Glute Bridge Otu ụkwụ na ala
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Ijambo ryo kuri Glute Bridge Otu ụkwụ na ala
The Glute Bridge One Leg on Floor bụ mmega ahụ dị ala nke na-elekwasị anya na glutes, ma na-arụkwa ọrụ hamstrings na isi, na-eme ka ike, nkwụsi ike, na nguzozi. Ọ bụ mgbatị ahụ dị mma maka ndị nọ n'ọkwa ahụike niile, gụnyere ndị mbido, n'ihi ike ya nwere ike gbanwee. Ndị mmadụ ga-achọ ime mmega ahụ a n'ihi na ọ bụghị naanị na ọ na-eme ka ike dị ala na ọnọdụ ahụ dịkwuo mma, kamakwa ọ na-enyere aka igbochi mmerụ ahụ ma nwee ike ịkwalite arụmọrụ na mmemme egwuregwu ndị ọzọ.
Kubahiriza: Ijambo kwa Ikirari Glute Bridge Otu ụkwụ na ala
- Welite otu ụkwụ n'ala wee gbatịa ya ozugbo, na-edebe ụkwụ gị nke ọzọ n'ala.
- Na-agbanye n'ikiri ụkwụ gị n'ala, bulie hips gị n'ala ka ị na-eme ka azụ gị kwụ ọtọ na isi gị na-arụ ọrụ.
- Jide ọnọdụ a maka sekọnd ole na ole, jide n'aka na ị ga-amanye glutes gị n'elu.
- Jiri nwayọ belata úkwù gị azụ n'ala, wee jiri ụkwụ nke ọzọ megharịa mgbatị ahụ.
Komeza kuganiriza Glute Bridge Otu ụkwụ na ala
- Ibu ahụ Kwesịrị Ekwesị: Mgbe ị na-ebuli otu ụkwụ n'ala, hụ na a na-ekesa ịdị arọ ahụ gị nke ọma n'ụkwụ nkwado gị na n'ubu gị. Zere ịdabere n'otu akụkụ nke ukwuu n'ihi na nke a nwere ike ibute nsogbu na mmerụ ahụ.
- Mmegharị a na-achịkwa: Mgbe ị na-ebuli úkwù gị n'ala, mee ya n'ụzọ dị nwayọọ na njikwa. Zere ịmegharị mmegharị ahụ ọsọ ọsọ ma ọ bụ jiri ume ebuli úkwù gị. Nke a na-eme ka o doo anya na glutes na hamstrings gị na-arụkọ ọrụ nke ọma.
- Mgbatị hip zuru oke: Mmejọ a na-emekarị abụghị ịgbatị úkwù n'ụzọ zuru ezu. Jide n'aka na i buliri úkwù gị ruo mgbe ahụ gị na-etolite ahịrị kwụ ọtọ site n'ubu gị ruo n'ikpere gị. Nke a na-ebuli njikọ aka nke glutes na hamstrings gị
Glute Bridge Otu ụkwụ na ala Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Glute Bridge Otu ụkwụ na ala?
Ee, ndị mbido nwere ike ime mgbatị ahụ Glute One Leg on Floor. Mmega ahụ bụ mgbanwe nke Glute Bridge ọdịnala na a na-atụkarị aro maka ndị mbido n'ihi na ọ chọrọ obere ike na nguzozi. Agbanyeghị, ọ dị mkpa iji hụ na ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ị dị ọhụrụ ime mgbatị ahụ, ọ nwere ike ịba uru ịme mmega ahụ n'okpuru nlekọta nke onye na-enye ọzụzụ ma ọ bụ ọkachamara ahụike.
Ibintu byinshi bijyanye no kwa Glute Bridge Otu ụkwụ na ala?
- Single Leg Glute Bridge nwere Ụkwụ na bọọlụ Switzerland: Kama ịtụkwasị otu ụkwụ n'ala, ị na-etinye ya n'elu elu na-adịghị akwụ ụgwọ dị ka bọọlụ Switzerland, nke na-agbagha nguzozi na nkwụsi ike gị.
- Akwa Single Leg Glute Bridge dị elu: Na mgbanwe a, kama ịnwe ụkwụ gị n'ala, ị na-edobe ya n'elu elu dị ka oche ma ọ bụ steepụ, nke na-eme ka mmegharị ahụ dịkwuo elu ma na-eleba anya na glutes nke ukwuu.
- Glute Bridge with Ankle Weight: Ọdịiche a na-agụnye ịdọrọ arọ nkwonkwo ụkwụ n'ụkwụ a na-ebuli elu ka ị na-eme mgbatị ahụ iji gbakwunye nkwụsi ike na ịbawanye ihe ịma aka ahụ.
- Glute Bridge na Knee Squeeze: Ọdịiche a gụnyere itinye obere bọọlụ mmega ahụ ma ọ bụ ngọngọ ụfụfụ n'etiti ikpere gị na ịpịnye ya mgbe ị na-eme mgbatị ahụ, nke na-etinye aka n'apata ụkwụ gị.
Ibintu byiza bikanagorwa Glute Bridge Otu ụkwụ na ala?
- The Deadlift bụ mmega ahụ ọzọ magburu onwe ya nke na-emeju Glute Bridge One Leg on Floor n'ihi na ọ na-arụ ọrụ n'otu ahụ ike, karịsịa glutes na hamstrings, ma na-etinyekwa azụ na isi ala, na-eme ka ike na nguzozi zuru ezu.
- The Hip Thrust bụ mmega ahụ metụtara ya na Glute Bridge One Leg on Floor ka ọ na-elekwasị anya na akwara glute n'ụzọ yiri nke ahụ, ma ọ na-agụnyekwa mgbatị hip na isi, nke nwere ike imeziwanye mmegharị hip na nkwụsi ike, na-eme ka ọ bụrụ mgbakwunye zuru oke. ka mgbatị ahụ dị ala.
Amakuru ashobora gutuma Glute Bridge Otu ụkwụ na ala
- Otu ụkwụ Glute Bridge Workout
- Mmega ahụ hip
- Single ụkwụ Floor Bridge
- Mmega ahụ Glute Bridge Unilateral
- Ibu Otu Ụkwụ Hip Ebuli
- Glute ike na otu akwa akwa
- Otu ụkwụ Glute Bridge maka ike Hip
- Emega ahụ n'ala maka hips
- Mmega ahụ nke ịdị arọ nke otu akụkụ
- Otu ụkwụ Glute Bridge maka Ọzụzụ Hip