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Glute Bridge Miyendo iwiri pa Bench

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Ukuxhumana kwe Glute Bridge Miyendo iwiri pa Bench

Glute Bridge Miyendo Yawiri pa Bench ndi masewera olimbitsa thupi amphamvu kwambiri omwe amapangidwa kuti azitha kuwongolera komanso kumveketsa ma glutes, hamstrings, ndi pachimake. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba omwe akufuna kukulitsa mphamvu zawo zam'munsi ndi kukhazikika. Zochita izi ndizopindulitsa makamaka kwa iwo omwe akufuna kukonza masewera awo, kaimidwe, kapena kungojambula thupi lamphamvu, lodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Glute Bridge Miyendo iwiri pa Bench

  • Ikani manja anu pambali panu, manja anu pansi, kuti mukhale bata.
  • Kanikizani zidendene zanu ndikukweza m'chiuno mwanu kuchokera pabenchi ndikufinya makutu anu, ndikusunga msana wanu molunjika komanso pachimake.
  • Gwirani malowa pamwamba kwa kamphindi, kuonetsetsa kuti thupi lanu limapanga mzere wolunjika kuchokera pamapewa anu mpaka mawondo anu.
  • Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Glute Bridge Miyendo iwiri pa Bench

  • Gwirani Ntchito Yanu: Kuti mupewe kuvulala ndikuwonjezera kuchita bwino kwa masewera olimbitsa thupi, nthawi zonse muzichita nawo pachimake. Izi zidzakuthandizani kukhazikika thupi lanu ndikuteteza kumbuyo kwanu. Cholakwika chofala ndikuyiwala za pachimake chanu ndikulola msana wanu kuchita ntchito yonse, zomwe zingayambitse kupsinjika kapena kuvulala.
  • Finyani Ma Glutes Anu: Pamene mukukweza m'chiuno mwanu pansi, onetsetsani kuti mukufinya glutes pamwamba pa kayendetsedwe kake. Apa ndi pamene ntchito yeniyeni imachitikira. Cholakwika chofala ndikugwiritsa ntchito msana wammbuyo kapena hamstrings kukweza thupi, osati glutes.
  • Mayendedwe Olamulidwa

Glute Bridge Miyendo iwiri pa Bench Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Glute Bridge Miyendo iwiri pa Bench?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Glute Bridge Miyendo Yawiri pa Bench. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena zopanda zolemera konse, ndikuwonjezera pang'onopang'ono mphamvu ndi chidaliro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Glute Bridge Miyendo iwiri pa Bench?

  • Glute Bridge yokhala ndi Kulemera pa Benchi: Mutha kuwonjezera kukana kusunthako poyika mbale yolemetsa kapena dumbbell m'chiuno mwanu.
  • Glute Bridge yokhala ndi Resistance Band pa Bench: Gulu lotsutsa lingagwiritsidwe ntchito kuzungulira ntchafu zanu kuti muwonjezere vuto linalake ku minofu yanu ya glute ndikuphatikiza olanda chiuno chanu.
  • Glute Bridge yokhala ndi Mapazi Okwezeka pa Mpira Wokhazikika: M'malo mwa benchi, mutha kugwiritsa ntchito mpira wokhazikika pakuyika phazi kuti muwonjezere chinthu chosakhazikika ndikugwirizanitsa minofu yanu yayikulu.
  • Glute Bridge Pulses pa Bench: M'malo mochita milatho yodzaza ndi glute, mutha kuchita zing'onozing'ono pamwamba pa mlatho kuti musamavutike nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Glute Bridge Miyendo iwiri pa Bench?

  • Ma Deadlifts ndi masewera ena owonjezera omwe amayang'ananso minofu yam'mbuyo (glutes, hamstrings, lower back), kupititsa patsogolo mphamvu zonse ndi kupirira, komanso kulimbikitsa ntchito yabwino mu Glute Bridge Miyendo iwiri pa Bench.
  • Bulgarian Split Squats imathanso kuthandizira Glute Bridge Miyendo Yawiri pa Bench poyang'ana ma glutes ndi hamstrings pomwe imagwiranso ntchito pachimake kuti ikhale yoyenera, motero kumapangitsa bata ndi mphamvu m'malo awa.

Amaxabiso angamahlekwane kanye Glute Bridge Miyendo iwiri pa Bench

  • Bodyweight Glute Bridge
  • Kuchita Zolimbitsa Thupi pa Bench
  • Miyendo iwiri Glute Bridge
  • Glute Bridge Bodyweight Workout
  • Kuchita Zolimbitsa M'chiuno
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Glute Bridge popanda Zida
  • Kuchita masewera olimbitsa thupi kwa ma Hips
  • Glute Bridge Miyendo Yawiri Yolimbitsa Thupi
  • Palibe Zida Zolimbitsa Thupi