Side Bridge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Obliques, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Gluteus Medius, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Side Bridge

Side Bridge ndi masewera olimbitsa thupi opindulitsa omwe amayang'ana kwambiri minofu ya oblique, kuthandiza kulimbikitsa pachimake, kuwongolera bwino, ndikuwonjezera kusinthasintha. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kukulitsa kukhazikika kwawo komanso kaimidwe kawo. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kukhala ndi msana wathanzi komanso kuchepetsa ululu wammbuyo, komanso zimathandizira kuti thupi likhale lomveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge

• Kwezani thupi lanu pamwamba pa chigongono chanu ndi mkono wanu, womwe uyenera kukhala pansi pa phewa lanu.
• Limbani minofu yanu ya m'mimba ndikukweza chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera kumapazi mpaka pamapewa anu.
• Gwirani malowa kwa masekondi angapo ndikusunga khosi lanu ndi msana wanu mopanda ndale.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira ndikubwereza masewerawo mbali inayo.

Izinto zokwenza Side Bridge

• Gwirizanitsani Minofu Yapakati: Ndikofunikira kugwirizanitsa minofu yanu yapakati pa nthawi yonse yochita masewera olimbitsa thupi. Izi sizidzangothandiza kukhazikika thupi lanu komanso kuonetsetsa kuti minofu yoyenera ikuyang'aniridwa. Kulakwitsa kofala ndikuyiwala kuchita pachimake ndipo m'malo mwake kukakamiza kwambiri pamapewa kapena mkono.
• Kupuma Moyenera: Kumbukirani kupuma moyenera nthawi yonse yolimbitsa thupi. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira ndi kupsyinjika.
• Kupititsa patsogolo Pang'onopang'ono: Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, yambani ndikugwira malowo kwa nthawi yochepa ndikuwonjezera pang'onopang'ono pamene mukupanga mphamvu. Kuyesera kukhala pamalowo kwa nthawi yayitali musanakonzekere kungayambitse kusauka

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 pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Side Bridge imayang'ana kwambiri minofu ya oblique komanso imagwira mapewa, m'chiuno, ndi pachimake. Oyamba kumene angayambe pogwira malo kwa masekondi angapo ndikuwonjezera pang'onopang'ono nthawi pamene mphamvu zawo zikukula. Ndikulimbikitsidwanso kukhala ndi kalozera wolimbitsa thupi poyamba kuti mutsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge?

• Extended Arm Side Bridge: M'malo mopumira pa mkono wanu, mumatambasula dzanja lanu mokwanira, kupumula padzanja lanu, zomwe zimawonjezera zovuta ndikugwirizanitsa minofu ya mapewa anu kwambiri.
• Side Bridge yokhala ndi Hip Dip: Mukusintha uku, mumatsitsa chiuno chanu pansi ndikuchikwezanso pamalo oyambira, zomwe zimawonjezera chinthu champhamvu pakuchita masewera olimbitsa thupi.
• Mlatho Wam'mbali Wozungulira: Kusintha kumeneku kumaphatikizapo kuzungulira torso yanu ndikufika pansi pa thupi lanu ndi mkono wanu wapamwamba, ndikubwerera kumalo oyambira, zomwe zimawonjezera kugwirizanitsa kwa minofu yanu yapakati.
• Side Bridge yokhala ndi Knee Tuck: Mukusintha uku, mumakweza bondo lanu lakumtunda pachifuwa chanu ndikulitulutsanso, zomwe zimapangitsa kuti mwendo wanu ndi minofu yanu ikhale yovuta.

Izinto zokufunda ezishisa ezivumelekile Side Bridge?

• Russian Twists ikhoza kupititsa patsogolo ubwino wa Side Bridge poyang'ana minofu ya oblique kwambiri, kulimbikitsa mphamvu zozungulira komanso kukhazikika zomwe zingathandize kuwongolera ndi nthawi ya Side Bridge.
• Kuchita masewera olimbitsa thupi kwa Bird Dog ndikothandiza kwambiri ku Side Bridge komwe kumagwira ntchito kumunsi kumbuyo ndi minofu yapamimba, kuwongolera bwino komanso kukhazikika komwe kuli kofunikira popanga Side Bridge molondola.