Glute Bridge ụkwụ abụọ n'elu ala
Ubwoko bw'ibiharuro
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Ijambo ryo kuri Glute Bridge ụkwụ abụọ n'elu ala
Ụkwụ abụọ nke Glute dị n'elu ala bụ mmega ahụ dị irè nke ukwuu nke na-elekwasị anya ma na-ewusi glutes, hamstrings, na ụbụrụ isi ike. Ọ dabara maka ndị mmadụ n'otu n'otu nwere ọkwa ahụike niile, site na ndị mbido ruo na ndị egwuregwu dị elu na-achọ imeziwanye ike na nkwụsi ike nke ahụ. Ịtinye mmega ahụ a n'ime usoro gị nwere ike ịkwalite arụmọrụ gị na mmega ahụ ndị ọzọ, meziwanye ọnọdụ gị, ma belata ihe ize ndụ nke mmerụ azụ na ikpere.
Kubahiriza: Ijambo kwa Ikirari Glute Bridge ụkwụ abụọ n'elu ala
- Debe ogwe aka gị n'akụkụ gị na ọbụ aka gị chere ihu ala.
- Na-ekupụ ume na ịkwanye n'ikiri ụkwụ gị, na-ebuli úkwù gị n'ala ka ị na-eme ka azụ gị kwụ ọtọ.
- Jide n'elu àkwà mmiri ahụ maka sekọnd ole na ole, na-amanye glutes gị iji mee ha nke ọma.
- Kukuo ume ma jiri nwayọọ nwayọọ belata úkwù gị azụ n'ala ala ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa mmegharị a maka ọnụọgụ reps nke ịchọrọ.
Komeza kuganiriza Glute Bridge ụkwụ abụọ n'elu ala
- Tinye isi ihe gị: Otu n'ime mmejọ ndị mmadụ na-emekarị na akwa mmiri glute anaghị etinye isi ha. Nke a nwere ike ime ka mgbada azụ dị ala. Debe abs gị n'oge mmega ahụ dum iji chebe ala azụ gị yana iji hụ na glutes na-arụ ọrụ ahụ.
- Adịla elu: Mgbe ị na-ebuli úkwù gị, kpachara anya ka ị ghara ịkwali elu. Imebiga ihe ókè nwere ike itinye nsogbu na-adịghị mkpa n'olu na ọkpụkpụ azụ gị. Ahụ gị site n'ubu gị ruo n'ikpere gị kwesịrị ịmepụta ahịrị kwụ ọtọ n'elu mmegharị ahụ.
- Tinyegharịa Glutes gị: Iji nweta ihe kacha mma na mmega ahụ, gbanye glutes gị n'elu akwa mmiri. Nke a abụghị
Glute Bridge ụkwụ abụọ n'elu ala Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Glute Bridge ụkwụ abụọ n'elu ala?
Ee, ndị mbido nwere ike ịme Glute Bridge Two Legs na mgbatị ahụ. Ọ bụ nnukwu mmega ahụ iji malite ka ọ na-enyere aka iwusi glutes ike, azụ ala, na hamstrings. Nke a bụ otu ị ga-esi mee ya: 1. Dina ala n'azụ gị na ute, debe ogwe aka gị n'akụkụ gị. 2. Kwuo ikpere gị ma tinye ụkwụ gị n'ala n'ala, obosara-úkwù iche. 3. Na-agbanye ikiri ụkwụ gị n'ime ala iji bulie úkwù gị n'ala site na ịpịkọta glutes gị, na-emepụta ahịrị kwụ ọtọ site n'ubu gị ruo n'ikpere gị. 4. Kwụsịtụ ma kpoo glutes gị n'elu wee jiri nwayọọ nwayọọ belata úkwù gị ka ịlaghachi n'ọnọdụ mmalite. 5. Tinyegharịa maka nọmba achọrọ nke reps. Cheta, ọ dị mkpa idobe isi gị ma jikwaa njikwa n'oge mmegharị ahụ. Ọ bụrụ na ị na-enwe ahụ erughị ala ma ọ bụ ihe mgbu, kwụsị mgbatị ahụ ma tụlee ịgakwuru onye ọkachamara ahụike ma ọ bụ onye na-ahụ maka ahụike.
Ibintu byinshi bijyanye no kwa Glute Bridge ụkwụ abụọ n'elu ala?
- Glute Bridge with Resistance Band: Site n'itinye ihe mgbochi mgbochi n'apata ụkwụ gị, ị nwere ike ịgbakwunye ọkwa siri ike ma tinye aka na glutes elu gị nke ọma.
- Akwa Glute dị elu: Site n'itinye ụkwụ gị n'elu elu dị elu dị ka oche ma ọ bụ steepụ, mgbanwe a na-eme ka mmegharị ahụ dịkwuo elu ma na-elekwasị anya glutes na eriri ụkwụ gị nke ukwuu.
- Glute Bridge with Weight: Ịgbakwunye efere dị arọ ma ọ bụ dumbbell n'úkwù gị nwere ike ịbawanye nguzogide ahụ, na-eme ka ahụ gị na-arụ ọrụ siri ike.
- Glute Bridge March: Mgbanwe a na-agụnye ibuli ikpere gị elu n'obi gị ọzọ mgbe ị nọ n'ọnọdụ akwa mmiri, nke na-agbakwụnye ihe ịma aka nkwụsi ike na mmega ahụ.
Ibintu byiza bikanagorwa Glute Bridge ụkwụ abụọ n'elu ala?
- Deadlifts: Deadlifts bụ mmega ahụ ọzọ nke nwere ike imeju Glute Bridge Two Legs on Floor ka ha na-arụ ọrụ otu ahụ ike, karịsịa glutes na hamstrings, ma nwee ike inye aka melite mmegharị hip, akụkụ dị mkpa n'ịrụ àkwà mmiri glute nke ọma.
- Ntụkwasị obi: Ntụgharị hip nwere ike ịbụ nnukwu nkwado na Glute Bridge Two Legs na Floor ka ha na-elekwasị anya na glutes, ma na-etinyekwa isi, hamstrings na azụ azụ, na-eme ka uru nke àkwà mmiri glute site n'ịkwalite ike glute na mmegharị hip. .
Amakuru ashobora gutuma Glute Bridge ụkwụ abụọ n'elu ala
- Akpụkpọ anụ Glute Bridge
- Mmega ahụ hips n'ụlọ
- Glute Bridge arụ ọrụ
- Emega ahụ n'ala maka hips
- Iji ahụ dị arọ na-eme ka úkwù sie ike
- Mmega ahụ dị arọ maka akwara hip
- Abụọ Ụkwụ Glute Bridge
- Glute Bridge enweghị akụrụngwa
- Ọzụzụ Hip Ibu Ibu
- Mmega ahụ nke Glute Bridge