Low Glute Brij na di flɔ
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Low Glute Brij na di flɔ
Di Lɔw Glut Brij we de na di flɔ na ɛksesaiz we dɛn kin du fɔ mek di gluteus mɔsul dɛn strɔng, we kin ɛp fɔ mek di bɔdi balans fayn, fɔ mek i tinap fayn, ɛn fɔ mek di bɔdi gɛt trɛnk ɔlsay na di bɔdi. I fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ chenj am bay di tin dɛn we pɔsin ebul fɔ du. Wan go want fɔ put dis ɛgzampul insay dɛn rutin fɔ mek atletik pefɔmɛns bɛtɛ, fɔ ridyus di risk fɔ injuri, ɛn ɛp wit ɛvride aktiviti bay we dɛn de mek di hip mobiliti ɛn di kɔr stebiliti bɛtɛ.
Okukubidde ku: Nkugiyigisa Low Glute Brij na di flɔ
- Put yu an dɛn na yu sayd dɛn wit yu an dɛn we de fes dɔŋ. Dis go bi yu stat posishun.
- Push tru yu il, es yu hip dɛn kɔmɔt na grɔn bay we yu de swɛt yu glut, ɛn kip yu bak stret we yu de du dat.
- Hol dis ‘brij’ posishon fכ fכ sεkכnd dεm we yu de kכntinyu fכ sכk yu glut dεm.
- Smɔl smɔl, put yu hip dɛn dɔŋ bak dɔŋ to di say we yu bigin. Dis kin kɔmplit wan ripit. Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Low Glute Brij na di flɔ
- Engage Your Core: Bifo yu es yu hip dɛn kɔmɔt na di flɔ, mek shɔ se yu ɛnjɔy yu kɔr. Dis go ɛp fɔ mek yu kɔntinyu fɔ tinap tranga wan ɔl di tɛm we yu de du di ɛksesaiz ɛn protɛkt yu lɔwa bak. Wan mistek we dɛn kin mek na fɔ nɔ pe atɛnshɔn to di kɔr, we kin mek yu gɛt pen na yu bak ɔ injuri.
- Lift ɛn Lɔs Slow: We yu de es yu hip, du am sloslo ɛn wit kɔntrol. Na di sem tin kin apin we yu put yu bɔdi dɔŋ bak to di say we yu bigin. Nɔ rɔsh di muvmɛnt bikɔs dis kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury.
- Kip Yu Hip dɛn Alaynɛd: As yu de es yu hip dɛn kɔmɔt na di flɔ, mek shɔ se dɛn alaynɛd ɛn paralel to di
Low Glute Brij na di flɔ Ebitala by'omuyigiriza
Mwebale kuteekamu Low Glute Brij na di flɔ?
Yes, pipul we de bigin kin rili du di Low Glute Bridge pan flo eksasaiz. I rili fayn fɔ du ɛksɛsayz fɔ di wan dɛn we de bigin bikɔs i de ɛp fɔ mek di glut, di hamstring, ɛn di kɔr mɔsul dɛn strɔng. Na low-impact exercise bak, we min se i izi fɔ di joyn dɛm. Bɔt jɔs lɛk ɛni nyu ɛksesaiz, di wan dɛn we de bigin fɔ du ɛksɛsayz fɔ bigin sloslo ɛn pe atɛnshɔn fɔ mek dɛn kɔntinyu fɔ gɛt di rayt fɔm fɔ mek dɛn nɔ gɛt injury.
Ki kitiibwa eby'okukozesa omuntu Low Glute Brij na di flɔ?
- Glute Brij wit Resistance Bands: We yu put resistance band rawnd yu thighs, yu kin ad ekstra resistance to yu glute bridge, we go mek i tranga.
- Glute Bridge March: Dis vεryushכn involv fכ es wan kכn to yu chεst na di tכp pat pan di brij, chenj di leg dεm wit εvri ripitεshכn, we de ad wan εlimεnt fכ bεlε εn kכr stεbiliti to di εksεsayz.
- Ɛlevɛt Glut Brij: We yu put yu fut dɛn na say we ay lɛk stɛp ɔ bɛnch, yu go ebul fɔ muv mɔ ɛn mek di ɛksesaiz nɔ izi.
- Glute Brij wit Weyt: Yu kin mek di glut brij strɔng mɔ bay we yu put wet lɛk barbɛl ɔ dɔmbɛl pan yu hip we yu de du di ɛgzampul.
Eby'okukozesa omulungi okugabana n'eby'omanyi Low Glute Brij na di flɔ?
- Dεdlift: Dεdlift na כda fayn fayn εksεsayz we de kompliment di Lכw Glut Brij as dεn de fכkus bak pan di posita chen - di glut, hamstring, εn lכw bכk - we de εnhans trεnk εn stεbiliti na dεn εria dεm ya.
- Hip Thrusts: Hip Thrusts na prכgreshכn frכm di Low Glute Bridge, dεn involv di sem muvmεnt patεn bכt frכm εlevεt posishכn. dis de mek di rεnj fכ muv εn i de tכk di glut dεm mכr tranga wan, we kin εp fכ bil mכsul εn trεnk na dis εria.
Amagamba ag'ewayogenze Low Glute Brij na di flɔ
- Bɔdiweyt Glute Brij
- Hips Eksesaiz na Os
- Floor glute brij wokaut
- Ɛksesaiz fɔ mek yu bɔdi strɔng
- Bɔdi wet Hip Ɛksesaiz
- Glute Brij we nɔ gɛt Ikwipmɛnt
- Wokaut na os fɔ Hips
- Glute we de mek pɔsin we gɛt bɔdi wet
- Floor Hip Wok ɔt
- Lɔwa Bɔdi Flɔ Ɛgzampul