Hip Raise Bridge

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Gluteus Maximus, Hamstrings, Obliques

Ukuxhumana kwe Hip Raise Bridge

Mlatho wa Hip Raise ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa ma glutes, hamstrings, ndi pachimake, komanso amawongolera bwino komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwa onse oyamba olimbitsa thupi komanso othamanga odziwa bwino ntchito, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hip Raise Bridge

• Ikani manja anu m'mbali mwanu, manja akuyang'ana pansi.
• Pang'onopang'ono kwezani chiuno chanu pansi podutsa zidendene zanu, ndikusunga msana wanu molunjika ndi mapazi anu pansi.
• Gwirani malo pamwamba kwa masekondi angapo, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Hip Raise Bridge

• Gwirani Ntchito Yanu: Chimodzi mwazolakwika zomwe anthu amalakwitsa ndikulephera kuchitapo kanthu pakuchita izi. Musananyamule m'chiuno pansi, onetsetsani kuti mwalimbitsa minofu ya m'mimba. Izi sizimangothandiza kukhazikika m'munsi mwanu komanso zimakulitsa mphamvu ya masewera olimbitsa thupi.
• Kwezani ndi Kutsitsa Pang'onopang'ono: Pewani chiyeso chothamangira mumayendedwe. Pang'onopang'ono kwezani m'chiuno mwanu pansi mpaka mawondo, chiuno, ndi mapewa anu apange mzere wowongoka. Gwirani malowa kwa masekondi pang'ono ndipo pang'onopang'ono muchepetse m'chiuno mwanu kubwerera kumalo oyambira.
• Sungani Mawondo Anu Ogwirizana: Cholakwika china chofala ndikulola mawondo kulowa mkati kapena kukankhira kunja

Hip Raise Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hip Raise Bridge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Hip Raise Bridge. Ndizochita zolimbitsa thupi zolimbitsa kumbuyo kumbuyo, glutes, ndi hamstrings. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana mawonekedwe oyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wochita masewera olimbitsa thupi kuti azikutsogolerani poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hip Raise Bridge?

• Glute Bridge March: Mwakusiyana uku, mumapanga mlatho wokweza chiuno ndikukweza mawondo anu pachifuwa chanu, mofanana ndi kuguba m'malo mwake.
• Mlatho wa Hip Raise ndi Resistance Band: Kusiyanaku kumaphatikizapo kuyika gulu lotsutsa kuzungulira ntchafu zanu, pamwamba pa mawondo anu, zomwe zimawonjezera kukana ndikugwiritsira ntchito ntchafu zanu zakunja ndikugwedeza kwambiri.
• Mlatho Wokwera wa Hip Raise: Kusiyanaku kumaphatikizapo kuyika mapazi anu pamalo okwera, monga benchi kapena sitepe, zomwe zimawonjezera kusuntha ndikuwonjezera masewera olimbitsa thupi.
• Hip Raise Bridge ndi Kulemera kwake: Kusiyanaku kumaphatikizapo kuyika zolemera, monga barbell kapena dumbbell, kudutsa m'chiuno mwanu kuti muwonjezere kukana ndikutsutsa minofu yanu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Hip Raise Bridge?

• The Deadlift imakwaniritsa Mlatho wa Hip Raise mwa kulimbikitsa m'munsi kumbuyo, hamstrings, ndi glutes, zomwe ndi minofu yomweyi yomwe imagwiritsidwa ntchito mu Hip Raise Bridge, motero kumapangitsanso ntchito yanu yonse ndi kukhazikika.
• The Squat ndi ntchito ina yomwe imathandizira Hip Raise Bridge pamene imayang'ana thupi lonse lapansi, kuphatikizapo chiuno, glutes, ndi quads, motero kumapangitsanso mphamvu yanu yapansi yonse ndikupangitsa kuti Hip Raise Bridge ikhale yogwira mtima.