Side Shuttle

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Side Shuttle

Zochita zolimbitsa thupi za Side Shuttle ndi kayendetsedwe kamphamvu komwe kumathandizira kufulumira, kuthamanga, komanso kuthamangira kumbuyo, kumapangitsa kukhala koyenera kwa othamanga kapena okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo masewera awo. Imayang'ana magulu angapo a minofu, kuphatikizapo glutes, quads, ndi ana a ng'ombe, motero amalimbikitsa mphamvu ya thupi lonse ndi kukhazikika. Anthu amatha kusankha kuchita masewera olimbitsa thupiwa kuti alimbikitse kulimba mtima kwawo, kuwongolera kulumikizana, komanso kuwonjezera kusiyanasiyana pamachitidwe awo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Shuttle

• Yendani mwachangu kumanja ndi phazi lanu lakumanja, kenako tsatirani mwachangu ndi phazi lanu lakumanzere, kusunga mapazi anu m'chiuno-m'lifupi, awa ndiye malo anu oyambira.
• Kankhirani ndi phazi lanu lakumanzere ndikulowera kumanzere kwanu ndi phazi lanu lamanja, kenako tsatirani mwamsanga ndi phazi lanu lakumanzere, ngati kuti mukugwedezeka cham'mbali.
• Kankhirani ndi phazi lanu lakumanja kuti mubwerere kumalo oyambira, ndikubwerezanso kusuntha komweko kumanja.
• Bwerezani masitepewa pamlingo wokhazikika wa ma reps kapena kwakanthawi kochepa, kuwonetsetsa kuti mayendedwe anu azikhala mwachangu komanso thupi lanu limakhala lotsika panthawi yonse yolimbitsa thupi.

Izinto zokwenza Side Shuttle

• Mayendedwe Olamuliridwa: Mukasuntha mbali ndi mbali, onetsetsani kuti mayendedwe anu akuwongolera komanso osasunthika. Uku si masewera olimbitsa thupi othamanga, koma omwe amangoyang'ana kulimba mtima komanso kuchita bwino. Pewani mayendedwe ogwedezeka kapena othamanga omwe angayambitse kuvulala.
• Gwiritsirani Ntchito Phazi Lanu Lonse: Pamene mukupita kumbali, onetsetsani kuti mugwiritse ntchito phazi lanu lonse, osati mipira kapena zidendene zokha. Izi zimakuthandizani kuti mukhalebe olimba komanso kuchepetsa kupsinjika kwa akakolo anu.
• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizimangothandiza kuti mukhale ndi thanzi labwino komanso zimapangitsa kuti masewerawa azichita bwino. Kulakwitsa kofala ndikupumula pachimake, zomwe zingayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike. 5

Side Shuttle Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Shuttle?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Shuttle. Ndi njira yabwino yogwirira ntchito kulimba mtima kwanu, kusasinthasintha, komanso kuyenda kotsatira. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe m'malo mothamanga kuti musavulale. Pamene mukukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera liwiro lanu pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Shuttle?

• The Weighted Side Shuttle: Mwakusiyana uku, mumanyamula zolemera m'manja mwanu mukuchita shuttle yam'mbali kuti muwonjezere zovuta ndikumanga mphamvu.
• The High-Knee Side Side Shuttle: Izi zimaphatikizapo kukweza mawondo anu pamwamba pamene mukuyenda kuchokera kumbali kupita kwina, zomwe zimawonjezera gawo la mtima pazochitikazo.
• The Side Shuttle ndi Squat: Kusiyanaku kumaphatikizapo squat kumapeto kwa shuttle kuti agwirizane ndi minofu yapansi kwambiri.
• The Side Shuttle ndi Jump: Izi zimawonjezera kulumpha kumapeto kulikonse kwa shuttle, kuonjezera mphamvu ndikuwonjezera chinthu cha plyometric pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Side Shuttle?

• Skater Jumps: Mofanana ndi Side Shuttles, Skater Jumps ndi masewera olimbitsa thupi omwe amathandizira mbali yanu ndi mbali, kugwirizana, ndi kulimbitsa thupi, zomwe zimapangitsa kuti mukhale masewera olimbitsa thupi.
• Ma Cossack Squats: Ma Cossack Squats amathandizira Ma Shuttle Ambali popereka mawonekedwe osunthika a ntchafu zamkati ndikuwongolera kusinthasintha, komwe ndikofunikira pakusuntha kwapambuyo komwe kumakhudzidwa ndi Side Shuttles.