Butt Bridge
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Butt Bridge
Mmega ahụ Butt Bridge bụ mgbatị ahụ dị ala nke ọma na-elekwasị anya na glutes, hamstrings, na isi, na-akwalite ike na ntachi obi. Ọ bụ nhọrọ magburu onwe ya maka ndị na-anụ ọkụ n'obi na ahụike nke ọkwa niile, site na ndị mbido ruo n'ihu, n'ihi ike ya na-agbanwe agbanwe yana obere akụrụngwa chọrọ. Ndị mmadụ n'otu n'otu ga-achọ itinye mmega ahụ n'ime usoro ha na-eme maka abamuru ya n'ịkwalite ọnọdụ, ịkwalite arụmọrụ egwuregwu, na ịkpụpụta ụda ụda, kwụsiri ike n'azụ.
Kubahiriza: Ijambo kwa Ikirari Butt Bridge
- Debe ogwe aka gị n'akụkụ gị na ọbụ aka chere ihu ala.
- Jiri nwayọọ bulie úkwù gị n'ala site n'ịkwanye site 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, na-amanye glutes gị n'elu mmegharị ahụ.
- Jiri nwayọ wedata úkwù gị azụ ruo ebe mmalite, ma megharịa mmega ahụ maka ọnụọgụ ugboro ugboro ịchọrọ.
Komeza kuganiriza Butt Bridge
- Tinye isi gị: Tupu ibuli úkwù gị n'ala, jide n'aka na ị na-etinye isi gị. Nke a nwere ike inye aka chebe ala azụ gị pụọ na nsogbu ma ọ bụ mmerụ ahụ ma na-enye aka mee ka ahụ gị kwụsie ike n'oge mmega ahụ.
- Mgbatị hip zuru oke: Mgbe ị na-ebuli úkwù gị, jide n'aka na ịgbatị ha nke ọma ka ahụ gị wee nwee ahịrị kwụ ọtọ site na ikpere gị ruo n'ubu gị. Zere ịgbatị azụ gị site n'ịkwanye úkwù gị nke ukwuu n'ihi na nke a nwere ike ibute mgbu azụ azụ.
- Tinyegharịa Glutes gị: N'elu mmegharị ahụ, gbanye glutes gị. Nke a ga-enyere aka ịbawanye uru nke mmega ahụ
Butt Bridge Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Butt Bridge?
Ee, ndị mbido nwere ike ịme mmega ahụ Butt Bridge. Ọ bụ nnukwu mmega ahụ iji wusie glutes na hamstring ike. Nke a bụ ụzọ dị mfe isi mee ya: 1. Dina ala n'azụ gị n'ihe ute ka ikpere gị gbakpuo ma gbakwaa ụkwụ n'ala. Ụkwụ gị kwesịrị ịdị n'obosara úkwù. 2. Tinye ogwe aka gị n'akụkụ gị, ọbụ aka ala. 3. N'ịkwanye site na ikiri ụkwụ gị, bulie hips gị n'ala site na ịpịkọta glutes gị, na-eme ka azụ gị kwụ ọtọ. 4. Kwụsị n'elu, wee jiri nwayọọ nwayọọ belata úkwù gị azụ n'ọnọdụ mmalite. 5. Nke a bụ otu rep. Ebumnuche ime 10-15 reps maka 2-3 sets. Cheta, ọ dị mkpa idowe ụdị kwesịrị ekwesị iji gbochie mmerụ ahụ wee bulie ịdị irè nke mmega ahụ. Ọ bụrụ na ị na-enwe ihe mgbu ma ọ bụ ahụ erughị ala, kwụsị mgbatị ahụ.
Ibintu byinshi bijyanye no kwa Butt Bridge?
- Nfefe nke dị n'azụ bụ aha ọzọ enwere ike iji na-ezo aka na bọtịnụ Butt.
- Draịvụ Derriere bụ ihe na-atọ ụtọ na egwuregwu dị iche iche nke Bridge Bridge.
- Ụzọ Rump bụ ụdị nkịtị nke Butt Bridge.
- The Tailbone Track bụ ihe ọzọ na-adọrọ mmasị mgbanwe nke Butt Bridge.
Ibintu byiza bikanagorwa Butt Bridge?
- Akpụkpọ anụ na-arụ ọrụ kwekọrọ na Butt Bridge ka ha na-elekwasị anya n'otu akwara ahụ, kpọmkwem glutes, hamstrings, na quads, na-eme ka nkwụsi ike na nguzozi na-eme ka ọ dịkwuo mma.
- Ịgba ụkwụ ịnyịnya ibu nwere ike ịgbakwunye akwa akwa dị ka ha na-elekwasị anya na glutes na azụ azụ azụ, na-enyere aka ịkpụzi na ịkwado ụkwụ ya ma na-eme ka ike anụ ahụ dịkwuo elu.
Amakuru ashobora gutuma Butt Bridge
- Mmega ahụ Butt Bridge
- Mmega ahụ toning n'úkwù
- Glute bridge mgbatị
- Mmega ahụ n'ụlọ maka ukwu
- Butt Bridge maka isi ike
- Mmega ahụ dị arọ maka úkwù
- Usoro mgbatị ahụ Butt Bridge
- Na-ewusi úkwù ike na Butt Bridge
- Akwa glute nke ịdị arọ
- Butt Bridge mgbatị ahụ maka waistline