Side Bridge

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: , Adductor Longus, Deltoid Lateral, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Serratus Anterior, Tensor Fasciae Latae

Ukuxhumana kwe Side Bridge

Zochita zolimbitsa thupi za Side Bridge ndizolimbitsa thupi zolimbitsa thupi zomwe zimayang'ana kwambiri ma obliques, m'munsi kumbuyo, ndi m'chiuno, kumathandizira kukhazikika komanso kukhazikika. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zapakati, kulimbitsa kaimidwe, kuchepetsa ululu wammbuyo, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge

• Phatikizani pachimake chanu ndikukweza m'chiuno mpaka thupi lanu likuyenda molunjika kuchokera kumutu kupita kumapazi.
• Gwirani izi osalola kuti chiuno chanu chigwere panthawi yomwe mwapatsidwa pa seti iliyonse.
• Mukamaliza nthawi ya mbali imodzi, sinthani mbali ina ndikubwereza zochitikazo.
• Onetsetsani kuti kupuma kwanu kumakhala kokhazikika komanso nthawi yonse yolimbitsa thupi.

Izinto zokwenza Side Bridge

• **Gwiritsani Ntchito Pakatikati Mwanu**: Mlatho wam'mbali umayang'ana kwambiri ma obliques ndi minofu ina yayikulu. Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse. Cholakwika chofala ndikulola kuti chiuno chigwedezeke kapena kukankhira pamwamba kwambiri, zomwe zingasokoneze mphamvu ya masewerawo ndikuyika zovuta zosafunikira pamsana wanu.
• **Pumirani**: Osagwira mpweya mukamayendetsa mlatho wam'mbali. Ndikofunikira kupuma bwino kuti minofu yanu ipeze mpweya wokwanira. Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukulikweza.
• **Yambani Pang'onopang'ono**: Ngati mwangoyamba kumene kuchita izi, yambani ndi zosinthidwa, monga mlatho wakumbali ya bondo, pomwe wina

Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Bridge. Komabe, ndikofunikira kuti muyambe ndi mtundu wosinthidwa ngati ndinu woyamba kapena muli ndi mphamvu zochepa. Kusintha kosinthidwa kumaphatikizapo kugwada ndi kukweza thupi lanu kuchokera m'mawondo m'malo mwa mapazi. Pamene mukupeza mphamvu ndi kukhazikika, mukhoza kupita patsogolo mpaka kumapeto kwa masewerawo. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge?

• Pulanji Lambali Lokhala Ndi Leg Lift: Pamene mukusunga malo a mlatho wam'mbali, kwezani mwendo wakumtunda kupita padenga kuti mutenge olanda m'chiuno.
• Mbali Yozungulira ndi Kuzungulira: Mukusintha uku, mumatembenuza torso yanu kuti mkono wanu wam'mwamba uyende pansi pa thupi lanu ndikubwereranso padenga.
• Dongosolo Lambali Lokhala ndi Knee Tuck: Kuchokera kumbali ya mlatho, pindani bondo lakumtunda ndikulikokera pachifuwa chanu, kenaka mukulitsenso.
• Pulanji yam'mbali yokhala ndi Arm Reach: Pamene mukugwira mlatho wam'mbali, fikirani mkono wanu wapamwamba pansi pa thupi lanu, kenaka muutambasule mmwamba ndi pamwamba pa mutu wanu.

Izinto zokufunda ezishisa ezivumelekile Side Bridge?

• Zopindika za ku Russia: Zochita izi zimakwaniritsa mlatho wam'mbali momwe umagwiranso ntchito ndi obliques, kukulitsa mphamvu zozungulira komanso kulimbikitsa minofu yomwe imagwira ntchito pamlatho wam'mbali.
• Agalu a Mbalame : Kuchita masewera olimbitsa thupi kwa agalu a mbalame kumakwaniritsa mlatho wam'mbali mwa kulimbikitsa msana wam'mbuyo ndi glutes, kupereka maziko olimba ndi chithandizo cha minofu yapakati yomwe imagwira ntchito pa mlatho wam'mbali.