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Weighted Side Bend

Umakhi woMsebenzi

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Ukuxhumana kwe Weighted Side Bend

The Weighted Side Bend ndi masewera olimbitsa thupi amphamvu omwe amayang'ana makamaka minofu ya oblique, kuthandiza kupititsa patsogolo kukhazikika kwapakati, kukonza kaimidwe, ndi kulimbikitsa mchiuno wodziwika bwino. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa kulemera kumatha kusinthidwa malinga ndi luso la munthu. Anthu angafune kuphatikiza Weighted Side Bends muzochita zawo zolimbitsa thupi kuti asinthe thupi lawo lonse, kulimbitsa thupi, komanso kukulitsa kukongola kwa matupi awo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Side Bend

  • Sungani msana wanu mowongoka ndi mutu wanu mmwamba, kenaka pindani m'chiuno mwanu kumanja momwe mungathere pamene thupi lanu lonse likhalebe.
  • Gwirani malowo kwakanthawi, kuwonetsetsa kuti mukumva kutambasula kumanzere kwanu.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.
  • Mukamaliza kuyika kumanja, sinthani dumbbell kudzanja lanu lamanzere ndikubwereza ndondomekoyi kumanzere.

Izinto zokwenza Weighted Side Bend

  • Mayendedwe Oyendetsedwa: Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kuthamangira masewera olimbitsa thupi. Izi zingayambitse kupsinjika kwa minofu ndipo sizingalondole bwino minofu yomwe ikufuna.
  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Kulakwitsa kofala ndiko kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Ngati muwona mawonekedwe anu akutsetsereka, ndi chizindikiro chakuti kulemera kungakhale kolemera kwambiri.
  • Range of Motion: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yochita masewera olimbitsa thupi. Izi zikutanthauza kupindirira kumbali momwe mungathere, ndiye

Weighted Side Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Side Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Side Bend. Zochita izi ndizosavuta komanso zimathandiza kulimbikitsa pachimake, makamaka minofu ya oblique yomwe ili m'mbali mwa mimba. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosalemetsa kuti mukhale ndi mawonekedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Side Bend?

  • Cable Side Bend: Mtunduwu umagwiritsa ntchito makina a chingwe, pomwe mumagwiritsitsa chingwe ndikupindika torso yanu kumbali motsutsana ndi kukana.
  • Kettlebell Side Bend: Mofanana ndi bend ya mbali ya dumbbell, mumagwira kettlebell m'dzanja limodzi ndikuwerama m'chiuno, kenaka mubwerere ku malo oima.
  • Resistance Band Side Bend: Kusiyanaku kumaphatikizapo kuyimirira pagulu lotsutsa ndikugwirizira mbali inayo, ndikugwada cham'mbali motsutsana ndi kukana kwa gululo.
  • Stability Ball Side Bend: Mtunduwu umafuna mpira wokhazikika. Mumagona cham'mbali pa mpira ndi mapazi molunjika kukhoma kuti muthandizire, gwirani cholemera pachifuwa chanu, ndikukweza thupi lanu lakumtunda pogwira minofu yanu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Weighted Side Bend?

  • Mapulani ndi ntchito ina yopindulitsa yomwe imathandizira Weighted Side Bends, pamene ikugwira ntchito pachigawo chonse chapakati, kuphatikizapo minofu ya m'mbali mwa torso yanu, kukulitsa mphamvu zanu ndi kaimidwe.
  • Ma Crunches a Bicycle amathanso kuwonjezera phindu la Weighted Side Bends, chifukwa samangogwiritsa ntchito ma oblique anu komanso abs anu akumtunda ndi akumunsi, motero amakupatsirani kulimbitsa thupi kwakukulu.

Amaxabiso angamahlekwane kanye Weighted Side Bend

  • Zolimbitsa thupi za Weighted Side Bend
  • Zochita zolimbitsa thupi m'chiuno
  • Weighted Waist Workout
  • Bend Pambali yokhala ndi zolemera
  • Maphunziro a mphamvu m'chiuno
  • Zochita zolemetsa za m'chiuno
  • Zochita za Side Bend Waist
  • Chizoloŵezi cholimbitsa thupi cha Waist
  • Kukweza Zolemera M'chiuno
  • Weighted Side Bend for Waist toning