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 iji wusie akwara gluteus ike, na-enye aka na nguzozi ka mma, ọnọdụ dị mma, na ike ahụ dị ala. Ọ dị mma maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo n'ọganihu, n'ihi na enwere ike gbanwee ya ngwa ngwa dabere na ike mmadụ. Otu ga-achọ itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite arụmọrụ egwuregwu, belata ihe ize ndụ nke mmerụ ahụ, ma nyere aka na ihe omume kwa ụbọchị site n'ịkwalite mgbatị hip na nkwụsi ike bụ isi.
Kubahiriza: Ijambo kwa Ikirari Ala Glute dị ala n'ala
- Tinye aka gị n'akụkụ gị na ọbụ aka chere ihu ala. Nke a ga-abụ ọnọdụ mmalite gị.
- Na-agbanye ikiri ụkwụ gị, bulie úkwù gị n'ala site na ịpịkọta glutes gị, ma mee ka azụ gị kwụ ọtọ mgbe ị na-eme ya.
- Jide ọnọdụ 'akwa' a maka sekọnd ole na ole ka ị na-aga n'ihu na-amanye glutes gị.
- Jiri nwayọ wedata úkwù gị azụ ruo ebe mmalite. Nke a na-emecha otu ugboro ugboro. Tinyegharịa mmega ahụ maka ọnụọgụ reps chọrọ.
Komeza kuganiriza Ala Glute dị ala n'ala
- Tinye isi gị: Tupu i bulie hips gị n'ala, jide n'aka na ị ga-etinye isi gị. Nke a ga-enyere aka ịnọgide na-enwe nkwụsi ike n'oge mmega ahụ ma chebe ala azụ gị. Otu ndudue a na-ahụkarị bụ ileghara isi ihe anya, nke nwere ike iduga mgbu azụ ma ọ bụ mmerụ ahụ.
- Welie ma na-agbada nwayọọ nwayọọ: Mgbe ị na-ebuli úkwù gị, mee ya nwayọọ nwayọọ na njikwa. Otu ihe ahụ na-aga mgbe ị na-eweda ahụ gị azụ n'ọnọdụ mmalite. Zenarị mmegharị ahụ ngwa ngwa n'ihi na nke a nwere ike ibute ụdị na-ekwesịghị ekwesị na mmerụ ahụ.
- Debe úkwù gị ka ọ kwụ n'ahịrị: Ka ị na-ebuli úkwù gị n'ala, jide n'aka na ha na-adakọba ma yitere na nke ahụ.
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 ịme obere Glute Bridge na mgbatị ala. N'ezie ọ bụ nnukwu mmega ahụ maka ndị mbido n'ihi na ọ na-enyere aka iwusi glutes, hamstrings, na akwara isi ike. Ọ bụkwa mmega ahụ dị ala, nke pụtara na ọ dị mfe na nkwonkwo. Otú ọ dị, dị ka mmega ahụ ọhụrụ ọ bụla, ndị mbido kwesịrị ịmalite ngwa ngwa ma lekwasị anya n'idebe ụdị kwesịrị ekwesị iji gbochie mmerụ ahụ.
Ibintu byinshi bijyanye no kwa Ala Glute dị ala n'ala?
- Glute Bridge with Resistance Bands: Site n'itinye ihe mgbochi mgbochi n'apata ụkwụ gị, ị nwere ike itinye mgbakwunye mgbochi na akwa mmiri glute gị, na-eme ka ọ sie ike karị.
- Glute Bridge March: Mgbanwe a na-agụnye ibuli otu ikpere n'obi gị n'elu akwa mmiri ahụ, na-atụgharị ụkwụ na nkwughachi ọ bụla, nke na-agbakwụnye ihe nguzozi na nkwụsi ike na mgbatị ahụ.
- Akwa Glute dị elu: Site n'itinye ụkwụ gị n'elu elu dị elu dị ka steepụ ma ọ bụ oche, ị nwere ike ịbawanye oke mmegharị ahụ ma mee ka mgbatị ahụ sie ike karị.
- Glute Bridge with Weight: Ị nwere ike ịbawanye ike nke àkwà mmiri glute site n'itinye arọ, dị ka barbell ma ọ bụ dumbbell, n'úkwù gị mgbe ị na-eme mgbatị ahụ.
Ibintu byiza bikanagorwa Ala Glute dị ala n'ala?
- Deadlifts: Deadlifts bụ mmega ahụ ọzọ mara mma nke na-emeju akwa Glute dị ala ka ha na-elekwasịkwa anya na agbụ azụ - glutes, hamstrings, na azụ azụ - na-eme ka ike na nkwụsi ike na mpaghara ndị a.
- Ntụkwasị obi: Ntụgharị hip bụ ọganihu sitere na obere Glute Bridge, ha na-agụnye otu usoro mmegharị ahụ mana site na ọkwa dị elu. Nke a na-abawanye oke nke mmegharị ahụ ma na-eleba anya na glutes nke ukwuu, nke nwere ike inye aka n'ịwulite ahụ ike na ike na mpaghara a.
Amakuru ashobora gutuma Ala Glute dị ala n'ala
- Akpụkpọ anụ Glute Bridge
- Mmega ahụ hips n'ụlọ
- Floor Glute Bridge Workout
- Mmega ahụ dị n'okpuru
- Mmega ahụ hip
- Glute Bridge enweghị akụrụngwa
- Mmega ahụ n'ụlọ maka hips
- Ịkwado Glute Ibu Ibu
- Mgbatị ụkwụ hip
- Mmega ahụ n'ala ala