Glute Bridge ụkwụ abụọ na bench

• Agache: Ekpo
• Ibikoresho: Ise ile-iwe oju
• Ibiharuro risha: Gluteus Maximus

Ijambo ryo kuri Glute Bridge ụkwụ abụọ na bench

Ụkwụ abụọ nke Glute dị na Bench bụ mmega ahụ ike dị ike nke ukwuu emebere iji lekwasịrị anya na ụda glutes, hamstrings, na isi. Ọ dabara maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo na ndị egwuregwu dị elu na-achọ ịkwalite ike na nkwụsi ike ha dị ala. Mmega ahụ bara uru karịsịa maka ndị na-achọ imeziwanye arụmọrụ egwuregwu ha, ọnọdụ ha, ma ọ bụ na-akpụ akpụ ahụ siri ike, akọwapụtara nke ọma karị.

Kubahiriza: Ijambo kwa Ikirari Glute Bridge ụkwụ abụọ na bench

• Tinye ogwe aka gị n'akụkụ gị, ọbụ aka ala, maka nkwụsi ike.
• Na-agbanye ikiri ụkwụ gị ma welie úkwù gị na bench site na ịpịkọta glutes gị, na-eme ka azụ gị kwụ ọtọ na isi.
• Jide ọnọdụ a n'elu obere oge, hụ na ahụ gị na-etolite ahịrị kwụ ọtọ site n'ubu gị ruo n'ikpere gị.
• Jiri nwayọ belata úkwù gị azụ ruo n'ọnọdụ mmalite, ma megharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro ịchọrọ.

Komeza kuganiriza Glute Bridge ụkwụ abụọ na bench

• Tinye isi ihe gị: Iji gbochie mmerụ ahụ yana ịbawanye uru nke mmega ahụ, na-etinye isi gị mgbe niile. Nke a ga-enyere aka mee ka ahụ gị kwụsie ike ma chebe ala azụ gị. Otu ndudue na-emekarị bụ ichefu banyere isi gị ma hapụ azụ gị ka ọ rụọ ọrụ niile, nke nwere ike ibute nsogbu ma ọ bụ mmerụ ahụ.
• Richaa Glutes gị: Ka ị na-ebuli úkwù gị n'ala, jide n'aka na ị na-amanye glutes gị n'elu mmegharị ahụ. Nke a bụ ebe a na-arụ ezigbo ọrụ. Otu ndudue a na-emekarị bụ iji azụ azụ ma ọ bụ eriri ụkwụ na-ebuli ahụ, kama glutes.
• Ntugharị a na-achịkwa

Glute Bridge ụkwụ abụọ na bench Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Glute Bridge ụkwụ abụọ na bench?

Ee, ndị mbido nwere ike ịme Glute Bridge Two Legs na mgbatị ahụ bench. Otú ọ dị, ọ dị mkpa ịmalite site n'ịdị arọ ma ọ bụ na-enweghị ihe ọ bụla, ma jiri nwayọọ nwayọọ na-abawanye ike ka ike na ntụkwasị obi na-eto. Ọ dịkwa oke mkpa idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ejighị n'aka, ndị mbido kwesịrị ịchọ nduzi n'aka ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa Glute Bridge ụkwụ abụọ na bench?

• Glute Bridge na arọ na bench: Ị nwere ike itinyekwu ihe mgbochi na mmegharị ahụ site n'itinye efere dị arọ ma ọ bụ dumbbell n'úkwù gị.
• Glute Bridge with Resistance Band on Bench: Enwere ike iji eriri na-eguzogide n'apata ụkwụ gị iji gbakwunye ihe ịma aka ọzọ na uru ahụ na-egbuke egbuke ma tinye ndị na-eme ihe n'úkwù gị.
• Glute Bridge with Feet Elevated on Stability Bọọlụ: Kama oche, ị nwere ike iji bọọlụ kwụsiri ike maka ntinye ụkwụ iji gbakwunye mmewere nke enweghị ntụkwasị obi ma tinye uru akwara gị.
• Glute Bridge Pulses na Bench: Kama ịrụ ọrụ mmiri glute zuru oke, ị nwere ike ịme obere ihe ọkụkụ n'elu akwa mmiri ahụ iji nọgide na-enwe esemokwu mgbe niile na glutes gị.

Ibintu byiza bikanagorwa Glute Bridge ụkwụ abụọ na bench?

• Ndị nwụrụ anwụ bụ mmega ahụ ọzọ dị mma na-akwado ka ha na-elekwasịkwa anya na akwara azụ azụ (glutes, hamstrings, back back), na-eme ka ike zuru oke na ntachi obi dịkwuo elu, na ịkwalite ịrụ ọrụ ka mma na Glute Bridge Two Legs on Bench.
• Bulgarian Split Squats nwekwara ike imeju Glute Bridge Two Legs na Bench site na ilekwasị anya na glutes na hamstrings ma na-etinyekwa isi maka nguzozi, ya mere na-eme ka nkwụsi ike na ike na mpaghara ndị a.