Suspension Side Bridge

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: , Adductor Longus, Deltoid Lateral, Gracilis, Iliopsoas, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Suspension Side Bridge

Suspension Side Bridge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, m'munsi kumbuyo, ndi m'chiuno, kupereka masewera olimbitsa thupi kuti akhazikike pakati ndi mphamvu. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu zawo zapakati, kukhazikika, komanso kupirira kwa minofu. Kuchita nawo masewera olimbitsa thupi kungathandize kusintha kayendetsedwe ka thupi lonse ndi kaimidwe, ndikupangitsa kuti ikhale yowonjezera kumagulu onse olimbitsa thupi omwe amayang'ana mphamvu zogwirira ntchito ndi ntchito.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Side Bridge

• Dzikhazikitseni cham'mbali pofika poyambira nangula, ndipo ikani mapazi anu muzogwirira zophunzitsira zoyimitsidwa, phazi limodzi pamwamba pa linalo.
• Ikani chigongono chanu pansi pa phewa lanu pansi, ndipo kwezani thupi lanu mmwamba pa thabwa lakumbali, kusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu.
• Gwirani izi kwa masekondi angapo, ndikuwonetsetsa kuti mukuchita masewera olimbitsa thupi anu apakatikati ndi a glute.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza musanatembenukire kumbali ina.

Izinto zokwenza Suspension Side Bridge

• ** Gwirani Ntchito Yanu: ** Gwirizanitsani minofu yanu yayikulu muzolimbitsa thupi zonse. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limakulitsa ubwino wa masewera olimbitsa thupi. Cholakwika chofala ndikumasula pachimake, chomwe chingapangitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• **Mayendedwe Olamuliridwa:** Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kugwedezeka kapena kuthamangira masewera olimbitsa thupi chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala. M'malo mwake, yang'anani pa kukhalabe ndi mayendedwe okhazikika komanso kuyenda kosalala.
• **Kupuma:** Osagwira mpweya wanu panthawi yolimbitsa thupi. Pumani mpweya pamene mukutsitsa chiuno chanu ndikutulutsa mpweya pamene mukuwakweza. Kupuma koyenera kumapangitsa kuti minofu yanu ilandire mpweya wokwanira

Suspension Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Side Bridge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Side Bridge, koma ndikofunikira kuzindikira kuti iyi ndi masewera apamwamba kwambiri. Zimafunikira kuchuluka kwamphamvu kwapakati komanso kukhazikika. Oyamba kumene ayenera kuyamba ndi kusinthidwa kapena masewera olimbitsa thupi pang'onopang'ono mpaka kufika pa Suspension Side Bridge. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti ali ndi mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Side Bridge?

• Kusiyana kwina ndi Single-Leg Suspension Side Bridge, komwe mumakweza mwendo umodzi mmwamba ndikusunga mlatho wammbali.
• Suspension Side Bridge yokhala ndi Hip Dip imaphatikizapo kutsitsa ntchafu yanu pansi ndikuikwezanso m'malo pomwe mukuyambira, ndikuwonjezera chinthu champhamvu pamasewera olimbitsa thupi.
• Knee-Bent Suspension Side Bridge ndikusintha kwa oyamba kumene, pomwe bondo lakumunsi limapindika ndikupumula pansi kuti lithandizire.
• Pomaliza, Suspension Side Bridge yokhala ndi Arm Extension imaphatikizapo kukulitsa mkono waulere kupita kumwamba, kutsutsa kusakhazikika kwanu komanso kukhazikika kwanu.

Izinto zokufunda ezishisa ezivumelekile Suspension Side Bridge?

• Zopindika za ku Russia: Zochitazi zimayang'ananso pa obliques ndi minofu ya m'mimba, yofanana ndi Suspension Side Bridge, ndipo imawonjezera kayendetsedwe ka kayendetsedwe kake kamene kamatha kupititsa patsogolo mphamvu ndi mphamvu.
• Okwera Mapiri: Pamene akupereka chinthu cha cardio, Mountain Climbers imakhalanso ndi maziko, mofanana ndi Suspension Side Bridge, ndipo ingathandize kulimbikitsa chipiriro ndi kupititsa patsogolo mgwirizano.