Thumbnail for the video of exercise: Glute Bridge One Mwendo Pansi

Glute Bridge One Mwendo Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Glute Bridge One Mwendo Pansi

Glute Bridge One Leg on Floor ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya gluteus, hamstrings, ndi core, kulimbikitsa mphamvu, kukhazikika, ndi kukhazikika. Zochita izi ndizabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba mpaka apamwamba, chifukwa zitha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha kuvulala kwa msana ndi mawondo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Glute Bridge One Mwendo Pansi

  • Kwezani mwendo umodzi molunjika, kuusunga molingana ndi ntchafu ya mwendo wanu wina.
  • Dulani phazi lanu lobzalidwa, kukweza m'chiuno mwanu ndikukweza mwendo wanu wautali. Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa mpaka mawondo anu.
  • Gwirani malo pamwamba kwa masekondi angapo, ndikuyang'ana kwambiri kufinya glutes.
  • Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kusunga mwendo wanu wautali mlengalenga. Bwerezani masewera olimbitsa thupi ndi mwendo womwewo kapena kusinthana pakati pa miyendo malinga ndi dongosolo lanu lolimbitsa thupi.

Izinto zokwenza Glute Bridge One Mwendo Pansi

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu, gwirani pachimake pokokera mimba yanu ku msana wanu. Izi zidzateteza msana wanu ndikukuthandizani kuti mukhalebe oyenerera panthawi yochita masewera olimbitsa thupi.
  • Kwezani ndi Kukulitsa: Kanikizani zidendene zanu kuti mukweze chiuno chanu pansi pomwe mukuwongoka msana wanu. Pa nthawi yomweyi, tambasulani mwendo umodzi molunjika ndi thupi lanu. Pewani kumangirira msana wanu kapena kulola kuti m'chiuno mwanu kugwedezeke, zonse zolakwika zomwe zingayambitse kuvulala.
  • Gwirani ndi Pansi: Gwirani malowo kwa masekondi angapo, kenaka muchepetse mchiuno mwanu pang'onopang'ono pansi. Onetsetsani kuti muchepetse thupi lanu mwadongosolo m'malo molilola kuti ligwe mwadzidzidzi, zomwe zingayambitse mavuto.
  • Bwerezani ndi

Glute Bridge One Mwendo Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Glute Bridge One Mwendo Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Glute Bridge One Leg pa Floor. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti mulimbikitse glutes, hamstrings, ndi core. Komabe, mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala komwe kungachitike. Ndibwino kuti muyambe ndi Glute Bridge yokhazikika musanayambe kusintha kwa mwendo umodzi. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Glute Bridge One Mwendo Pansi?

  • Glute Bridge yokhala ndi Resistance Band: Pakusiyana uku, gulu lotsutsa limayikidwa kuzungulira ntchafu kuti liwonjezere kukana, kupangitsa kuti glutes azigwira ntchito molimbika panthawi yochita masewera olimbitsa thupi.
  • Mlatho wa Glute wokhala ndi Phazi pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuyika phazi limodzi pa mpira wokhazikika pamene mukuchita mlatho, womwe umawonjezera chinthu choyenera ndikugwirizanitsa pakati.
  • Mlatho wa Glute wokhala ndi Kulemera kwa Ankle: Kusiyanaku kumaphatikizapo kumangirira kulemera kwa akakolo ku mwendo wokwezedwa kuti muwonjezere kukana, kutsutsanso ma glutes ndi hamstrings.
  • Mlatho wa Glute wokhala ndi mwendo umodzi pamtunda wapamwamba: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi phazi limodzi pamalo okwera ngati sitepe kapena benchi, zomwe zimawonjezera kusuntha ndi mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Glute Bridge One Mwendo Pansi?

  • Mapapu amathanso kuthandizira Glute Bridge One Leg Pansi pomwe amagwira ntchito m'magulu a minofu omwewo - glutes, hamstrings, ndi quads - koma mosiyanasiyana kusuntha, potero kumathandizira kulimbitsa thupi kwathunthu.
  • Ma Deadlifts ndi masewera ena owonjezera omwe samangoyang'ana ma glutes komanso kumunsi kumbuyo ndi pachimake, zomwe ndizofunikira kwambiri kuti mukhale okhazikika komanso okhazikika pamasewera olimbitsa thupi a Glute Bridge One Leg on Floor.

Amaxabiso angamahlekwane kanye Glute Bridge One Mwendo Pansi

  • Kulimbitsa thupi kwa mlatho wa glute wa mwendo umodzi
  • Zochita zolimbitsa thupi m'chiuno
  • Single mwendo pansi mlatho
  • Zochita zolimbitsa glute
  • Kulimbitsa thupi kunyumba kwa m'chiuno
  • Unilateral glute mlatho
  • Kuchita masewera olimbitsa thupi kwa minofu ya gluteus
  • Kuchita masewera olimbitsa thupi m'chiuno chimodzi
  • Palibe zida zolimbitsa thupi m'chiuno
  • Mlatho wa Glute wokhala ndi kusintha kwa mwendo umodzi