Barbell Glute Bridge

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus
• Kōaro Tuarua: Hamstrings

Whakataki ki te Barbell Glute Bridge

Ko te Barbell Glute Bridge he mahi whakapakari kaha e aro nui ana ki nga glutes, hamstrings, me te uho, hei whakanui ake i te kaha o te tinana me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana, na te mea ka taea te whakatika te taumaha o te barbell kia rite ki te kaha o te tangata. Ka taea e te tangata te kowhiri i tenei mahi hei whakapai ake i o raatau mahi hakinakina, hei awhina i a raatau haerenga ki te whakaheke taumaha, ki te whakakoi noa ranei i te tinana o raro, ina koa nga reke.

Whakarite i te: He Whakateretere-Whakamārama Barbell Glute Bridge

• Whakanohoia he pere hoia ki runga i to hope, kia mau ki nga ringa e rua kia kore ai e neke.
• Panahia o rekereke ka ara ake o hope mai i te whenua i te wa e kotohe ana i o hiku, kia tika to tuara me to puku.
• Kia mau ki te turanga o runga mo te wa poto, me te whakarite kia rite o hope ki to tinana.
• Whakahokia to hope ki raro ki te waahi timatanga ka whakahoki ano i te mahi mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Barbell Glute Bridge

• ** A ape i te Hunga o To Tumuri**: Ko te hapa noa ko te peke i muri i te wa e hiki ana. Ka taea e tenei te arahi ki te mamae o raro me te whara. Engari, arotahi ki te pupuri i te tuara koretake puta noa i te nekehanga. Me hanga e to tinana he raina tika mai i ou pakihiwi ki ou turi i te tihi o te hiki.
• **Whakamahia Ō Rekereke, Ehara i ō Matimati**: Panahia ō rekereke, kaua ō matimati, ina hiki i te pere. Ka awhina tenei ki te whakauru pai ake i nga glutes me nga hamstrings, me te whakaiti i te tupono o te whara ki o turi.
• **Te Nekehanga Whakahaere**: Kaua e tere te mahi. He mea nui te hiki me te whakaheke i te paera

Barbell Glute Bridge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Glute Bridge?

Ae, ka taea e te hunga timata te mahi i te mahi Barbell Glute Bridge. Heoi, he mea nui kia tiimata me te taumaha ngawari kia pai ai te ahua me te karo i te whara. E taunaki ana hoki kia whai tetahi kaiwhakangungu whaiaro, he kaikoma tangata mohio ranei ki te tirotiro i to puka ina timata koe. I a koe e kaha ake ana me te pai ake o te nekehanga, ka taea e koe te whakanui i te taumaha.

He aha ngā rerekētanga māori o te Barbell Glute Bridge?

• Piriti Barbell Glute Piriti: Ma te taapiri i te roopu aukati ki o turi i te wa o tenei mahi, ka taea e koe te uru atu ki o glute anake engari ki o uaua kahaki hope.
• Piriti Barbell Glute Whakanuia: I tenei rereketanga, ka tuuhia o waewae ki runga i te papa teitei penei i te pae, i te hikoi ranei, ka piki ake te awhe o te nekehanga me te whakawero i te mahi.
• Barbell Glute Bridge me te Pause: I konei, ka mau koe i te tuunga piriti mo etahi hēkona i mua i te heke ki raro, ka piki ake te wa i raro i te awangawanga me te whakanui ake i te whakahohenga uaua.
• Barbell Glute Bridge Pulses: Engari i te mahi i nga piriti glute katoa, ka mahi koe i nga pupuhi iti i te tihi o te nekehanga, e mau tonu ana te raruraru i runga i nga pupuhi me te whakanui ake i te wera.

He aha ngā mahi whakapaipai mō te Barbell Glute Bridge?

• Ko nga deadlifts tetahi atu mahi tino pai na te mea e aro ana ratou ki te mekameka o muri, tae atu ki nga glutes, hamstrings, me te tuara o raro, ka awhina i te whakarei ake i te kaha me te kaha e hiahia ana koe mo te Barbell Glute Bridge.
• Ka taea hoki e Lunges te whakakii i te Barbell Glute Bridge i a raatau e aro ana ki nga glutes, hamstrings, me te whaa, he rite ki te squats, engari me te arotahi atu ki te toenga me te pumau, ka taea te whakapai ake i to ahua me to mahi i roto i te Barbell Glute Bridge.