Ekikere Hip Thrust
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Okuva mu Ekikere Hip Thrust
Frog Hip Thrust ye dduyiro agendereddwamu era nga yategekebwa okunyweza n’okutonnya ebinywa bya glute, okuwa endabika ennywevu era ebumbe. Esaanira abantu ssekinnoomu ku mitendera gyonna egy’okukola ffiiti, ekigifuula ekirungi ennyo eky’okwongera ku nkola yonna ey’okukola dduyiro. Abantu bayinza okwagala okussa dduyiro ono mu nkola yaabwe olw’obulungi bwayo mu kulongoosa amaanyi g’omubiri ogwa wansi, okutumbula omutindo gw’emizannyo, n’okutumbula enyimirira ennungi.
Okukola : Okukola Okufaayo Ekikere Hip Thrust
- Teeka emikono gyo wansi ku mabbali go okusobola okuwanirira era kakasa nti omugongo gwo gufuukuuse wansi.
- Engage your core era onyige glutes zo okusitula ebisambi byo okuva ku ttaka, ng’osika ebigere byo wamu nga bw’okola bw’otyo, okutuusa omubiri gwo lwe gukola layini engolokofu okuva ku bibegabega okutuuka ku maviivi go.
- Kwata ekifo kino eky’okungulu okumala akaseera, ng’okakasa nti ebisambi byo biwanvuye mu bujjuvu ate nga n’ebinywa byo bikonziba.
- Wansi mpola mpola ebisambi byo odde wansi mu kifo we watandikira, okukakasa nti okuuma obuyinza mu ntambula yonna, era oddemu okumala omuwendo gw’okuddiŋŋana gw’oyagala.
Enfatuko Okukola Ekikere Hip Thrust
- Engage Your Core: Kuuma core yo nga ekwatagana mu dduyiro yenna. Kino tekijja kukoma ku kukuyamba kukuuma bbalansi wabula n’okukakasa nti ebinywa ebituufu bitunuulirwa. Ensobi etera okukolebwa kwe butakwatagana na core, ekiyinza okuvaako okulumwa omugongo ogwa wansi oba okulumwa.
- Entambula efugirwa: Kakasa nti ositula ebisambi byo mu ngeri efugibwa, ng’osika ebinywa byo waggulu ku ntambula. Weewale okufubutuka okutambula oba okukozesa amaanyi okusitula ebisambi, kuba kino kiyinza okuvaako ffoomu etali ntuufu n’okufuna obuvune.
- Towanvuya nnyo: Wadde nga kikulu okusitula ebisambi waggulu okusobola okukwata ebinywa byo, weewale okugaziya omugongo ekisusse. Kino kili
Ekikere Hip Thrust Efuna Eby'ensi
Obunyi Bwetula bwezibannirwa bwegomba okukola Ekikere Hip Thrust?
Yee, abatandisi basobola okukola dduyiro wa Frog Hip Thrust. Wabula kikulu okutandika n’obuzito obutono oba obutazitowa n’akatono, era essira lisse ku kusooka kukuguka mu ffoomu entuufu. Bulijjo kirungi okuba n’omutendesi w’omuntu oba omukugu mu by’okukola ffiiti okukulaga engeri y’okukolamu dduyiro mu butuufu okwewala obuvune bwonna obuyinza okubaawo. Era kikulu nnyo okuwuliriza omubiri gwo n’oyimirira singa owulira obuzibu oba obulumi bwonna.
Wagamba atya akawu emirundi Ekikere Hip Thrust?
- Weighted Frog Hip Thrust erimu okugattako barbell oba dumbbell okubuna ebisambi byo okwongera okuziyiza n’okwongera okusomooza ebinywa byo.
- Banded Frog Hip Thrust erimu okuteeka ‘resistance band’ okwetooloola ebisambi byo, ekyongera okusika omuguwa n’okuyamba okukwata obulungi glutes zo.
- Elevated Frog Hip Thrust nkyukakyuka ng’ebigere oba ebibegabega byo biwaniriddwa ku katebe oba ku ddaala, okwongera ku buwanvu bw’entambula n’amaanyi ga dduyiro.
- Sliding Frog Hip Thrust erimu okukozesa sliding disc oba towel wansi w’ebigere byo, ekifuula dduyiro ono okusoomoozebwa ng’oyongerako ekintu ekitali ntebenkevu n’okukwatagana kw’ebinywa okusingawo.
Waakulu obulimba ebyamarga Ekikere Hip Thrust?
- Bulgarian Split Squats: Dduyiro ono ajjuliza Frog Hip Thrusts kuba era essira aliteeka ku mubiri ogwa wansi naddala ku glutes n’ebisambi, kyokka ayongerako ekintu ekiraga bbalansi n’okutebenkera, ekiyinza okuyamba okulongoosa omutindo okutwalira awamu n’okuziyiza obuvune.
- Deadlifts: Deadlifts zikola olujegere lwonna olw’emabega omuli glutes ne hamstrings, okufaananako Frog Hip Thrusts, naye era zikwata ebinywa by’omugongo n’eby’omusingi, ekizifuula dduyiro omulungi ow’okujjuliza ku workout ennungi.
Ebifaananyi ez'okusobola okutandika Ekikere Hip Thrust
- Obuzito bw'omubiri Frog Hip Thrust
- Dduyiro w'okusika ekisambi ky'ekikere
- Workout y'ebisambi
- Dduyiro w'obuzito bw'omubiri ku Hips
- Frog Hip Thrust Dduyiro w'obuzito bw'omubiri
- Okunyweza Hips Dduyiro
- Ekikere Hip Thrust Okuyigiriza
- Engeri y'okukolamu Frog Hip Thrust
- Dduyiro w’ekisambi mu buzito bw’omubiri
- Dduyiro w'Ebisambi Ebinywevu