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Side Bridge Hip Kubedwa

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques, Tensor Fasciae Latae
Amashwa eqhapho
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Ukuxhumana kwe Side Bridge Hip Kubedwa

The Side Bridge Hip Abduction ndi ntchito yovuta yomwe imayang'ana kwambiri ma obliques, glutes, ndi olanda chiuno, kupititsa patsogolo mphamvu ndi kukhazikika. Ndizopindulitsa makamaka kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kuwongolera bwino, kugwirizanitsa, ndi mphamvu za thupi lonse. Mwa kuphatikiza masewera olimbitsa thupi muzochita zanu, mutha kupititsa patsogolo masewera anu, kupewa kuvulala komwe kumakhudzana ndi minofu yofooka yapakati ndi m'chiuno, ndikuwongolera magwiridwe antchito a thupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge Hip Kubedwa

  • Kwezani thupi lanu pansi pokankhira chiuno mmwamba, ndikupanga mlatho. Kulemera kwanu kuyenera kuthandizidwa ndi mkono wanu ndi mbali ya phazi lanu lapansi.
  • Mukangolimbitsa thupi lanu, kwezani mwendo wanu wapamwamba momwe mungathere, ndikuwuyika mowongoka. Ichi ndi gawo lochotsa m'chiuno mwazochita zolimbitsa thupi.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse mwendo wanu pang'onopang'ono kuti mukumane ndi winayo.
  • Tsitsani m'chiuno mwanu kubwerera pansi kuti mutsirize kubwereza kamodzi. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna cha reps, kenaka sinthani mbali inayo.

Izinto zokwenza Side Bridge Hip Kubedwa

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, gwirizanitsani minofu yanu yapakati. Izi zidzakuthandizani kukhazikika thupi lanu panthawi yochita masewera olimbitsa thupi ndikupewa zovuta zilizonse zosafunikira pamsana wanu. Kumbukirani kuti muzichita masewera olimbitsa thupi nthawi zonse.
  • Kuyenda Koyendetsedwa: Mukakweza mwendo wanu wapamwamba, onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa. Pewani kusuntha kwachangu kapena kofulumira chifukwa kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • Sungani Thupi Lanu Lowongoka: Kulakwitsa kofala ndiko kulola thupi kugwedezeka kapena kupindana m'chiuno panthawi yochita masewera olimbitsa thupi. Kuti mupewe izi, lingalirani mzere wowongoka womwe ukuchokera kumutu kupita kumapazi ndipo yesetsani kuti musamayende bwino panthawi yonseyi.
  • Osathamanga: Zochita izi sizokhudza liwiro

Side Bridge Hip Kubedwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge Hip Kubedwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Bridge Hip Abduction. Komabe, ndikofunikira kuzindikira kuti ichi ndi masewera olimbitsa thupi omwe amalunjika pachimake, makamaka ma obliques ndi olanda chiuno. Oyamba kumene ayenera kuyamba ndi mlatho woyambira wam'mbali kapena thabwa lakumbali kuti apange mphamvu ndi kukhazikika musanayambe kusinthika kwa ntchafu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti tiyambe ndi kubwereza-bwereza pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu ndi chipiriro. Nthawi zonse zimakhala zopindulitsa kukhala ndi katswiri wolimbitsa thupi yemwe amakuwongolerani pochita masewera olimbitsa thupi poyambira kuti mukhale ndi mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge Hip Kubedwa?

  • Weighted Side Bridge Hip Abduction: Kusiyanaku kumaphatikizapo kugwiritsa ntchito zolemetsa zolemetsa kapena zolemetsa za akakolo kuti muwonjezere kukana ndikutsutsa omwe akuberani m'chiuno kwambiri.
  • Side Bridge Hip Kubedwa pa Mpira Wokhazikika: Kuchita izi pa mpira wokhazikika kumatha kukulitsa zovuta poyambitsa chinthu chokhazikika.
  • Side Bridge Hip Abduction yokhala ndi Resistance Band: Mukusintha uku, gulu lotsutsa limayikidwa kuzungulira ntchafu kapena akakolo kuti lipereke kukana kwina panthawi yobedwa.
  • Elevated Side Bridge Hip Abduction: Kusiyanaku kumaphatikizapo kuyika chigongono chanu kapena dzanja lanu pamalo okwera ngati sitepe kapena benchi, zomwe zimawonjezera kusuntha ndi kulimba kwa masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Side Bridge Hip Kubedwa?

  • Ma Clamshell amatha kupititsa patsogolo mapindu a Side Bridge Hip Abductions mwa kulimbikitsanso ndikuwongolera gluteus medius ndi minimus, zomwe ndizofunikira kuti chiuno chikhazikike komanso kubedwa.
  • Ma Deadlifts a Mwendo Umodzi amatha kuphatikizira ku Side Bridge Hip Abductions polimbikitsa kukhazikika komanso kukhazikika, komanso kumachita ma glutes ndi hamstrings, kuthandizira chiuno chonse komanso mphamvu.

Amaxabiso angamahlekwane kanye Side Bridge Hip Kubedwa

  • Zochita zolimbitsa thupi m'chiuno
  • Side Bridge Hip Abduction Workout
  • Zochita zolimbitsa m'chiuno
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita za Side Bridge
  • Zolimbitsa thupi za Hip Abduction
  • Bodyweight Side Bridge Hip Kubedwa
  • Kulimbitsa chiuno ndi kulemera kwa thupi
  • Njira ya Side Bridge Hip Abduction
  • Zolimbitsa thupi zolimbitsa thupi za minofu ya m'chiuno