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Side Bridge yokhala ndi Mwendo Wopindika

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 Mwendo Wopindika

Side Bridge yokhala ndi Bent Leg yolimbitsa thupi ndi masewera olimbitsa thupi amphamvu komanso ogwira mtima omwe amayang'ana pachimake, makamaka ma obliques, komanso kumunsi kumbuyo ndi glutes. Ndizoyenera anthu pamilingo yonse yolimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi mphamvu ndi kusinthasintha kwamunthu. Anthu angafune kuchita izi chifukwa sikuti zimangothandizira kukhazikika komanso kukhazikika kwapakati, komanso zimathandizira kulimbikitsa mphamvu zathupi komanso kuwongolera m'chiuno.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Bridge yokhala ndi Mwendo Wopindika

  • Pindani mwendo wanu wapansi pamtunda wa digirii 90 ndipo mwendo wanu wam'mwamba ukhale wowongoka.
  • Gwirani pakati panu ndikukweza chiuno chanu pansi, ndikupanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
  • Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti chiuno chanu sichikumira ndipo thupi lanu liri pamzere.
  • Pang'onopang'ono tsitsani m'chiuno mwanu pansi ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire kumbali ina.

Izinto zokwenza Side Bridge yokhala ndi Mwendo Wopindika

  • Phatikizani Minofu Yaikulu: Panthawi yonse yochita masewera olimbitsa thupi, ndikofunikira kuti minofu yanu yapakati ikhale yogwira ntchito. Izi sizimangothandiza kukhazikika thupi lanu komanso zimatsimikizira kuti mukugwira ntchito magulu oyenera a minofu. Cholakwika chofala ndikusiya m'chiuno mwanu kugwa pansi, zomwe zingakupangitseni kupanikizika kosafunikira pamsana wanu. Nthawi zonse sungani m'chiuno mwanu ndipo thupi lanu likhale lolunjika.
  • Mwendo Wopindika: Yendetsani mwendo wanu wapansi pansi kuti muthandizire pomwe chakumtunda chili chowongoka. Izi zimapereka kukhazikika kowonjezera ndipo zimapangitsa kuti ntchitoyi ikhale yotheka, makamaka kwa oyamba kumene.
  • Kupumira Kolamulidwa: Osagwira mpweya wanu panthawi yolimbitsa thupi. M'malo mwake, yesetsani kupuma mokhazikika

Side Bridge yokhala ndi Mwendo Wopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Bridge yokhala ndi Mwendo Wopindika?

Inde, oyamba kumene angathe kuchita Mlatho Wam'mbali ndi masewera olimbitsa thupi a Bent Leg. Zochitazi ndizosinthidwa za mlatho wam'mbali wokhazikika, wopangidwa kuti ukhale wosavuta komanso wopezeka kwa oyamba kumene kapena omwe alibe mphamvu zochepa. Imayang'ana pa obliques ndi minofu ina yapakati, komanso ikugwira ntchito mapewa ndi m'chiuno. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono mphamvu ndi kupirira zikukula.

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

  • Weighted Side Bridge yokhala ndi Mwendo Wopindika: Kusiyanaku kumaphatikizapo kunyamula dumbbell kapena mbale yolemetsa m'chiuno mwako kuti muwonjezere kukana ndikuwonjezera mphamvu ya masewerawo.
  • Side Bridge yokhala ndi Bent Leg ndi Knee Drive: Kusiyanaku kumaphatikizapo kukweza bondo lanu lakumtunda kupita pachifuwa chanu pamwamba pa kayendetsedwe kake, komwe kumapangitsa ma obliques ndi ma flex flexor kwambiri.
  • Side Bridge yokhala ndi Bent Leg ndi Arm Reach: Kusinthaku kumakhudza kufikira mkono wanu pamwamba pomwe mukukweza m'chiuno, ndikuwonjezera zovuta pakuwongolera kwanu komanso kulumikizana kwanu.
  • Mlatho Wam'mbali Wokhala Ndi Mwendo Wopindika ndi Hip Dip: Kusinthaku kumaphatikizapo kutsitsa ndi kukweza m'chiuno mwanu pansi ndikusunga malo a mlatho wam'mbali, zomwe zimakulitsa kulimba kwa ma oblique anu ndi ma glutes.

Izinto zokufunda ezishisa ezivumelekile Side Bridge yokhala ndi Mwendo Wopindika?

  • Zopindika za ku Russia: Zochita izi zimakwaniritsa Mlatho Wam'mbali wokhala ndi Mwendo Wopindika polunjika minofu ya oblique, yomwe imagwiranso ntchito pa Side Bridge, motero imakulitsa mphamvu zonse zapakati ndi kukhazikika.
  • Hip Imakweza: Hip Imakweza ntchito kumunsi kumbuyo ndi minofu ya m'chiuno, yomwe imagwiritsidwanso ntchito ku Side Bridge ndi Bent Leg, motero imapereka maphunziro ochuluka a dera lonse lapakati.

Amaxabiso angamahlekwane kanye Side Bridge yokhala ndi Mwendo Wopindika

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Side Bridge yokhala ndi masewera olimbitsa thupi a Bent Leg
  • Zochita zolunjika m'chiuno
  • Zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Side Bridge mwendo
  • Kulimbitsa chiuno ndi thupi
  • Zochita zolimbitsa thupi za Side Bridge
  • Bent Leg Side Bridge ya m'chiuno
  • Bodyweight Side Bridge yokhala ndi Mwendo Wopindika
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno