Glute Bridge Tu Leg na Floor

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Gluteus Maximus
• amagezi ag'omusa: Hamstrings, Quadriceps

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 mɔsul dɛn strɔng. I fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo we de luk fɔ mek dɛn gɛt mɔ trɛnk ɛn stebiliti we di bɔdi gɛt. If yu put dis ɛgzampul insay yu rutin, dat kin mek yu ebul fɔ du mɔ pan ɔda ɛgzampul dɛn, yu kin tinap fayn, ɛn i kin mek yu nɔ gɛt bad bad sik na yu bak ɛn yu ni.

Okukubidde ku: Nkugiyigisa Glute Bridge Tu Leg na Floor

• Kip yu an dɛn na yu sayd dɛn wit yu an dɛn we de fes dɔŋ.
• Exhale ɛn push tru yu il, es yu hip dɛn kɔmɔt na di flɔ ɛn kip yu bak stret.
• Hol na di tap pan di brij fɔ sɔm sɛkɔn, swɛt yu glut fɔ ɛnjɔy dɛn ful wan.
• Inhal ɛn slow slow fɔ put yu hip dɛn dɔŋ bak dɔŋ na di flɔ fɔ go bak na di say we yu bigin. Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ rips.

Amakulu mu kubiteekamu Glute Bridge Tu Leg na Floor

• Engage Your Core: Wan pan di mistek dɛm we pipul dɛn kin mek wit di glute brij na fɔ nɔ ɛnjɔy dɛn kɔr. Dis kin mek yu gɛt strɛs na yu bak. Kip yu abs tayt ɔlsay na di ɔl ɛksɛsayz fɔ protɛkt yu lɔwa bak ɛn fɔ mek shɔ se yu glut dɛn de du di wok.
• Nɔ Ekstend pasmak: We yu de es yu hip, tek tɛm mek yu nɔ push am tumɔs. If yu ɛkstɛnd pasmak, dat kin mek yu nɛk ɛn yu spayna strɛs we yu nɔ nid. Yu bɔdi frɔm yu sholda te to yu ni fɔ mek wan stret layn na di tap pat pan di muvmɛnt.
• Skwɛt Yu Glut dɛn: Fɔ mek yu gɛt di bɛst pan di ɛgzampul, swɛt yu glut dɛn we de ɔp di brij. Dis nɔto so

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 fayn ɛgzampul fɔ bigin wit as i de ɛp fɔ mek di glut, di lɔwa bak, ɛn di hamstring dɛn strɔng. Na dis na aw yu go ebul fɔ du am: 1. Ledɔm flat pan yu bak pan mat, kip yu an dɛn nia yu sayd. 2. Bεnd yu ni dεm εn put yu fut flat na fכs, hip-width apat. 3. Push yu il dεm insay di fכs fכ es yu hip dεm kכmכt na grכn bay we yu de swεl yu glut dεm, mek wan strεt layn frכm yu sholda te to yu ni dεm. 4. Stɔp ɛn swɛt yu glut dɛn na di tap ɛn afta dat, smɔl smɔl, yu hip dɛn dɔŋ fɔ go bak na di say we yu bigin. 5. Ripit fɔ di nɔmba we yu want fɔ rips. Mɛmba se i impɔtant fɔ kip yu kɔr ɛnjɔy ɛn kɔntinyu fɔ kɔntrol ɔl di tɛm we yu de muv. If yu fil ɛni prɔblɛm ɔ pen, stɔp fɔ du ɛksɛsayz ɛn tink bɔt fɔ go to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi.

Ki kitiibwa eby'okukozesa omuntu Glute Bridge Tu Leg na Floor?

• Glute Brij wit Resistance Band: We yu put resistance band rawnd yu thighs, yu kin ad ekstra levul of difikulti en engage yu outer glutes mo effektiv.
• Elevated Glute Bridge: We yu put yu fut pan elevated surface lεk bεnch כ stεp, dis vεryushכn de inkrεs di rεnj fכ muv εn i de tכk bכt yu glut εn hamstring dεm mכr.
• Glute Brij wit Weyt: If yu ad wet plet ɔ dɔmbɛl na yu hip, i kin mek di rɛsistɛns bɔku, ɛn dis kin mek yu mɔsul dɛn wok tranga wan.
• Glute Bridge March: Dis vεryushכn involv fכ es yu kכn dεm tכwεd yu chεst כltεm we yu de na di brij posishכn, we de ad wan kכr stεbiliti chalenj to di εksεsayz.

Eby'okukozesa omulungi okugabana n'eby'omanyi Glute Bridge Tu Leg na Floor?

• Dedlift: Dedlift na ɔda ɛgzampul we kin kɔmplit Glute Brij Tu Leg na Flɔ as dɛn de wok di sem mɔsul grup dɛn, mɔ di glut ɛn hamstrings, ɛn i kin ɛp fɔ mek di hip hinj muv fayn, we na impɔtant tin fɔ du glut brij fayn fayn wan.
• Hip Thrusts: Hip Thrusts kin bi big kompliment to Glute Bridge Tu Legs on Floor as dεn de fכs tכk di glute dεm, bכt dεn de εngage di kכr, hamstring dεm, εn lכw bכk, we de εnhans di bεnεfit dεm fכ glute brij dεm bay we dεn de impruv di glut trεnk εn hip mobiliti mכr .