Barbell mwendo umodzi kukankhira m'chiuno

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings, Quadriceps

Ukuxhumana kwe Barbell mwendo umodzi kukankhira m'chiuno

The Barbell One Leg Hip Thrust ndi masewera olimbitsa thupi amphamvu omwe amalimbana kwambiri ndi gluteus maximus, hamstrings, ndi core, kulimbikitsa mphamvu zochepetsera thupi komanso kukhazikika. Zochita izi ndi zabwino kwa othamanga, omanga thupi, kapena okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zaumodzi, kapena aliyense amene amayang'ana kamvekedwe ndikulimbikitsa thupi lawo lakumunsi. Kuchita masewera olimbitsa thupi nthawi zonse kungapangitse kuti masewera azitha bwino, kaimidwe bwino, komanso kuchepetsa chiopsezo cha kuvulala chifukwa cha kuwonjezereka kwa minofu ndi kugwirizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell mwendo umodzi kukankhira m'chiuno

• Phazi limodzi libzalidwe molimba pansi, bondo likhale lopindika, pamene mwendo wina uyenera kutambasulidwa.
• Mangirirani pachimake ndikufinya ma glutes anu kuti muwongolere m'mwamba, ndikusunga phazi la mwendo wanu wogwirira ntchito pansi ndi mwendo wanu winanso. Barbell iyenera kusunthira mmwamba pamene chiuno chanu chikukweza.
• Pamwamba pa kayendetsedwe kake, thupi lanu liyenera kupanga mzere wolunjika kuchokera pamapewa anu mpaka bondo lanu.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kusunga pachimake chanu ndi msana wanu molunjika. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna cha reps, kenaka sinthani miyendo.

Izinto zokwenza Barbell mwendo umodzi kukankhira m'chiuno

• Fomu Yolondola: Pindani bondo limodzi ndikubzala phazi pansi pafupi ndi glutes, pamene mwendo wina uyenera kutambasulidwa. Phazi la mwendo wotambasula likhoza kuloza kapena kusinthasintha. Gwirani chiuno chanu, finyani makutu anu, ndikukweza m'chiuno mwanu pansi. Kulemera kwanu kuyenera kuthandizidwa ndi phazi lanu ndi kumtunda kumbuyo pa benchi. Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa mpaka mawondo anu.
• Yang'anirani Mayendedwe: Yesani pang'onopang'ono chiuno chanu kubwerera pansi ndikusunga pachimake chanu. Iyi ndi rep imodzi. Kuyenda kuyenera kuyendetsedwa ndi mwadala, osati mofulumira kapena kugwedezeka, kuti musavulaze ndikuonetsetsa kuti minofu yolondola ikugwiritsidwa ntchito.
• Pewani Arching Yanu

Barbell mwendo umodzi kukankhira m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell mwendo umodzi kukankhira m'chiuno?

Inde, ongoyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell mwendo umodzi, koma tikulimbikitsidwa kuti tiyambe ndi kulemera kopepuka kapena kulemera kwa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimatha kukhala zovuta, makamaka kwa oyamba kumene, chifukwa zimafuna kusamala, mphamvu, ndi mgwirizano. Ndikofunikiranso kupita patsogolo pang'onopang'ono ndikuganizira zopeza chitsogozo kuchokera kwa katswiri wazolimbitsa thupi kuti mutsimikizire luso lolondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell mwendo umodzi kukankhira m'chiuno?

• Banded One Leg Hip Thrust: Kusiyanaku kumagwiritsa ntchito gulu lotsutsa m'malo mwa barbell, kupereka mtundu wina wotsutsa womwe ungakhale wodekha kwambiri pamagulu.
• Bodyweight One Leg Hip Thrust: Kusintha uku sikufuna zida konse, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe akufuna kukagwira ntchito kunyumba kapena poyenda.
• Smith Machine One Leg Hip Thrust: Kusiyanaku kumagwiritsa ntchito makina a Smith, omwe angapereke kukhazikika komanso kulamulira kuposa barbell yaulere.
• Kukhazikika Mpira Mmodzi wa M'chiuno Kugwedeza: Kusintha kumeneku kumagwiritsa ntchito mpira wokhazikika, womwe ungathandize kugwirizanitsa pachimake ndikuwongolera bwino kuwonjezera pa kulunjika glutes.

Izinto zokufunda ezishisa ezivumelekile Barbell mwendo umodzi kukankhira m'chiuno?

• Mlatho wa Glute: Kusunthaku kumakwaniritsa Barbell One Leg Hip Thrust monga momwemonso imayang'ana pa glutes ndi hamstrings, koma ndi mphamvu yochepa, yomwe imapangitsa kuti ikhale yochita masewera olimbitsa thupi kapena masewera olimbitsa thupi kuti apititse patsogolo kupirira kwa minofu popanda kudzaza.
• Ma Deadlifts: Kusuntha kolemera kumeneku kumaphatikizapo magulu a minofu omwewo monga Barbell One Leg Hip Thrust, makamaka glutes, hamstrings, ndi m'munsi kumbuyo, potero kumapangitsa kuti thupi likhale ndi mphamvu ndi mphamvu, zomwe zingathandize kuti ntchito ndi zotsatira za chiuno.