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Side Bridge

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Quadriceps, Tensor Fasciae Latae
Amashwa eqhapho, Adductor Longus, Gluteus Maximus, Gluteus Medius, Iliopsoas, Sartorius
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Side Bridge

The Side Bridge ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa ma obliques, m'munsi kumbuyo, ndi minofu ya m'mimba, zomwe zimathandizira kukhazikika kwapakati komanso kukhazikika. Ndiwoyenera kwa onse oyamba olimbitsa thupi komanso othamanga odziwa bwino, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo lonse, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge

  • Dzilimbikitseni pa chigongono chanu, kuonetsetsa kuti chili pansi pa phewa lanu, ndipo ikani dzanja lanu laulere m'chiuno mwanu.
  • Pang'onopang'ono kwezani chiuno chanu pansi, kusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa masekondi pang'ono, ndikumangirira pachimake komanso m'chiuno mwanu.
  • Pang'onopang'ono tsitsani m'chiuno pansi kuti mutsirize kubwereza kamodzi, kenaka sinthani mbali ndikubwereza zochitikazo.

Izinto zokwenza Side Bridge

  • **Gwiritsitsani Pakati Panu:** Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa minofu yanu yapakati. Izi sizidzangothandizira kukhazikika kwa thupi lanu komanso kuonjezera mphamvu ya masewera olimbitsa thupi. Kulakwitsa kofala ndikusiya chiuno kugwa pansi, zomwe zimatha kusokoneza msana.
  • **Pezani Moyenera:** Kumbukirani kupuma pang'onopang'ono panthawi yonse yolimbitsa thupi. Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukweza thupi lanu. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira ndipo kungapangitse kuti masewerawa akhale ovuta kwambiri kuposa momwe amafunikira.
  • **Sungani Mawonekedwe Oyenera:** Sungani thupi lanu mowongoka

Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Bridge. Komabe, angafunikire kusintha kuti zigwirizane ndi msinkhu wawo. Ndikofunika kuyamba pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu ya masewerawo. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Kukambirana ndi katswiri wolimbitsa thupi kungakhale kothandiza kuonetsetsa kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge?

  • Mlatho Wam'mbali wokhala ndi Leg Lift: Mukusintha uku, mutagwira malo a mlatho wam'mbali, mumakweza mwendo wanu wam'mwamba ndi pansi kuti mugwirizane ndi ma glutes anu ndi olanda m'chiuno.
  • Mlatho Wam'mbali Wozungulira: Apa, mumawonjezera zokhotakhota ku mlatho wam'mbali wokhazikika, kufika pa mkono wanu wapamwamba pansi pa thupi lanu ndikubwereranso padenga.
  • Side Bridge yokhala ndi Hip Dip: Kusinthaku kumaphatikizapo kuviika m'chiuno mwako pansi ndikukwezanso m'malo pomwe mukusunga mlatho wam'mbali.
  • Side Bridge yokhala ndi Arm Extension: Mwakusiyana uku, mumatambasula dzanja lanu lakumtunda molunjika pamwamba padenga, kenako ndikulitsitsa ndikulikulunga m'chiuno mwanu kuti mutsutse kukhazikika kwanu komanso kukhazikika kwanu.

Izinto zokufunda ezishisa ezivumelekile Side Bridge?

  • Russian Twists imathandiziranso Side Bridge chifukwa imayang'ana ma oblique, ofanana ndi Side Bridge, koma imagwiranso gawo lonse lamimba, kukulitsa mphamvu yapakati komanso bata.
  • Zochita zolimbitsa thupi za Bird Dog zimakwaniritsa Mlatho Wam'mbali polimbikitsa kukhazikika kwapakati ndi mphamvu, zofanana ndi Side Bridge, komanso zimathandizira kukhazikika komanso kulumikizana mwakuchita kumtunda ndi kumunsi kwa thupi nthawi imodzi.

Amaxabiso angamahlekwane kanye Side Bridge

  • Zolimbitsa thupi za Side Bridge
  • Kulimbitsa thupi kwa ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Side Bridge kwa minofu ya miyendo
  • Kulimbitsa thupi kwa ntchafu
  • Zochita zolimbitsa thupi za Side Bridge
  • Kulimbitsa thupi kwa Quadriceps ndi Side Bridge
  • ntchafu toning ndi Side Bridge
  • Side Bridge bodyweight exercise
  • Kulimbitsa ntchafu ndi Side Bridge.