Side Bridge Hip Abduction
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Overview:
Iyo Side Bridge Hip Abduction ibasa rakaoma rinonangana neobliques, glutes, uye hip abductors, inosimudzira kugadzikana kwepakati uye kugadzirisa yakaderera simba remuviri. Yakanakira vatambi, vanofarira kusimba, kana chero munhu anotarisa kuti awedzere kusimba kwavo uye kuenzanisa. Kubatanidza chiitiko ichi mumuitiro wako kunogona kubatsira kuvandudza mashandiro ako emumhanyi, kubatsira mukudzivirira kukuvara, uye kunobatsira pakuita basa rakazara, muviri wakazara.
Table of Contents
Instructions
Step-by-step guide:
- Zvisimudze pagokora rako, uchiona kuti iri pasi pefudzi rako, woisa rumwe ruoko pahudyu yako.
- Simudza chiuno chako kubva pasi, uchigadzira zambuko nemuviri wako.
- Paunenge uchichengetedza bhiriji, zvishoma nezvishoma simudza gumbo rako repamusoro kusvika kumusoro sezvaunokwanisa, uchirichengetedza.
- Deredza gumbo rako pasi zvishoma nezvishoma uye dzokorora nzira yehuwandu hwaunoda yekudzokorora usati washandura kune rumwe rutivi.
Exercise Tips:
- Bata Core Yako: Usati wasimudza chiuno chako kubva pasi, ita shuwa kuti musimboti wako wabatikana. Izvi zvinopa kugadzikana uye zvinobatsira kuchengetedza pasi rako rezasi kubva mukukuvara. Chikanganiso chinowanzoitwa kunyura pakati, izvo zvinogona kutungamirira kumarwadzo ekudzokera shure kana kukuvara.
- Controlled Movement: Paunenge uchisimudza gumbo rako repamusoro, ita saizvozvo nenzira inodzorwa. Dzivisa kufamba kwejerky kana kushandisa kukurumidza kusimudza gumbo, sezvo izvi zvinogona kutungamirira kukukuvara kana kuderedza kushanda kwekuita.
- Chengetedza Hip Yako Yakarongeka: Sezvaunosimudza gumbo rako repamusoro, iva nechokwadi chokuti chiuno chako chinoramba chakabatana uye hachidzokeri shure. Ichi chikanganiso chakajairika icho
FAQ
Can beginners do the Side Bridge Hip Abduction?
Ehe, vanotanga vanogona kuita iyo Side Bridge Hip Abduction kurovedza muviri, asi ivo vanofanirwa kuve nechokwadi kuti vari kuzviita nemazvo kudzivirira kukuvara. Vangada kutanga neshanduro yakagadziridzwa kana kudzokorodza zvishoma uye zvishoma nezvishoma kuwedzera sezvo simba ravo nekutsungirira kunowedzera. Zvinogara zvichikurudzirwa kubvunzana nenyanzvi yekusimbisa muviri kana murapi wemuviri kuti uve nechokwadi chechimiro nehunyanzvi.
What are common variations of the Side Bridge Hip Abduction?
- "Side Bridge Hip Abduction neResistance Band" imwe vhezheni apo bhendi rekupokana rinoputirwa pamakumbo ako kana zvidya, richiwedzera kuramba panguva yekufamba kwehudyu.
- Iyo "Side Bridge Hip Abduction neLeg Lift" inosanganisira kusimudza gumbo repamusoro kumusoro kwechiitwa, kuita mamwe mamhasuru ehudyu abductor.
- "Weighted Side Bridge Hip Abduction" mutsauko waunobata dumbbell kana ankle uremu pagumbo richisimudzwa, kuwedzera kuramba uye kuwedzera kusimba kwekurovedza muviri.
- "Side Bridge Hip Abduction paSability Bhora" ndeimwe mutsauko waunoita kurovedza muviri netsoka dzako pabhora rakagadzikana, zvichinetsa chiyero chako uye kugadzikana kwepakati.
What are good complementing exercises for the Side Bridge Hip Abduction?
- Russian Twists: Russian Twists inopindirana neSide Bridge Hip Abduction nekutarisa pane obliques, akafanana neSide Bridge. Ichi chiitwa chinobatsirawo kuvandudza chiyero uye kugadzikana, izvo zvinogona kuwedzera mashandiro eSide Bridge Hip Abduction.
- Hip Thrusts: Hip Thrusts inoshanda pa glutes uye mhasuru dzehudyu, yakafanana neSide Bridge Hip Abduction, nokudaro kusimbisa muviri wepasi nekuvandudza hudyu kufamba, izvo zvakakosha pakuita Side Bridge Hip Abductions zvinobudirira.
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