Thumbnail for the video of exercise: Barbell Glute Bridge

Barbell Glute Bridge

Āhuatanga whakamahi

Kōaro TinanaNgo-pango
TaputapuPurutai.
Kōaro MīhiniGluteus Maximus
Kōaro TuaruaHamstrings, Quadriceps
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Tiki i te whare taonga mahi i runga i ō pōtae!

Whakataki ki te Barbell Glute Bridge

Ko te Barbell Glute Bridge he mahi tino whai hua e aro nui ana ki nga glutes, hamstrings, me te matua, e awhina ana ki te whakapai ake i te kaha o te tinana me te pumau. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka ngawari te whakarereke kia rite ki te taumata kaha o te tangata. Ka hiahia tetahi ki te mahi i tenei mahi hei whakarei ake i a raatau mahi hakinakina, whakapai ake i te tuunga, whakairo ranei i te tinana o raro kaha ake.

Whakarite i te: He Whakateretere-Whakamārama Barbell Glute Bridge

  • Me o ringaringa, kia mau tonu te paera kia kore ai e huri, kia mau tonu o waewae ki te whenua.
  • Whakauruhia o glute me te hiki ake i to hiku mai i te whenua, ka pana i roto i ou rekereke, tae noa ki to tinana ka hanga he raina tika mai i ou pokohiwi ki ou turi.
  • Kia mau ki tenei tuunga mo te wa poto, kia mau tonu to kopa, katahi ka whakahekea to hope ki raro ki te turanga timatanga.
  • Whakahokia tenei nekehanga mo te maha o nga tukurua e hiahiatia ana, me te whakarite kia mau tonu te ahua puta noa i te mahi.

Nga Tohu mō te Whakaputa Barbell Glute Bridge

  • Taumaha Whakanoho: Me tuu tika te taumaha ki runga i to hope, kaua ki to puku, huha ranei. Ma tenei ka whakarite kei runga te taumahatanga i runga i nga glute kaore i runga i to tuara raro, i to waewae ranei. Ma te whakamahi i te papa paera, i te tauera ranei ka taea te whakamarie atu.
  • Te Nekehanga Whakahaerehia: I a koe e hikina ana o hope mai i te whenua, kia mohio kei te pana koe ki o rekereke, kaua ki o maihao. Me noho tonu to tuara o runga ki te whenua i nga wa katoa. Hikitia to hope kia rite ra ano ki o turi me o pakihiwi, me karo i te toronga nui, te piko ranei o to tuara ki te tihi o te nekehanga, na te mea ka raru te tuara.
  • Eng

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 ki te tiimata me te taumaha ngawari, me te peera noa ranei kia pai ai te ahua me te karo i te whara. I a koe e kaha ake ana, e pai ake ana ki te korikori tinana, ka taea e koe te whakanui haere i te taumaha. He pai ano te whai i tetahi kaiwhakangungu, i te kaikawe omaoma mohio ranei ki te tirotiro i to puka ina timata koe.

He aha ngā rerekētanga māori o te Barbell Glute Bridge?

  • Piriti Barbell Glute Piriti: Ko tenei rereketanga ka uru ki te takai i tetahi roopu aukati ki nga huha i runga ake i nga turi hei taapiri atu i te wero ki nga puku o waho me nga hope.
  • Piriti Barbell Glute Whakanuia: I tenei rereketanga, ka piki nga waewae ki runga i te hikoi, i te tauera ranei, ka piki ake te awhe o te nekehanga me te whakakaha i te mahi.
  • Barbell Glute Bridge me te Hikoi: Ko tenei rereketanga ko te hiki i tetahi waewae mai i te whenua i te tihi o te piriti, ka huri i nga waewae, ka piki ake te wero ki te matua me te glutes.
  • Barbell Glute Bridge Pulses: Ko tenei rereketanga ko te mahi i nga nekehanga iti, tere ki runga-a-iho i te tihi o te piriti, e pupuri ana i nga glutes i raro i te raruraru tonu me te whakanui ake i te wera.

He aha ngā mahi whakapaipai mō te Barbell Glute Bridge?

  • Ko te squats tetahi atu mahi awhina ki te Barbell Glute Bridge i a ratou e mahi ana i nga uaua rite tonu - nga glutes, hamstrings, me te whaa - engari i roto i te tauira nekehanga mahi rereke, ka awhina i te whakarei ake i te kaha me te pumau o te tinana.
  • Ka taea hoki e nga Deadlifts te whakakii i te Piriti Barbell Glute i a raatau e aro ana ki te mekameka o muri, tae atu ki nga glutes, hamstrings, me te tuara o raro, hei awhina i te whakapai ake i te kaha o te tinana me te tuunga, me te whakatairanga i te toenga uaua.

He kupu whakaurunga mō Barbell Glute Bridge

  • Ko te whakangungu barbell mo nga hope
  • Ko te korikori a Glute Bridge me te paera
  • Te whakapakari i nga hope me te barbell
  • Ko nga mahi whakangao hip
  • Ko te whakangungu Barbell Glute Bridge
  • Ko nga mahi hipoki a Glute Bridge
  • Ko nga mahi paera mo nga uaua hope
  • Whakakaha Hipi me Glute Bridge
  • Barbell Glute Bridge mo te kaha o te hope
  • Te whakangungu Barbell mo nga hope kaha ake