Ala Glute dị ala n'ala
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Ala Glute dị ala n'ala
Akwa Glute dị ala nke dị n'ala bụ mmega ahụ ezubere iche nke na-enyere aka wusie ike ma mee ka uru ahụ, akwara, na isi. Ọ bụ nhọrọ magburu onwe ya maka onye ọ bụla na-achọ imeziwanye ike ahụ dị ala, ọnọdụ ọnọdụ na nguzozi n'ozuzu ya. Site n'itinye mmega ahụ a n'ime usoro gị, ị nwere ike ịkwalite nkwụsi ike nke ahụ, kwalite nhazi ahụ ka mma, ma nwee ike ibelata ahụ erughị ala azụ.
Kubahiriza: Ijambo kwa Ikirari Ala Glute dị ala n'ala
- Kwuo ikpere gị ma tinye ụkwụ gị n'obosara-obosara n'ala, na-edebe ogwe aka gị n'akụkụ gị.
- Jiri nwayọọ bulie úkwù gị n'ala site n'itinye n'ikiri ụkwụ gị, na-achọ ịmepụta ahịrị kwụ ọtọ site na ikpere gị ruo n'ubu gị.
- Jide ọnọdụ a maka sekọnd ole na ole, hụ na glutes gị na-arụ ọrụ nke ọma.
- Jiri nwayọ wetulata úkwù gị azụ n'ala, ma megharịa mmega ahụ maka ọnụọgụ ugboro ugboro ịchọrọ.
Komeza kuganiriza Ala Glute dị ala n'ala
- Tinye isi gị: Tupu i welie úkwù gị n'ala, jide n'aka na ị ga-etinye aka na isi gị ma kpochapụ glutes gị. Nke a ga-enyere aka mee ka ahụ gị kwụsie ike ma chebe ala azụ gị. Otu ndudue a na-emekarị bụ ileghara isi ihe anya ma dabere naanị na ike azụ azụ, nke nwere ike ibute mmerụ ahụ.
- Welie ma na-agbada nwayọọ nwayọọ: Mgbe ị na-ebuli úkwù gị, mee ya n'ụzọ a na-achịkwa. Zere ịmegharị mmegharị ahụ ọsọ ọsọ ma ọ bụ jiri ume ebuli ahụ gị. Otu ihe ahụ na-aga mgbe ị na-eweda ahụ gị azụ n'ọnọdụ mmalite. Nke a na-achọpụta na akwara gị na-arụ ọrụ nke ọma n'oge mmega ahụ.
- Debe ahụ gị ka o kwekọọ: ahụ gị kwesịrị ịmalite ahịrị kwụ ọtọ site n'ubu gị ruo
Ala Glute dị ala n'ala Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Ala Glute dị ala n'ala?
Ee, ndị mbido nwere ike ime mgbatị ahụ Low Glute Bridge n'ala. Ọ bụ nnukwu mmega ahụ iji malite ka ọ na-enyere aka iwusi glutes, hamstrings, na akwara isi ike. Ọ dịkwa obere mmetụta, nke pụtara na ọ dị mfe na nkwonkwo. Dị ka ọ dị na mmega ahụ ọhụrụ ọ bụla, ọ dị mkpa ịmalite ngwa ngwa ma lekwasị anya na ụdị iji zere mmerụ ahụ. Ọ bụrụ na ahụ erughị ala ma ọ bụ ihe mgbu ọ bụla, a ga-akwụsị mmega ahụ ozugbo.
Ibintu byinshi bijyanye no kwa Ala Glute dị ala n'ala?
- Glute Bridge with Resistance Band: Ịtinye eriri mgbochi n'apata ụkwụ gị n'oge àkwà mmiri ahụ nwere ike inye aka n'ihu na-etinye aka na glutes na akwara ndị na-agbapụta hip.
- Glute Bridge with Weight: Ịtụkwasị ibu n'úkwù gị, dị ka barbell ma ọ bụ dumbbell, nwere ike ime ka ihe isi ike dịkwuo elu ma wulitekwuo ike na glutes gị.
- Glute Bridge March: Mgbanwe a na-agụnye ibuli otu ụkwụ n'otu oge dị ka à ga-asị na ị na-eme njem, ebe ị na-ebuli úkwù gị elu, nke nwere ike inye aka melite nguzozi na nkwụsi ike gị.
- Glute Bridge Pulse: Kama iwetulata hips gị azụ n'ala mgbe akwa nke ọ bụla gachara, ị na-agbada ha naanị ọkara wee bulie ha ọzọ, na-eme obere pulses iji mee ka glutes gị nọrọ n'ọgba aghara mgbe niile.
Ibintu byiza bikanagorwa Ala Glute dị ala n'ala?
- The Deadlift: Ihe omumu a na-emeju Ogige Glute dị ala site n'ịrụ ọrụ azụ azụ, gụnyere glutes, hamstrings, na azụ azụ, nke nwere ike imezi mgbatị hip na ike zuru ezu, ihe ndị dị mkpa na-arụ ọrụ nke ọma Low Glute Bridge.
- Ihe omume Clamshell: Ihe omumu a na-emeju Ogige Glute dị ala site na ilekwasị anya na obere akwara glute, kpọmkwem gluteus medius, bụ nke a na-arụkarị ọrụ na mmegharị buru ibu ma dị oké mkpa maka ịkwado hip na ịkwalite irè nke Low Glute Bridge.
Amakuru ashobora gutuma Ala Glute dị ala n'ala
- Akpụkpọ anụ Glute Bridge
- Mmega ahụ Glute Bridge
- Hips mgbatị ahụ
- Floor Glute Bridge
- Mmega ahụ nke obere ahụ
- Mmega ahụ hip
- Mmega ahụ Glute Home
- Mmega ahụ na-ewusi Glute ike
- Enweghị akụrụngwa Glute Bridge
- Glute Bridge maka ike hip