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Side Bridge yokhala ndi Miyendo Yowongoka

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Side Bridge yokhala ndi Miyendo Yowongoka

Side Bridge yokhala ndi Miyendo Yowongoka ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma obliques, m'munsi kumbuyo, ndi m'chiuno, kuthandiza kupititsa patsogolo mphamvu zapakati, kukhazikika, ndi kusinthasintha. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kuwongolera bwino, kaimidwe, ndi mphamvu zathupi lonse. Kuphatikizira izi muzochita zanu kungakuthandizeni kupewa kuvulala, kupititsa patsogolo masewera olimbitsa thupi, komanso kukulitsa tanthauzo la minofu pakati pawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge yokhala ndi Miyendo Yowongoka

  • Ikani chigongono chanu pansi pa phewa lanu, ndipo ikani dzanja lanu lapamwamba m'chiuno mwanu kapena mutalikitse ku denga.
  • Gwirani pakati panu ndikukweza chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa masekondi angapo, kusunga chiuno chanu ndi thupi lanu molunjika.
  • Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pansi kuti mutsirize kubwereza kamodzi, ndikubwereza zochitikazo mbali inayo.

Izinto zokwenza Side Bridge yokhala ndi Miyendo Yowongoka

  • **Gwiritsani Ntchito Pakatikati Yanu**: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwajambula pachimake pamimba mwanu molunjika kumsana. Izi zimathandiza kuteteza msana wanu ndikuonetsetsa kuti ntchito ikuchitika ndi minofu yoyenera. Kulakwitsa kofala ndikusiya m'mimba kumasuka, zomwe zingayambitse kupweteka kwa msana kapena kuvulala.
  • **Sungani Thupi Lanu Lolunjika**: Pamene mukukweza chiuno pansi, yesetsani kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu. Pewani kulola kuti chiuno chanu chigwedezeke kapena mapewa anu apite patsogolo, zolakwa zomwe zimadziwika kuti zimachepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.

Side Bridge yokhala ndi Miyendo Yowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge yokhala ndi Miyendo Yowongoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Bridge ndi Miyendo Yowongoka. Komabe, zitha kukhala zovuta chifukwa zimafuna mulingo wina wamphamvu komanso moyenera. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kuyamba ndi kusintha kosinthidwa, monga Bridge Bridge yokhala ndi Bent Knees, ndipo pang'onopang'ono amapita patsogolo pa mwendo wowongoka pamene mphamvu zawo ndi bwino zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Bridge yokhala ndi Miyendo Yowongoka?

  • Mlatho wa Side wokhala ndi Arm Reach: Mwakusiyana uku, mumafika pamkono wanu pamwamba pa thupi lanu ndikulitambasulira mmwamba kumtunda, ndikuwonjezera gawo lozungulira la masewerawo.
  • Side Bridge yokhala ndi Hip Dip: Kusinthaku kumaphatikizapo kutsitsa ndi kukweza m'chiuno mwako pansi pomwe muli mlatho wam'mbali, zomwe zimawonjezera gawo lolimbitsa thupi ndikuwongolera ma obliques kwambiri.
  • Side Bridge yokhala ndi Knee Tuck: Mukusintha uku, mumakweza bondo lanu lakumtunda pachifuwa chanu kwinaku mukusunga mlatho wam'mbali, womwe umapangitsa kuti m'munsi abs ndi chiuno flexors kwambiri.
  • Side Bridge with Twist: Kusinthaku kumaphatikizapo kutembenuza chigongono chanu chakumtunda kupita pansi pomwe muli mlatho wam'mbali, ndikuwonjezera kusuntha kwa masewera olimbitsa thupi omwe amalunjika pa obliques ndi trans.

Izinto zokufunda ezishisa ezivumelekile Side Bridge yokhala ndi Miyendo Yowongoka?

  • Zopotoza zaku Russia: Zochita izi zimakwaniritsa Mlatho Wam'mbali wokhala ndi Miyendo Yowongoka poyang'ananso zopindika, koma zimawonjezera kusuntha komwe kungapangitse mphamvu zogwira ntchito ndikuwongolera bwino.
  • Mbalame-Galu: Zochita zolimbitsa thupi za Mbalame-Galu zimakwaniritsa Mlatho Wam'mbali wokhala ndi Miyendo Yowongoka poyang'ana minofu yapakatikati, komanso imagwira msana wam'mbuyo ndi ma glutes, zomwe zimapereka kulimbitsa thupi kokwanira komanso kuwongolera thupi lonse.

Amaxabiso angamahlekwane kanye Side Bridge yokhala ndi Miyendo Yowongoka

  • Zochita za Side Bridge
  • Straight Leg Side Bridge
  • Bodyweight Side Bridge
  • Zochita zolunjika m'chiuno
  • Side Bridge kwa toning waist
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa Straight Leg Side Bridge
  • Side Bridge yokhala ndi Miyendo Yowongoka
  • Zochita zolimbitsa m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi zochepetsera chiuno chochepa