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Dumbbell Side Bend

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMigergo
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell Side Bend

Dumbbell Side Bend ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma obliques, kuthandiza kupititsa patsogolo kukhazikika kwapakati, kukonza kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala kwa msana. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti zikhale zogwira mtima posema mchiuno, kupititsa patsogolo mphamvu za thupi lonse, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Side Bend

  • Sungani msana wanu molunjika, mutu wanu mmwamba, ndi dzanja lanu lina m'chiuno mwanu.
  • Pindani m'chiuno mwanu kumbali momwe mungathere, koma onetsetsani kuti msana wanu ukhale wowongoka.
  • Gwirani kamphindi pamalo otalikirapo, kenaka bwererani pamalo oyambira.
  • Bwerezani masewera olimbitsa thupi kuti mubwereze mobwerezabwereza, kenaka sinthani mbali kuti muwonetsetse kuti mumachita masewera olimbitsa thupi mbali zonse za thupi lanu.

Izinto zokwenza Dumbbell Side Bend

  • **Mayendedwe Olamuliridwa**: Pewani mayendedwe othamanga, ogwedezeka. M'malo mwake, onetsetsani kuti mukuyenda pang'onopang'ono komanso mwadala, kuyang'ana minofu yomwe mukugwira ntchito. Izi zimatsimikizira kuti simukugwiritsa ntchito mphamvu kuti mukweze dumbbell, zomwe zingayambitse kulimbitsa thupi kosagwira ntchito komanso kuvulala komwe kungachitike.
  • **Ngakhale Kugawa **: Pochita Dumbbell Side Bend, ndizofala kuti anthu azingochita masewera olimbitsa thupi mbali imodzi. Komabe, ndikofunikira kugwirira ntchito mbali zonse ziwiri mofanana kuti mukhalebe olimba komanso ofanana pakukula kwa minofu yanu.
  • **Kulemera Koyenera**: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chimakulolani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera. Kugwiritsa ntchito dumbbell yolemetsa kwambiri kungakupangitseni kunyengerera mawonekedwe anu ndipo kungayambitse kuvulala.
  • **Kupuma

Dumbbell Side Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Side Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Side Bend. Zochita izi ndizosavuta ndipo zimatha kuchitidwa mosavuta ndi anthu pamagulu onse olimbitsa thupi. Ndikofunika kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosautsa minofu. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti mukhale ndi mawonekedwe oyenera kuti musavulale. Wogwiritsa ntchitoyo aimirire molunjika, agwire dumbbell m'dzanja limodzi, ndiyeno apinda m'chiuno kumbali. Ayenera kubwerera kumalo oongoka ndikubwereza kayendetsedwe kake. Ndi ntchito yabwino yolimbitsa minofu ya oblique.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Side Bend?

  • Seated Dumbbell Side Bend: M'malo moyimilira, izi zimachitika mutakhala pa benchi, zomwe zingathandize kudzipatula minofu ya oblique mogwira mtima.
  • Dumbbell Side Bend yokhala ndi Twist: Kusinthaku kumaphatikizapo kupotoza torso yanu kumbali yomwe mukuwerama, yomwe imatha kupangitsa ma oblique anu onse komanso kumbuyo kwanu.
  • Dumbbell Side Bend yokhala ndi Kufikira Pamwamba: Mwakusiyana uku, mumafika pamutu wa dumbbell pamene mukugwada kumbali, zomwe zingathandize kutambasula ndi kugwirizanitsa latissimus dorsi (minofu yakumbuyo).
  • Dumbbell Side Bend pa Mpira Wokhazikika: Kuchita chopindika mbali ya dumbbell mutakhala kapena mutagona pa mpira wokhazikika kumawonjezera zovuta pakukhazikika kwanu komanso kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Side Bend?

  • Mapulani: Mapulani amathandizira Dumbbell Side Bends polimbitsa pachimake chonse, osati ma obliques okha, omwe amathandiza kuti azikhala okhazikika komanso okhazikika, ofunikira kuti azitha kupindika bwino.
  • Njinga Zanjinga: Monga ngati Dumbbell Side Bends, Bicycle Crunches imayang'ana pa obliques komanso rectus abdominis, kupereka masewera olimbitsa thupi ozungulira minofu ya m'mimba ndikuthandizira kupititsa patsogolo mphamvu za ma bend am'mbali.

Amaxabiso angamahlekwane kanye Dumbbell Side Bend

  • Kulimbitsa thupi kwa Dumbbell Side Bend
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Dumbbell
  • Kulimbitsa thupi kwa Dumbbell kwa m'chiuno
  • Kuchita masewera olimbitsa thupi a Side Bend ndi zolemera
  • Kulimbitsa chiuno ndi Dumbbell
  • Dumbbell Side Bend kwa obliques
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Dumbbell
  • Zochita za Dumbbell zochepetsera chiuno
  • Side Bend Dumbbell yolimbitsa thupi
  • Kulimbitsa m'chiuno ndi Dumbbell.