Twist Side Bridge

• Inhloko yeziNdawo: Mibampo
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: , Adductor Longus, Deltoid Anterior, Deltoid Posterior, Gluteus Medius, Iliopsoas, Pectineous, Rectus Abdominis, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Twist Side Bridge

The Twist Side Bridge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, m'munsi kumbuyo, ndi mapewa, zomwe zimathandiza kuti pakhale mphamvu komanso kukhazikika. Zochita izi ndizoyenera pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi kuthekera kwamunthu. Anthu angafune kuphatikizirapo Twist Side Bridge muzochita zawo zolimbitsa thupi kuti athe kuwongolera bwino, kugwirizanitsa, ndi mphamvu za thupi lonse, zomwe zingakhale zopindulitsa pamayendedwe a tsiku ndi tsiku komanso masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Twist Side Bridge

• Kwezani chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu, iyi ndiyo malo anu oyambira.
• Kenaka, kwezani mkono wanu pamwamba padenga ndipo pang'onopang'ono mutembenuzire torso yanu pang'onopang'ono mukubweretsa mkono wanu pamwamba pansi pa thupi lanu.
• Gwirani malowa kwa masekondi angapo, kusunga chiuno chanu ndi thupi lanu molunjika.
• Pomaliza, sinthani torso yanu ndikubwerera kumalo oyambira, kenaka bwerezani zochitikazo mbali inayo.

Izinto zokwenza Twist Side Bridge

• Kuyenda Koyendetsedwa: Sinthani torso yanu pang'onopang'ono komanso mowongolera. Kuthamangira kusuntha kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mogwiritsa ntchito minofu yapakati. Yang'anani pa kuzungulira kochokera m'chiuno mwanu osati mapewa anu okha.
• Kupuma Moyenera: Musagwire mpweya wanu panthawi yolimbitsa thupi. Inhale pamene mukupotoza, exhale pamene mukubwerera kumalo oyambira. Kupuma koyenera kumathandizira kuti pakatikati pakatikati ndikupatseni minofu ndi mpweya womwe amafunikira.
• Khalani Osalowerera Ndale: Pewani kukweza khosi lanu mmwamba kapena pansi; ziyenera

Twist Side Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Twist Side Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twist Side Bridge. Komabe, ayenera kuyamba ndi kusinthidwa kapena kosavuta ngati apeza kuti mtunduwo ndi wovuta kwambiri. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Pamene mphamvu ndi chipiriro zikukula, amatha kupita patsogolo pang'onopang'ono kupita ku machitidwe ovuta kwambiri a masewerawo. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Twist Side Bridge?

• Leg Lift Twist Side Bridge: Mukusintha uku, mumakweza mwendo muli mlatho wam'mbali musanakhote.
• Weighted Twist Side Bridge: Pazovuta zowonjezera, mutha kunyamula zolemetsa m'manja mwanu pomwe mukupotoza.
• Single Leg Twist Side Bridge: Kusinthaku kumaphatikizapo kukweza mwendo umodzi kuchoka pansi pamene ukupotoza, kuonjezera mphamvu ndi mphamvu zofunika.
• Reverse Twist Side Bridge: M'malo mokhotakhota molunjika pansi, mukusintha uku mumakhotera m'mwamba molunjika padenga, ndikuchita minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Twist Side Bridge?

• Zopindika za ku Russia: Zochitazi zimaphatikizanso kupotoza komwe kumapangitsa ma obliques, ofanana ndi mlatho wa Twist Side Bridge, potero kumapangitsa mphamvu zozungulira komanso kupirira.
• Plank Mbali: Zochitazi zimagwira ntchito pamagulu a minofu omwewo monga Twist Side Bridge, makamaka obliques ndi glutes, kupititsa patsogolo mphamvu za thupi lonse ndi kupititsa patsogolo mphamvu ya Twist Side Bridge.