Side Bridge Hip Go Thopša ga Letheka
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Letsatsi la Side Bridge Hip Go Thopša ga Letheka
Side Bridge Hip Abduction ke boitšhidullo bjo bo hlohlago bjoo kudu-kudu bo lebišitšego go di- obliques, glutes le di-hip abductors, bo godiša matla a motheo le go tsepama. E hola kudu-kudu go bo-ramabelo, bao ba ratago go itšhidulla goba motho le ge e le ofe yo a nyakago go kaonefatša teka-tekano ya gagwe, kgokagano le matla a mmele ka kakaretšo. Ka go tsenya boitšhidullo bjo mokgweng wa gago wa ka mehla, o ka godiša bokgoni bja gago bja tša diatleletiki, wa thibela dikgobalo tšeo di tswalanago le mešifa e fokolago ya motheo le ya letheka gomme wa kaonefatša metšhene ya mmele ya gago yeo e šomago.
Go seka: Phuto ka Phuto Side Bridge Hip Go Thopša ga Letheka
- Phagamiša mmele wa gago fase ka go kgoromeletša ditheka tša gago godimo, o hlole leporogo. Boima bja gago bja mmele bo swanetše go thekgwa ke letsogo la gago la ka pele le lehlakore la leoto la gago la ka tlase.
- Ge o šetše o tsepame mmele wa gago, emiša leoto la gago la ka godimo ka mo o ka kgonago, o le boloke le otlologile. Ye ke karolo ya go thopa letheka ya go itšhidulla.
- Ema motsotswana ka godimo ga motšhene, ke moka o theošetše leoto la gago ka go nanya morago fase gore o kopane le le lengwe.
- Theoša ditheka tša gago morago fase go phetha poeletšo e tee. Boeletša boitšhidullo bakeng sa palo e nyakegago ya di-reps, ke moka o fetogele ka lehlakoreng le lengwe.
Dithuto tsa go seka Side Bridge Hip Go Thopša ga Letheka
- Tsenya Motheo wa Gago: Pele o emiša ditheka tša gago fase, tsenya mešifa ya gago ya motheo. Se se tla thuša go tsepamiša mmele wa gago nakong ya go itšhidulla le go thibela kgatelelo le ge e le efe yeo e sa nyakegego mokokotlong wa gago. Gopola go boloka moko wa gago o swaregile nakong ka moka ya boitšhidullo.
- Motsamao o Laolwago: Ge o emiša leoto la gago la ka godimo, kgonthišetša gore motšhene o nanya e bile o laolwa. Phema go šikinyega goba go šikinyega ka lebelo ka ge go ka lebiša go kgatelelo ya mešifa goba kgobalo.
- Boloka Mmele wa Gago o Otlologile: Phošo e tlwaelegilego ke go dumelela mmele go retologa goba go koba lethekeng nakong ya go itšhidulla. Go phema se, akanya ka mola o otlologilego o kitima go tloga hlogong ya gago go ya maotong a gago gomme o ikemišetše go boloka go logaganya mo nakong ka moka ya boitšhidullo.
- O se ke wa Kitimela: Boitšhidullo bjo ga bo bolele ka lebelo
Side Bridge Hip Go Thopša ga Letheka Ditet Mighta a Kgothatso: FAQs
Badi ba ipakanye ba ka seka Side Bridge Hip Go Thopša ga Letheka?
Ee, bao ba thomago ba ka dira boitšhidullo bja Side Bridge Hip Abduction. Le ge go le bjalo, go bohlokwa go lemoga gore ye ke boitšhidullo bjo bo tšwetšego pele bjo bo nepišago mokokotlo, ka go lebanya di-oblique le di-hip abductors. Batho bao ba thomago ba swanetše go thoma ka leporogo la motheo la ka thoko goba lepolanka la ka thoko go aga maatla le go tsepama pele ba tšwela pele go ya go phapano ya go thopša ga letheka. Go swana le ka boitšhidullo le ge e le bofe bjo bofsa, go kgothaletšwa go thoma ka palo e nyenyane ya dipoeletšo gomme ganyenyane-ganyenyane o oketšege ge matla le kgotlelelo di kaonefala. Ka mehla go hola go ba le setsebi sa go itšhidulla seo se go hlahlago ka go itšhidulla mathomong go netefatša sebopego se se swanetšego le go thibela dikgobalo.
Ke eng tse di tsweletseng tsa Side Bridge Hip Go Thopša ga Letheka?
- Weighted Side Bridge Hip Abduction: Phapano ye e akaretša tšhomišo ya dumbbell goba boima bja maqaqailaneng go oketša go ganetša le go hlohla di-hip abductors tša gago kudu.
- Side Bridge Hip Abduction on a Stability Ball: Go dira boitšhidullo bjo go bolo ya go tsepama go ka oketša bothata ka go tsebagatša elemente ya tekatekano.
- Side Bridge Hip Abduction with Resistance Band: Phapanong ye, sehlopha sa go ganetša se bewa go dikologa dirope goba maqaqailaneng go fa kganetšo ya tlaleletšo nakong ya motšhene wa go thopa.
- Elevated Side Bridge Hip Abduction: Phapano ye e akaretša go bea sekonokono sa gago sa thekgo goba seatla godimo ga bokagodimo bjo bo phagamego go swana le kgato goba panka, e lego seo se oketšago tekanyo ya tšhišinyego le matla a boitšhidullo.
Ke eng ditintlha tse di lekanang le tse Side Bridge Hip Go Thopša ga Letheka?
- Di-clamshell di ka godiša mehola ya Side Bridge Hip Abductions ka go matlafatša gape le go toning gluteus medius le minimus, tšeo di lego bohlokwa bakeng sa go tsepama ga letheka le go thopša.
- Single-Leg Deadlifts e ka tlaleletša Side Bridge Hip Abductions ka go kgothaletša tekatekano le go tsepama, mola gape e tsenela di-glute le di-hamstring, e thuša go sepelasepela ga letheka ka botlalo le matla.
Dikarolo tse ling mpe ka Side Bridge Hip Go Thopša ga Letheka
- Bodyweight hip ditlwaetšo
- Side Bridge Hip Abduction go itšhidulla
- Hips matlafatsa dithutiso
- Bodyweight dithutiso bakeng sa ditheka
- Side Bridge boitšhidullo
- Hip Abduction go itšhidulla
- Bodyweight Lehlakoreng Borogo Hip Abduction
- Matlafatsa ditheka le boima ba 'mele
- Side Bridge Hip Abduction thekeniki ya
- Ditlwaetšo tša boima bja mmele bakeng sa mešifa ya letheka