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Dumbbell Side Bridge yokhala ndi Mwendo Wopindika

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Ukuxhumana kwe Dumbbell Side Bridge yokhala ndi Mwendo Wopindika

Dumbbell Side Bridge yokhala ndi Mwendo Wopindika ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, glutes ndi mapewa, kupereka kulimbitsa thupi kwathunthu kwamphamvu komanso kukhazikika. Ndi yabwino kwa anthu omwe ali ndi mphamvu zolimbitsa thupi, omwe akufuna kuwongolera bwino, kusinthasintha, ndi kamvekedwe ka minofu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo luso lawo lamasewera, kuwongolera mayendedwe atsiku ndi tsiku, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Side Bridge yokhala ndi Mwendo Wopindika

  • Pindani bondo lanu lakumanja pamakona a digirii 90 kuti mukhale bata, pomwe mwendo wanu wakumanzere umakhala wowongoka komanso wogwirizana ndi thupi lanu.
  • Kwezani chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu, pamene mukukweza dumbbell mmwamba ndi dzanja lanu lamanzere, ndikusunga mkono wanu molunjika.
  • Gwirani izi kwa masekondi pang'ono, ndikuyika pachimake chanu ndi ma glutes kuti mukhale okhazikika komanso okhazikika.
  • Tsitsani thupi lanu ndi dumbbell kubwerera kumalo oyambira. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna cha reps musanasinthe mbali ina.

Izinto zokwenza Dumbbell Side Bridge yokhala ndi Mwendo Wopindika

  • **Mayendedwe Oyendetsedwa**: Dumbbell Side Bridge yokhala ndi Mwendo Wopindika sikutanthauza kuthamanga, koma kuyenda koyendetsedwa, mwadala. Mukakweza dumbbell, chitani pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa kungayambitse kuvulala ndipo sikungagwire minofu yanu moyenera.
  • **Malo Olondola a Dumbbell**: Gwirani dumbbell m'dzanja lanu lakumtunda ndikuyiyika pamwamba pa phewa lanu pokweza. Pewani kulola kuti dumbbell isunthike kutsogolo kapena kumbuyo chifukwa izi zitha kuyambitsa kupsinjika kwa mapewa ndipo sizingalondole bwino minofu yomwe mukufuna.
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Dumbbell Side Bridge yokhala ndi Mwendo Wopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Side Bridge yokhala ndi Mwendo Wopindika?

Inde, oyamba kumene atha kuchita Dumbbell Side Bridge ndi masewera olimbitsa thupi a Bent Leg. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti awonetsetse kuti mukuzichita moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka kapena kusapeza bwino, ndi bwino kusiya ndikukambirana ndi katswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Side Bridge yokhala ndi Mwendo Wopindika?

  • Dumbbell Side Bridge yokhala ndi Leg Lift: Mukusintha uku, mumapanga mlatho wam'mbali ndi mwendo wopindika, koma onjezani kukweza mwendo pamwamba pamayendedwe kuti mugwirizane ndi ma glutes anu ndi olanda m'chiuno.
  • Dumbbell Side Bridge yokhala ndi Arm Overhead: Kusiyanaku kumaphatikizapo kugwira dumbbell pamwamba pamene mukuchita mlatho wam'mbali, zomwe zimapangitsa kuti zikhale zovuta komanso zimagwira mapewa anu ndi minofu yakumbuyo yam'mbuyo.
  • Dumbbell Side Bridge yokhala ndi Rotation: Kusinthaku kumawonjezera kuzungulira pamwamba pa mlatho, zomwe zimagwira ntchito zolimbitsa thupi zanu ndikuwonjezera gawo lamphamvu pamasewerawa.
  • Dumbbell Side Bridge yokhala ndi Hip Dip: Kusinthaku kumaphatikizapo kuviika m'chiuno mwako pansi pansi pa kayendetsedwe kake ndikukwezanso, zomwe.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Side Bridge yokhala ndi Mwendo Wopindika?

  • Zopindika za ku Russia: Zochita izi zimayang'ana ma obliques, monga mlatho wa Dumbbell Side Bridge wokhala ndi Mwendo Wopindika, ndipo zitha kuthandizira kukulitsa minofu yam'mimba yam'mbali, zomwe zimapangitsa kuti magwiridwe antchito aziyenda bwino komanso zotsatira zake pakuchita masewera olimbitsa thupi.
  • Zowonongeka ndi Mwendo Umodzi: Izi sizimangolimbitsa thupi lapansi komanso zimapangitsa kuti thupi likhale lokhazikika komanso lokhazikika, zomwe ndizofunikira kwambiri kuti mukhale ndi kaimidwe koyenera mu Dumbbell Side Bridge yokhala ndi Mwendo Wopindika, kumapangitsa kuti ntchitoyi ikhale yogwira mtima.

Amaxabiso angamahlekwane kanye Dumbbell Side Bridge yokhala ndi Mwendo Wopindika

  • Kulimbitsa thupi kwa Dumbbell Side Bridge
  • Zochita zopindika za mwendo wa m'chiuno
  • Zochita za Dumbbell Waist
  • Side Bridge yokhala ndi Dumbbell
  • Zochita za Bent Leg Side Bridge
  • Zolimbitsa thupi za Dumbbell m'chiuno
  • M'chiuno toning ndi Dumbbell
  • Zochita za Side Bridge Dumbbell
  • Bent Leg Dumbbell Side Bridge
  • Zochita za Dumbbell zopanga m'chiuno