Hip Thrust we yu de nil dɔŋ
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Hip Thrust we yu de nil dɔŋ
di Kneeling Hip Thrust na εksεsayz we dεn tכk bכt we de fכs fכ mek di glut, di hip, εn di kכr strכng, pan כl we i de mek di stεbiliti εn di bכdi alayns bכku. I fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj am izi wan fɔ mek i mach wit di trɛnk ɛn di tin dɛn we i ebul fɔ bia. Pipul dɛn kin want fɔ put dis ɛksesaiz insay dɛn rutin fɔ mek dɛn lɔwa bɔdi trɛnk, fɔ mek dɛn tinap fayn, ɛn fɔ mek dɛn nɔ gɛt pen na dɛn bak.
Okukubidde ku: Nkugiyigisa Hip Thrust we yu de nil dɔŋ
- Lean bak smɔl, kip yu bak stret ɛn ɛnjɔy yu kɔr fɔ mek yu bɔdi stebul.
- Push yu hip dɛn fɔ go bifo, swɛt yu glut dɛn as yu de kam nil dɔŋ ɛn tinap stret.
- Hol dis pozishɔn fɔ smɔl tɛm, mek shɔ se yu hip, yu ni, ɛn yu sholda de na wan stret layn.
- Smɔl smɔl, put yu bɔdi dɔŋ bak to di fɔs pozishɔn, ɛn ripit di muvmɛnt fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Hip Thrust we yu de nil dɔŋ
- Engage Your Core: Jɔs lɛk ɛni ɛgzampul, fɔ ɛnjɔy yu kɔr impɔtant fɔ mek yu stebul ɛn balans. Mek shɔ se yu kip yu bɛlɛ tayt ɔl di tɛm we yu de du di ɛgzampul fɔ sɔpɔt yu lɔwa bak ɛn mek yu nɔ gɛt ɛni strɛs.
- Prɔpa Fɔm: Len fɔ go bifo smɔl ɛn push yu hip dɛn fɔ go bifo we yu de swɛt yu glut. Mek shɔ se yu nɔ ɛkstɛnd yu bak pasmak. di muvmεnt fכ kכmכt frכm yu hip εn glut, nכto yu lכw bכk. Wan mistek we dɛn kin mek na fɔ arch di bak tumɔs, we kin mek pɔsin wund.
- Kɔntrol Muvmɛnt: Nɔ rɔsh di muvmɛnt. Di men tin fɔ mek yu ebul fɔ trowe yu hip we yu nil dɔŋ fayn fayn wan na fɔ du am sloslo ɛn wit kɔntrol. Dis go ɛp fɔ mek di kɔrɛkt mɔsul dɛn wok fayn ɛn nɔ go mek i wund.
- Mind-Mus
Hip Thrust we yu de nil dɔŋ Ebitala by'omuyigiriza
Mwebale kuteekamu Hip Thrust we yu de nil dɔŋ?
Yes, di wan dɛn we de bigin kin rili du di Kneeling Hip Thrust ɛgzampul. Na simpul ɛn fayn ɛgzampul fɔ mek di glut ɛn di hip mɔsul dɛn strɔng. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ bigin yuz layt ɔ nɔ gɛt wet atɔl, ɛn smɔl smɔl i go bɔku as dɛn trɛnk de go bifo. Dɔn bak, di rayt fɔm rili impɔtant fɔ mek dɛn nɔ wund, so i fayn fɔ mek pɔsin we de tren ɔ pɔsin we gɛt ɛkspiriɛns gayd dɛn fɔs.
Ki kitiibwa eby'okukozesa omuntu Hip Thrust we yu de nil dɔŋ?
- Kneeling Hip Thrust wit Resistance Band: Dis vεshכn inkorpor di yus fכ wan rεsistεns band we dεn put rawnd yu wεst fכ inkrεs di intensiti fכ di εksεsayz.
- Kneeling Hip Thrust wit Dumbbell: Insay dis vεryushכn, yu de ol wan dכmbεl kכros yu hip fכ ad εkstra wet εn rεsistεns to di muvmεnt.
- Kneeling Hip Thrust on Stability Ball: Dis vεshכn involv fכ du di hip thrust we yu bak de pan stebiliti bכl, we de ad wan εlimεnt fכ bεlε εn εngage yu kכr mכsul dεm.
- Kneeling Hip Thrust wit Medicine Ball: Dis vεryushכn involv fכ ol mεdisin bol na yu chεst we yu de du di hip thrust, we de mek di εksεsayz tranga.
Eby'okukozesa omulungi okugabana n'eby'omanyi Hip Thrust we yu de nil dɔŋ?
- Dedlifts: Deadlifts de kompliment Kneeling Hip Thrusts bay we i de fכkus pan di posita chen, we inklud di glut dεm εn di hamstring dεm. Dis ɛgzampul de ɛp fɔ mek di ɔl trɛnk ɛn stebul, we kin mek di Kneeling Hip Thrust wok fayn.
- Glute Brij dεm: Glute Brij dεm lεk Kneeling Hip Thrusts biכs dεn de fכs tכk to di glut dεm, bכt dεn de εngage di kכr mכsul dεm bak. dis εksεsayz kin εp fכ mek di hip muv εn stεbiliti, we kin mek di bεnεfit dεm we di Kneeling Hip Thrusts de gi bכku.
Amagamba ag'ewayogenze Hip Thrust we yu de nil dɔŋ
- Bɔdi wet Hip Ɛksesaiz
- Kneeling Hip Thrust Wokɔt fɔ yu
- Ɛksesaiz we de mek di hips strɔng
- Bɔdi wet Hip Thrust
- Fitnɛs Ɛksesaiz fɔ Hips
- Teknik fɔ Kneeling Hip Thrust
- Ɛksesaiz na os fɔ di Hip Mɔsul dɛn
- Bodyweight Workout fɔ Strɔng Hips
- Instrɔkshɔn dɛn bɔt Hip Thrust fɔ Kneeling
- No Ikwipmɛnt Hip Ɛksesaiz