Lever Hip Thrust (Ekika kya Lever).

• Omusangwa w'ekifo: Ebisenteza.
• Ekitundu: Kakok yapapa obuzi obaakubambezzamu.
• Ekinaku eky'olwayo: Gluteus Maximus
• Ekinaku eky'enna: Adductor Magnus, Hamstrings, Quadriceps

Okuva mu Lever Hip Thrust (Ekika kya Lever).

Lever Hip Thrust dduyiro azimba amaanyi ng’okusinga atunuulira ebitundu by’omubiri ebiyitibwa glutes, hamstrings, ne core, ng’ewa amaanyi n’obutebenkevu obw’okwongera ku mutindo gw’emizannyo n’emirimu gya bulijjo. Workout nnungi nnyo eri omuntu yenna ayagala okutumbula amaanyi g’omubiri ogwa wansi, okuva ku batandisi okutuuka ku baagalana ba fitness ey’omulembe. Abantu ssekinnoomu bayinza okulonda dduyiro ono okutumbula omutindo gw’emizannyo, okulongoosa enkula y’omubiri, oba okutumbula omutindo gw’omubiri okutwalira awamu olw’obulungi bwayo mu kukola ebibinja by’ebinywa ebinene.

Okukola : Okukola Okufaayo Lever Hip Thrust (Ekika kya Lever).

• Teeka ekyuma ekiyitibwa barbell ku bisambi byo, okakasa nti kirimu padded okwewala okutabuka. Osobola okukozesa emikono gyo okugikwata mu kifo kyayo.
• Nga osika mu bigere, situla ebisambi byo okuva ku ttaka okutuusa omubiri gwo lwe gukola layini engolokofu okuva ku bibegabega okutuuka ku maviivi.
• Sika glutes zo waggulu ku ntambula okumala sekondi ntono nga tonnakka mpola mpola ebisambi byo okudda mu kifo we watandikira.
• Ddamu enkola eno ku muwendo gw’okuddiŋŋana gw’oyagala, okukakasa nti okuuma okufuga n’okukola ffoomu entuufu mu dduyiro yenna.

Enfatuko Okukola Lever Hip Thrust (Ekika kya Lever).

• Engage Your Core: Kakasa nti okwata core yo era onyiga glutes zo waggulu ku ntambula. Kino kiyamba okukola obulungi dduyiro ate era kiyamba okukuuma omugongo gwo ogwa wansi obutanyigirizibwa.
• Kuuma okufuga: Weewale okukemebwa okukozesa amaanyi okusitula obuzito. Mu kifo ky’ekyo, situla n’okka lever mu ngeri ey’empola era efugibwa. Kino kiyamba okukakasa nti okola bulungi ebinywa ebigendereddwamu era kikendeeza ku bulabe bw’okufuna obuvune.
• Togaziya nnyo: Wadde nga kikulu okugaziya mu bujjuvu ebisambi waggulu ku ntambula, weegendereze obutagaziya nnyo. Okugaziya ennyo kiyinza okukuteeka akazito akateetaagisa ku mugongo gwo ogwa wansi. Luubirira okubeera omugolokofu

Lever Hip Thrust (Ekika kya Lever). Efuna Eby'ensi

Obunyi Bwetula bwezibannirwa bwegomba okukola Lever Hip Thrust (Ekika kya Lever).?

Yee, abatandisi basobola okukola dduyiro wa Lever Hip Thrust. Wabula kikulu okutandika n’obuzito obutono okukakasa nti ffoomu entuufu n’okutangira obuvune. Era kirungi okuba n’omutendesi oba omuntu alina obumanyirivu okukulungamya mu dduyiro mu kusooka okukakasa nti okikola bulungi. Bulijjo wuliriza omubiri gwo era bw’oba ​​owulira obulumi bwonna, dduyiro okomye mangu.

Wagamba atya akawu emirundi Lever Hip Thrust (Ekika kya Lever).?

• Banded Lever Hip Thrust: Mu nkyukakyuka eno, bbandi ya resistance eyongerwako okwetooloola amaviivi okwongera okukwata ku glutes n’okulongoosa hip abduction.
• Weighted Lever Hip Thrust: Kino kizingiramu okugattako obuzito oba barbell okubuna ebisambi byo okwongera okuziyiza n’okwongera okusomooza glutes zo.
• Lever Hip Thrust with Feet Elevated: Enkyukakyuka eno erimu okuteeka ebigere byo ku kifo ekigulumivu ng’entebe oba eddaala, ekyongera ku buwanvu bw’okutambula n’okutunuulira ennyo ebitundu by’omubiri ebiyitibwa glutes n’ebinywa by’omugongo.
• Lever Hip Thrust with Shoulder Elevation: Enkyukakyuka eno erimu okusitula ebibegabega byo ku katebe ng’okuuma ebigere ku ttaka, ekisobozesa okukuba ekisambi mu buziba n’okukola ennyo glute.

Waakulu obulimba ebyamarga Lever Hip Thrust (Ekika kya Lever).?

• Deadlift ye dduyiro omulala ajjuliza Lever Hip Thrust kuba takoma ku kunyweza glutes n’emisuwa gy’omugongo wabula akwata n’ebinywa by’omugongo ogwa wansi n’eby’omusingi, ekiyamba okutumbula okutebenkera okutwalira awamu n’okutebenkeza.
• Squat dduyiro wa musingi akola bulungi ne Lever Hip Thrust kuba atunuulira omubiri gwonna ogwa wansi omuli quadriceps, hamstrings, glutes, n’ennyana, era bwe kityo n’akola dduyiro ow’omubiri ogwa wansi mu bujjuvu.