Side Bridge yokhala ndi Arm Leg Swing

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Deltoid Anterior, Gluteus Maximus, Obliques, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Biceps Brachii, Brachialis, Brachioradialis, Gluteus Medius, Gracilis, Pectoralis Major Clavicular Head, Tensor Fasciae Latae

Ukuxhumana kwe Side Bridge yokhala ndi Arm Leg Swing

The Side Bridge with Arm Leg Swing ndi masewera olimbitsa thupi omwe amayang'ana pachimake, komanso amagwiranso ntchito glutes, mapewa, ndi chiuno, kupereka thupi lonse. Ndi yoyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kuwongolera bwino, mphamvu zawo, ndi kukhazikika. Zochita izi ndizopindulitsa makamaka kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo kugwirizanitsa kwawo ndi mphamvu zogwirira ntchito, kupangitsa mayendedwe awo kuti azikhala bwino pamasewera osiyanasiyana ndi masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge yokhala ndi Arm Leg Swing

• Kwezani chiuno pansi kuti mupange mzere wowongoka kuchokera kumutu mpaka kumapazi anu, awa ndi malo anu oyambira pa mlatho wam'mbali.
• Mukakhala pamalo okhazikika, kwezani dzanja lanu lakumtunda ndi mwendo wakumtunda nthawi imodzi, ndikuwongolera zonse molunjika momwe mungathere.
• Tembenuzirani mkono wanu wam'mwamba ndi mwendo m'malo momwe mulili pomwe mukusunga mlatho wam'mbali.
• Bwerezani mayendedwe omwe mukufuna kuti mubwereze, kenaka sinthani mbali ndikuchitanso chimodzimodzi ndi mkono ndi mwendo.

Izinto zokwenza Side Bridge yokhala ndi Arm Leg Swing

• Mayendedwe Olamuliridwa: Pamene mukukweza m'chiuno mwanu kuchokera pansi kulowa mlatho wakumbali, kwezani dzanja lanu lapamwamba ndi mwendo nthawi imodzi. Onetsetsani kuti mayendedwe anu akuwongolera komanso mochedwa. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kuvulala ndikusokoneza magwiridwe antchito.
• Sungani Kuyanjanitsa: Pazochita zolimbitsa thupi, sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu. Pewani kuti chiuno chanu chigwere pansi kapena kumtunda kwanu kutsamira kutsogolo kapena kumbuyo. Kulakwitsa kofala kumeneku kungayambitse kupweteka kwa msana kapena mapewa.
• Gwirani Ntchito Yanu: Onetsetsani kuti mukuphatikiza maziko anu muzochita zonse. Izi zikuthandizani kuti mukhale okhazikika komanso okhazikika komanso kukulitsa mapindu olimbitsa thupi anu abs ndi obli

Side Bridge yokhala ndi Arm Leg Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge yokhala ndi Arm Leg Swing?

Inde, oyamba kumene atha kuyesa Side Bridge ndi masewera olimbitsa thupi a Arm Leg Swing, koma ndikofunikira kuzindikira kuti ndikuyenda kovutirapo komwe kumafuna kukhazikika bwino, mphamvu yayikulu, komanso kulumikizana. Ngati ndinu woyamba, mungafunike kuyamba ndi mlatho wam'mbali kapena thabwa loyamba, ndiyeno pang'onopang'ono onjezerani mkono ndi mwendo kugwedezeka pamene mukukhala omasuka komanso amphamvu. Nthawi zonse kumbukirani kumvetsera thupi lanu ndipo musadzikakamize kwambiri kuti muteteze kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge yokhala ndi Arm Leg Swing?

• Side Bridge yokhala ndi Arm Reach: M'malo mogwedezeka, fikirani mkono wanu wapamwamba pansi pa thupi lanu ndikubwereranso padenga kuti mugwirizanitse minofu yanu yapakati ndi yamapewa.
• Side Bridge yokhala ndi Hip Dips: Pamalo a mlatho wam'mbali, tsitsani m'chiuno mwanu molunjika pansi ndikuwakweza kuti agwire ntchito mwamphamvu kwambiri.
• Side Bridge yokhala ndi Knee Tuck: Kusinthaku kumaphatikizapo kukhomerera bondo lakumtunda kupita pachifuwa pomwe uli m'mbali mwa mlatho, ndikuwonjezera chinthu champhamvu chomwe chimaloza ma abs ndi chiuno.
• Side Bridge yokhala ndi Arm ndi Leg Lift: Uku ndikusintha kotsogola komwe mumakweza dzanja lanu lakumtunda ndi mwendo wakumtunda nthawi imodzi, ndikutsutsa kusamalika kwanu komanso kugwirizanitsa thupi lanu lonse.

Izinto zokufunda ezishisa ezivumelekile Side Bridge yokhala ndi Arm Leg Swing?

• Zopotoza za ku Russia zitha kupititsa patsogolo mapindu a Side Bridge ndi Arm Leg Swing polimbitsanso minofu ya oblique, yomwe imachitika panthawi yoyenda mozungulira mlatho wammbali.
• Kuchita masewera olimbitsa thupi kwa Bird Dog kungathenso kuthandizira Side Bridge ndi Arm Leg Swing pamene imalimbikitsa mgwirizano ndi mgwirizano pakati pa mkono ndi mwendo, mofanana ndi kugwedezeka kwa mlatho wam'mbali.