpaka mawondo anu.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera pansi, kubwerera kumalo opendekera m'chiuno musanabwereze masewerawo.

Izinto zokwenza Pelvic Tilt Kulowa Bridge

• Gwirani Ntchito Yanu: Chinsinsi cha ntchitoyi ndikugwirizanitsa minofu yanu yapakati. Kuti muchite izi, jambulani batani la mimba yanu molunjika ku msana wanu ndipo tambasulani msana wanu pansi. Uku ndiye kupendekeka kwanu kwa pelvic. Kumbukirani kupuma bwinobwino mutagwira malowa.
• Kwezani Mchiuno Chanu: Kuchokera pamalo opendekeka m'chiuno, kwezani chiuno chanu pansi kuti mupange mzere wowongoka kuchokera mawondo mpaka mapewa. Awa ndi malo a mlatho. Onetsetsani kuti mukukweza m'chiuno mwanu osati kumbuyo kwanu kuti mupewe kupsinjika.
• Zolakwika Zodziwika: Kulakwitsa kofala ndikumangirira kumbuyo, komwe kungayambitse kupsinjika kwa msana. Nthawi zonse kumbukirani kusunga msana wanu pansi ndikukweza ndi wanu

Pelvic Tilt Kulowa Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pelvic Tilt Kulowa Bridge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Pelvic Tilt Into Bridge. Zochita izi ndi njira yabwino yolimbikitsira minofu ya m'munsi ndi m'chiuno. Ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito fomu yoyenera kuti asavulale. Nayi chiwongolero choyambira: 1. Gonani chagada mawondo anu akuwerama ndipo mapazi anu ali pansi. Ikani manja anu pambali, manja anu pansi. 2. Pumirani mozama ndipo pamene mukutulutsa mpweya, gwirani minofu ya m'mimba pokokera mimba yanu molunjika ku msana wanu. 3. Kwezani m'chiuno mwanu pang'onopang'ono pansi pamene mukuwongoka msana wanu. Kanikizani m'chiuno mwanu mpaka mawondo, m'chiuno, ndi mapewa anu apange mzere wowongoka. 4. Gwirani malowa kwa masekondi angapo ndipo pang'onopang'ono muchepetse chiuno mwanu mpaka pansi. 5. Bwerezani ntchitoyi kwa kubwereza 10-15. Kumbukirani, ndikofunikira nthawi zonse kukaonana ndi akatswiri olimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pelvic Tilt Kulowa Bridge?

• Pelvic Tilt Into Bridge with Resistance Band: Kuonjezera gulu lolimbana ndi mawondo anu panthawi yochita masewera olimbitsa thupi kungathandize kugwirizanitsa ntchafu zakunja ndi glutes bwino.
• Pelvic Tilt Mu Bridge ndi Medicine Ball: Kuyika mpira wamankhwala pakati pa mawondo anu pa mlatho kungapangitse vuto linalake ku minofu yanu yamkati ya ntchafu ndi kukhazikika kwapakati.
• Pelvic Tilt Into Bridge pa Mpira Wokhazikika: Kuchita masewera olimbitsa thupi ndi mapazi anu pa mpira wokhazikika kungapangitse vuto linalake, ndikupangitsa minofu yanu yapakati ndi yotsika kwambiri.
• Kupendekeka Kwapamwamba kwa Pelvic Kulowa Mlatho: Mtunduwu umaphatikizapo kuyika mapazi anu pamalo okwera ngati benchi kapena masitepe, zomwe zimawonjezera kusuntha ndikuwonjezera masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Pelvic Tilt Kulowa Bridge?

• Zochita zolimbitsa thupi za Dead Bug zimakwaniritsa Pelvic Tilt Into Bridge polimbitsa pachimake ndikuwongolera bata, zonse zomwe ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso moyenera panthawi ya mlatho.
• Zochita zolimbitsa thupi za Plank zimagwirizana bwino ndi Pelvic Tilt Into Bridge monga zimalimbitsanso minofu yapakati, makamaka abdominis yodutsa, yomwe imakhala yofunikira kuti ikhale yolimba ndipo imatha kupititsa patsogolo ntchito ya mlatho.