Frog Hip Thrust

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Frog Hip Thrust

The Frog Hip Thrust ndi masewera olimbitsa thupi omwe amapangidwira kulimbikitsa ndi kumveketsa minofu ya glute, kupereka mawonekedwe olimba komanso owoneka bwino. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, ndikupangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'madongosolo awo kuti azitha kulimbitsa mphamvu zathupi, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Frog Hip Thrust

• Ikani manja anu pansi pambali panu kuti muthandizidwe ndikuwonetsetsa kuti msana wanu ndi wathyathyathya pansi.
• Phatikizani pachimake chanu ndikufinya glutes kuti mukweze chiuno chanu pansi, kukankhira mapazi anu pamodzi pamene mukutero, mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Gwirani malo apamwambawa kwa kamphindi, kuwonetsetsa kuti m'chiuno mwanu mwatambasula ndipo ma glutes anu agwidwa.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kuonetsetsa kuti mumayendetsa kayendetsedwe kake, ndikubwereza chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Frog Hip Thrust

• Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Izi sizidzangokuthandizani kuti mukhalebe oyenerera komanso kuonetsetsa kuti minofu yoyenera ikuyang'aniridwa. Kulakwitsa kofala ndiko kusachita nawo pachimake, zomwe zingayambitse kupweteka kwa msana kapena kuvulala.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mukweze chiuno mwako mwadongosolo, ndikufinya glutes pamwamba pa kayendetsedwe kake. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze m'chiuno mwanu, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Osawonjeza: Ngakhale kuli kofunika kukweza m'chiuno mwako mokwanira kuti mugwirizane ndi glutes, pewani kupitirira msana wanu. Izi ndi

Frog Hip Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Frog Hip Thrust?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Frog Hip Thrust. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kapena opanda zolemetsa konse, ndikuyang'ana kwambiri kudziwa mawonekedwe olondola kaye. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akuwonetseni momwe mungapangire masewera olimbitsa thupi moyenera kuti musavulale. Ndikofunikiranso kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Frog Hip Thrust?

• The Weighted Frog Hip Thrust imaphatikizapo kuwonjezera chotchinga kapena dumbbell m'chiuno mwanu kuti muwonjezere kukana ndikutsutsa minofu yanu kwambiri.
• The Banded Frog Hip Thrust imaphatikizapo kuyika bandi yolimbana ndi ntchafu zanu, zomwe zimawonjezera kupsinjika ndikuthandizira kupangitsa kuti ma glutes anu azigwira bwino.
• The Elevated Frog Hip Thrust ndi kusintha komwe mapazi anu kapena mapewa anu amakwezedwa pa benchi kapena masitepe, ndikuwonjezera kusuntha komanso kulimba kwa masewera olimbitsa thupi.
• The Sliding Frog Hip Thrust imaphatikizapo kugwiritsa ntchito diski yotsetsereka kapena chopukutira pansi pa mapazi anu, zomwe zimapangitsa kuti masewerawa akhale ovuta kwambiri powonjezera chinthu chomwe chimapangitsa kuti kusakhazikika komanso kutengeka kwambiri kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Frog Hip Thrust?

• Chibulgaria Split Squats: Zochita izi zimakwaniritsa Frog Hip Thrusts monga momwe zimakhaliranso pamunsi mwa thupi, makamaka glutes ndi chiuno, koma zimawonjezera chinthu chokhazikika komanso chokhazikika, chomwe chingathandize kusintha ntchito yonse ndikupewa kuvulala.
• Deadlifts: Deadlifts amagwira ntchito pamzere wonse wapambuyo kuphatikizapo glutes ndi hamstrings, zofanana ndi Frog Hip Thrusts, koma amakhalanso ndi minofu yam'mbuyo ndi yapakati, kuwapanga kukhala masewera olimbitsa thupi owonjezera kuti azilimbitsa thupi bwino.