Glute Bridge Tu Leg na Floor
Profayiri y'eby'okufuna
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Okuwandikira ku Glute Bridge Tu Leg na Floor
di Glute Brij Tu Leg na Flɔ na ɛksesaiz we rili wok we de tɔch ɛn mek di glut, hamstring, ɛn kɔr strɔng, pan ɔl we i de ɛp bak fɔ mek di hip muv ɛn stebul. Na fayn wokɔt fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ wok to di wan dɛn we dɔn go bifo, bikɔs i nɔ nid ɛni ikwipmɛnt ɛn dɛn kin du am ɛnisay. Pipul dɛn go want fɔ du dis ɛgzampul fɔ mek dɛn bɔdi gɛt mɔ trɛnk, fɔ mek dɛn tinap fayn, fɔ mek dɛn nɔ gɛt pen na dɛn bak, ɛn fɔ mek dɛn ebul fɔ ple atletik.
Okukubidde ku: Nkugiyigisa Glute Bridge Tu Leg na Floor
- Kip yu an dεm na yu sayd wit yu pal dεm we de fכs dכn, εngage yu kכr εn swεl yu glut dεm as yu de es yu hip dεm kכmכt na grכn te yu kכn, hip, εn sכlda dεm fכm wan strεt layn.
- Hol dis pozishɔn fɔ tu-tri sɛkɔn, mek shɔ se yu kɔr de kɔntinyu fɔ ɛnjɔy ɛn yu hip dɛn de es ɔp yuz yu glut ɛn nɔto yu lɔwa bak.
- Slow slow yu hip bak dכn to di stat posishכn we yu de mεnten di tεnshכn na yu glut dεm.
- Ripit dis ɛgzampul fɔ di nɔmba we dɛn se yu fɔ ripit, ɛn mek shɔ se yu de muv sloslo ɛn kɔntrol am.
Amakulu mu kubiteekamu Glute Bridge Tu Leg na Floor
- Engage Your Core: Bifo yu es yu hip dεm kכmכt na di fכs, engage yu kor bay we yu pul yu bεlε bכtכn insay tכwεd yu spayna. Dis kin ɛp fɔ mek yu bɔdi stebul we yu de muv ɛn i kin ridyus bak di risk fɔ injuri na yu bɔdi we de dɔŋ.
- Lift ɛn Hol: As yu de es yu hip dɛn kɔmɔt na di flɔ, aim fɔ mek wan stret layn frɔm yu ni dɛn to yu sholda dɛn. Hol dis pozishɔn fɔ sɔm sɛkɔn, swɛt yu glut dɛn na di tap pan di muvmɛnt. Nɔ mek di mistek we yu de ɛkstɛnd yu bak pasmak, we kin mek yu wund.
- Kɔntrol Muvmɛnt: Lɔs yu hip dɛn bak to di flɔ sloslo ɛn kɔntrol. Avɔyd di kɔmɔn mistek we yu kin mek fɔ drɔp yu
Glute Bridge Tu Leg na Floor Ebitala by'omuyigiriza
Mwebale kuteekamu Glute Bridge Tu Leg na Floor?
Yes, pipul we de bigin kin rili du di Glute Bridge Tu Legs on Floor eksasaiz. Na simpul ɛn fayn ɛgzampul fɔ mek di glut, di hamstring, ɛn di kɔr strɔng. Na di step dɛn ya: 1. Ledɔm flat na yu bak wit yu fut flat na grɔn, yu ni dɛn bɛn. Yu fut dɛn fɔ de nia yu hip-width. 2. Put yu an dɛn na yu sayd, yu an dɛn dɔŋ. 3. Push tru yu il ɛn es yu hip dɛn kɔmɔt na grɔn we yu de kip yu bak stret. 4. Skכt yu glut dεm na di tכp εn ol am fכ wan sεkכnd. 5. Slow slow yu hip bak to di stat posishun. Mɛmba fɔ kɔntrol di we aw yu de muv ɛn kɔntinyu fɔ blo ɔl di tɛm we yu de du di ɛksesaiz. Jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ bigin wit wetin yu kɔmfyut wit ɛn smɔl smɔl yu de mek yu trɛnk as yu trɛnk ɛn ebul fɔ bia. If yu fil ɛni pen, yu fɔ stɔp wantɛm wantɛm ɛn tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de kia fɔ yu wɛlbɔdi biznɛs.
Ki kitiibwa eby'okukozesa omuntu Glute Bridge Tu Leg na Floor?
- Glute Brij wit Rεsistεns Bεnd: Insay dis vεryushכn, dεn kin put wan rεsistεns bεnd rawnd di tכŋ dεm fכ inkrεs di rεsistεns εn chalenj di glut dεm mכr.
- Glute Brij wit Weyt: Na ya, dεn kin put wet plet כ dכmbεl pan di hip dεm fכ ad mכr rεsistεns εn chalenj di glut εn hamstring dεm.
- Marching Glute Bridge: Dis vεryushכn involv fכ es wan leg wan tεm we yu de mεnten di brij posishכn, we de εnhans bεlε εn di kכr stebiliti.
- Glute Brij pan Stebiliti Bol: Insay dis vεryushכn, dεn de put fut pan stεbiliti bכl insted fכ di fכl, we de inkrεs di chalenj fכ di kכr εn glut dεm bikoz fכ di nכ stebul sεf.
Eby'okukozesa omulungi okugabana n'eby'omanyi Glute Bridge Tu Leg na Floor?
- Hip Thrusts na ɔda fayn fayn ɛgzampul we de kɔmplit Glute Bridge Tu Legs on Floor as dɛn de target di glutes ɛn hamstrings bak, bɔt wit big rεnj fɔ muv, we kin mek di mכsul dεm haypatrכfi εn trεnk go כp.
- di dεdlift dεm de kompliment Glute Brij Tu Leg dεm na Fכlכ bay we dεn de tכk di posita chen, we inklud di glut dεm, di hamstring dεm, εn di lכw bכk, so dat de mek di כvala bכdi trεnk εn stεbiliti.
Amagamba ag'ewayogenze Glute Bridge Tu Leg na Floor
- Bɔdiweyt Glute Brij Ɛksesaiz
- Hips Wokɔt na Os
- Glute Bridge Tu Leg Eksasaiz
- No Ikwipmɛnt Hip Ɛksesaiz
- Bɔdi wet Hip Strɔng
- Wokaut na os fɔ Hips
- Glute brij bodiweit wokaut
- Floor Exercise fɔ mek di hip strɔng
- Tu Leg Glute Brij Rutin
- Bɔdiweyt Ɛksesaiz fɔ Gluteus Mɔsul