Butt Bridge

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Pectineous, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps

Ukuxhumana kwe Butt Bridge

Zochita zolimbitsa thupi za Butt Bridge ndizochita masewera olimbitsa thupi otsika kwambiri omwe amalimbana kwambiri ndi glutes, hamstrings, ndi core, kulimbikitsa mphamvu za minofu ndi kupirira. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, chifukwa champhamvu yake yosinthika komanso zofunikira zochepa za zida. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa cha ubwino wake pakuwongolera kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndi kujambula kumbuyo kwa toned, kolimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Butt Bridge

• Sungani mikono yanu m'mbali mwanu ndi zikhatho zikuyang'ana pansi.
• Pang'onopang'ono kwezani chiuno chanu pansi podutsa zidendene zanu, ndi cholinga chopanga mzere wowongoka kuchokera mawondo mpaka mapewa anu.
• Gwirani malowa kwa masekondi angapo, ndikufinya glutes yanu pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pomwe mukuyambira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Butt Bridge

• Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa pachimake. Izi zingathandize kuteteza msana wanu ku zovuta kapena kuvulala komanso zimathandiza kuti thupi lanu likhale lokhazikika panthawi yochita masewera olimbitsa thupi.
• Kuwonjezera Kwa Hip Yonse: Mukakweza m'chiuno mwanu, onetsetsani kuti mwatambasula mokwanira kuti thupi lanu lipange mzere wowongoka kuchokera mawondo mpaka mapewa anu. Pewani hyperextending msana wanu pokankhira m'chiuno mwanu kwambiri chifukwa izi zingayambitse kupweteka kwa msana.
• Finyani Ma Glutes Anu: Pamwamba pa kayendetsedwe kake, finyani ma glutes anu. Izi zithandiza kuti ntchitoyi ikhale yogwira mtima

Butt Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Butt Bridge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Butt Bridge. Ndi ntchito yabwino yolimbitsa ma glutes ndi hamstrings. Nayi njira yosavuta yochitira izi: 1. Gona chagada chagada pa mphasa mawondo ndi mapazi ali pansi. Mapazi anu ayenera kukhala motalikirana ndi chiuno. 2. Ikani manja anu kumbali, manja pansi. 3. Kukankhira zidendene zanu, kwezani chiuno chanu pansi pogwedeza glutes, kusunga msana wanu molunjika. 4. Imani pang'onopang'ono pamwamba, kenaka tsitsani m'chiuno mwanu pang'onopang'ono kubwerera kumalo oyambira. 5. Ichi ndi chibwereza chimodzi. Yesetsani kuchita 10-15 reps kwa 2-3 seti. Kumbukirani, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale komanso kuti masewerawa agwire bwino ntchito. Ngati mukumva kupweteka kapena kusapeza bwino, siyani masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Butt Bridge?

• Posterior Passage ndi dzina lina lomwe lingagwiritsidwe ntchito kunena za Butt Bridge.
• Derriere Drive ndi njira yosangalatsa komanso yosangalatsa ya Butt Bridge.
• The Rump Route ndi mtundu wamba wa Butt Bridge.
• The Tailbone Track ndi mtundu wina wosangalatsa wa Butt Bridge.

Izinto zokufunda ezishisa ezivumelekile Butt Bridge?

• Mapapo amagwira ntchito mogwirizana ndi Butt Bridge pamene amayang'ana magulu a minofu omwewo, makamaka glutes, hamstrings, ndi quads, kupititsa patsogolo kukhazikika ndi kukhazikika pamene akulimbikitsa mgwirizano wa minofu.
• Kukankha abulu kumatha kuwonjezera Butt Bridge popeza imayang'ana kwambiri ma glutes ndi minofu yakumbuyo yakumbuyo, kuthandizira kupanga ndi kulimbitsa matako ndikuwongolera mphamvu zam'munsi zonse.