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Side Hip

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
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Ukuxhumana kwe Side Hip

Zolimbitsa thupi za Side Hip ndizochita zolimbitsa thupi zomwe zimalimbitsa chiuno, ma glutes, ndi pachimake, kumapangitsa bata komanso kukhazikika. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akulandira chithandizo chamankhwala kapena kuchira kuvulala kwam'munsi. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumathandizira kusuntha kwanu, kukuthandizani kupewa kuvulala, ndikuthandizira kuti muzichita bwino pazochita zosiyanasiyana zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Side Hip

  • Sinthani kulemera kwanu ku phazi lanu lakumanzere, kenaka kwezani mwendo wanu wakumanja kuchokera pansi pomwe phazi lanu lakumanja likuyenda.
  • Pang'onopang'ono kwezani mwendo wanu wakumanja kumbali momwe mungathere, kusunga pachimake chanu ndi msana wanu wowongoka.
  • Gwirani malowa kwa masekondi angapo, kenaka tsitsani pang'onopang'ono mwendo wanu wakumanja kubwerera kumalo oyambira.
  • Bwerezani zomwezo ndi mwendo wanu wakumanzere, ndipo pitirizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Side Hip

  • Khalani ndi Core: Kuchita chidwi chanu ndikofunikira pakuchita izi. Sikuti zimangothandizira kusunga bwino, komanso zimatsimikizira kuti minofu yoyenera ikuyang'aniridwa. Cholakwika chofala ndikuyiwala kuchita nawo pachimake, chomwe chingayambitse ululu wammbuyo kapena kuvulala.
  • Mayendedwe Oyendetsedwa: Kulakwitsa kofala ndikuthamangira kuchita masewera olimbitsa thupi. The Side Hip iyenera kuchitidwa ndikuyenda pang'onopang'ono, koyendetsedwa bwino. Izi zimathandiza kuti pazipita minofu chinkhoswe ndi kupewa kuvulala.
  • Kupuma Nthawi Zonse: Osagwira mpweya wanu panthawi yolimbitsa thupi. Kupuma nthawi zonse kumathandiza kuti musamamve bwino komanso kuti minofu yanu ikhale ndi okosijeni yomwe ikufunikira.
  • Pewani Kuchulukitsa: Mukamakweza chiuno chanu, pewani kupitirira malire anu. Izi zikhoza

Side Hip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Side Hip?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Hip. Ndizochita zolimbitsa thupi kwambiri kuti zigwirizane ndi ntchafu, glutes, ndi ntchafu. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti apewe kuvulala kulikonse. Komanso, sayenera kudzikakamiza kwambiri poyambira. Nthawi zonse ndi bwino kuti pang'onopang'ono muwonjezere mphamvu ya masewera olimbitsa thupi pamene akukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Side Hip?

  • The Side-Liing Leg Lift ndi kusiyana komwe kumaphatikizapo kugona pambali panu ndikukweza mwendo wanu pamwamba ndi pansi, ndikuyambitsa minofu ya m'chiuno.
  • The Clamshell Exercise ndi kusiyana kwina komwe mumagona pambali panu ndi miyendo yanu yokhazikika ndikupindika, ndiye mumakweza bondo lanu lakumtunda ndikusunga mapazi anu.
  • The Fire Hydrant Exercise ndi kusiyana komwe kumaphatikizapo kukhala pamiyendo inayi ndi kukweza mwendo umodzi kumbali, mofanana ndi galu pamoto wamoto.
  • The Donkey Kick, yomwe imadziwikanso kuti Gluteus Kickback, ndi kusiyana komwe kumaphatikizapo kukhala pazinayi zonse ndikukankhira mwendo umodzi kumbuyo ndi mmwamba, kulunjika m'chiuno ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Side Hip?

  • Ma Hydrants a Moto: Ma hydrants amawunikiranso dera lanu la chiuno, makamaka gluteus maximus ndi medius, kuphatikizira m'chiuno mwanu kumakweza pogwiritsira ntchito minofu iyi kuchokera kumbali ina ndikuwonjezera chiuno chanu.
  • Squats: Squats ndi masewera olimbitsa thupi omwe amachititsa magulu angapo a minofu kuphatikizapo m'chiuno, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika lomwe limagwirizana ndi ntchito yodzipatula ya m'chiuno.

Amaxabiso angamahlekwane kanye Side Hip

  • Zochita zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolunjika m'chiuno
  • M'chiuno m'mbali umakweza
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zokweza m'chiuno
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Palibe zida zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa chiuno cham'chiuno
  • Zochita za toning m'chiuno
  • Side m'chiuno kukweza bodyweight maphunziro