Side Bridge

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

Ukuxhumana kwe Side Bridge

Side Bridge ndi masewera olimbitsa thupi omwe amalimbitsa mtima kwambiri omwe amalimbana ndi ma obliques, m'munsi kumbuyo, ndi m'chiuno, zomwe zimathandiza kuti mukhale okhazikika komanso okhazikika. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizirapo Side Bridge muzolimbitsa thupi zawo chifukwa chakutha kukulitsa mphamvu zapakati, kukonza kaimidwe, komanso kuchepetsa chiwopsezo cha kuvulala kwa msana ndi msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge

• Kwezani thupi lanu lakumtunda pa chigongono chanu ndi mkono wanu, womwe uyenera kuyikidwa pansi paphewa lanu.
• Limbikitsani pachimake chanu ndikukweza m'chiuno mwanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti m'chiuno mwanu musagwe.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Side Bridge

• **Gwiritsani Ntchito Pakatikati Mwanu**: Cholakwika chimodzi chofala ndikusagwira bwino minofu yapakatikati. Mlatho wam'mbali ndiwofunika kwambiri, choncho onetsetsani kuti mukuyendetsa abs yanu panthawi yonseyi. Izi zidzathandiza kuti thupi lanu likhale lokhazikika komanso kuti ntchitoyi ikhale yogwira mtima.
• **Pewani Kugwedera Mchiuno**: Kulakwitsa kwina kofala ndikusiya m'chiuno mwanu molunjika pansi. Kuti mupewe izi, kanikizani m'chiuno mwanu m'mwamba, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi. Izi zidzatsimikizira kuti mukugwira ntchito bwino komanso kuti musamavutitse msana wanu.
• **Mayendedwe Oyendetsedwa**: Osathamangira masewera olimbitsa thupi. Mlatho wam'mbali uyenera kuchitidwa pang'onopang'ono, molamulidwa. Izi zidzakuthandizani kukhalabe ndi mawonekedwe oyenera

Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Bridge. Ndi masewera olimbitsa thupi omwe amayang'ana ma oblique, koma ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera. Oyamba kumene amatha kusintha masewerawa popinda mawondo awo ndikugwira ntchito pang'onopang'ono mpaka kumasulira kwathunthu. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira kupitirira mulingo wanu wotonthoza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge?

• Mlatho Wopotoza Mbali: Kusinthaku kumaphatikizapo kuzungulira thunthu ndikufika pansi pa thupi ndi mkono wapamwamba, ndikubwereranso kumalo oyambira.
• The Side Bridge with Arm Reach: Izi zimaphatikizapo kutambasula mkono wapamwamba pamwamba ndikusesa pansi ndi pansi pa thupi.
• Mlatho Wam'mbali wokhala ndi Hip Dip: Kusiyanaku kumaphatikizapo kutsitsa m'chiuno pansi ndikukwezanso m'malo oyambira.
• Side Bridge yokhala ndi Knee Tuck: Izi zimaphatikizapo kukweza bondo lakumtunda kupita pachifuwa ndikusunga mlatho wammbali.

Izinto zokufunda ezishisa ezivumelekile Side Bridge?

• Zopotoza zaku Russia zimatha kuthandizira ma Side Bridges poyang'ana minofu ya oblique, yomwe imagwiranso ntchito ku Side Bridges, motero imakulitsa kukhazikika komanso mphamvu yozungulira.
• Agalu a Mbalame akhoza kukhala owonjezera bwino ku Side Bridges pamene akugwira ntchito kumunsi kumbuyo ndi minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati ndi kukhazikika zomwe ndizofunikira kuti azichita bwino.