Ụgha ụkwụ hip welie
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Ụgha ụkwụ hip welie
Ụkwụ Ụkwụ Hip Raise bụ mmega ahụ siri ike nke dị ala nke na-elekwasị anya na glutes na hamstrings, ma na-etinyekwa akwara isi. Mmega ahụ dabara adaba maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo n'ọganihu, n'ihi na enwere ike ịmegharị ya ngwa ngwa ka ọ kwekọọ na ike na mgbanwe. Ndị mmadụ nwere ike ịchọrọ itinye Liing Leg Hip Raise n'ime usoro ha n'ihi na ọ bụghị naanị na-enyere aka iwulite ike na nkwụsi ike nke ahụ, kamakwa ọ na-enye aka n'ịkwalite nguzozi, ịkwalite arụmọrụ egwuregwu, na ịkwalite ọnọdụ ka mma.
Kubahiriza: Ijambo kwa Ikirari Ụgha ụkwụ hip welie
- Kwuo ikpere gị ma mee ka ụkwụ gị kwụ ọtọ n'ala, wee bulie úkwù gị n'ala iji mepụta ahịrị kwụ ọtọ site na ikpere gị ruo n'ubu gị.
- Na-esote, welie otu ụkwụ gaa n'uko ụlọ ka ị na-edebe ụkwụ nke ọzọ n'ala na úkwù gị welie elu.
- Jide ọnọdụ a maka sekọnd ole na ole, na-etinye aka na akwara gị na glute.
- Wetuo ụkwụ gị ewelitere azụ n'ọnọdụ mmalite ma jiri ụkwụ nke ọzọ megharịa mgbatị ahụ. Maka nsonaazụ kacha mma, mee ọtụtụ usoro mmemme a.
Komeza kuganiriza Ụgha ụkwụ hip welie
- Mmegharị a na-achịkwa: Ka ị na-ebuli ụkwụ gị na úkwù n'ala, jide n'aka na ị na-etinye aka na akwara gị. Nke a ga-enyere aka ịnọgide na-enwe nkwụsi ike na njikwa n'oge mmegharị ahụ. Zere ịgbagharị ụkwụ gị ma ọ bụ iji ume ebuli úkwù gị n'ihi na nke a nwere ike ibute mmerụ ahụ na ọ gaghị elekwasị anya n'ahụ ahụ e bu n'obi rụọ ọrụ nke ọma.
- Usoro mmegharị zuru oke: welie úkwù gị ruo mgbe ahụ gị na-etolite ahịrị kwụ ọtọ site n'ubu gị ruo n'ikiri ụkwụ gị. Zere mmejọ a na-emekarị nke ịghara ibuli úkwù gị elu nke ọma, nke nwere ike igbochi ịdị irè nke mgbatị ahụ.
- Ji nwayọọ nwayọọ na kwụsie ike: Belata úkwù na ụkwụ gị laghachi azụ n'ọnọdụ mmalite jiri nwayọọ nwayọọ na njikwa. Nke a ga-eme ka uru ahụ gị na-etinye aka n'oge niile
Ụgha ụkwụ hip welie Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Ụgha ụkwụ hip welie?
Ee, ndị mbido nwere ike ịme mgbatị ahụ Liing Leg Hip Raise. Agbanyeghị, ọ dị mkpa iji obere ike bido wee jiri nwayọ na-abawanye ya ka oge na-aga. Ọ dịkwa oke mkpa idowe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ndị mbido nwere ike ịmalite site n'ịkwalite otu ụkwụ n'otu oge kama ha abụọ iji mee ka mgbatị ahụ ghara isi ike. Dị ka oge niile, ọ dị mma ka gị na onye ọkachamara na-ahụ maka ahụ ike kparịta ụka iji hụ na a na-eme mmega ahụ nke ọma.
Ibintu byinshi bijyanye no kwa Ụgha ụkwụ hip welie?
- Ebuli Hip dị arọ: Na mgbanwe a, ị na-etinye ibu n'ime afọ ala gị iji gbakwunye nkwụsi ike na ịma aka na mgbatị ahụ, na-abawanye ike na ntachi obi nke glutes na hamstrings gị.
- Hip Raise with Resistance Band: Site n'itinye eriri mgbochi n'akụkụ ikpere gị n'oge mmega ahụ, ị nwere ike itinye aka ọ bụghị naanị glutes na hamstrings gị, kamakwa ndị na-akụ hip na ndị na-akwado gị.
- Swiss Ball Hip Raise: Iji bọọlụ Switzerland maka mmega ahụ a na-agbakwunye otu akụkụ nke enweghị ntụkwasị obi, nke na-amanye akwara akwara gị ịrụsi ọrụ ike iji nọgide na-enwe nguzozi, si otú ahụ na-eme ka mmega ahụ dịkwuo mma.
- Na-ebuli ụkwụ elu elu: Site n'itinye ụkwụ gị n'elu oche ma ọ bụ steepụ, ị nwere ike ime ka mgbatị ahụ dịkwuo elu, nke nwere ike inye aka na-elekwasị anya gị.
Ibintu byiza bikanagorwa Ụgha ụkwụ hip welie?
- Glute bridges nwere ike imeju ịgha ụgha ụkwụ hip na-ebuli ka ha na-elekwasị anya otu ahụ ike - glutes na hamstrings - mana n'ụdị mmegharị dị iche iche, na-enyere aka ịkwalite ike na mgbanwe n'ime ahụ dị ala.
- Crunches igwe kwụ otu ebe nwekwara ike ịbụ ezigbo nkwado maka ịgha ụgha ụkwụ hip na-ebuli ka ha na-etinye aka na abs na hip flexors, nke bụ akwara nke abụọ na-etinye aka na hip hip na-ebuli elu, si otú a na-eme ka ahụ dị ala na mgbatị ahụ zuru oke.
Amakuru ashobora gutuma Ụgha ụkwụ hip welie
- Mmega ahụ dị arọ maka úkwù
- Ụkwụ ịgha ụgha na-ebuli mgbatị ahụ
- Omume ezubere iche n'úkwù
- Mmega ahụ n'úkwù ibu
- Mmega ahụ n'úkwù enweghị akụrụngwa
- Dina hip welie maka toning n'úkwù
- Mmegharị ahụ dị arọ maka úkwù
- Mmega ahụ n'ụlọ maka ukwu
- Mmega ahụ nke ọma maka úkwù
- Ebuli ụkwụ hip maka ịkpụzi ukwu