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Kubedwa kwa Bridge Hip

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Medius, Tensor Fasciae Latae
Amashwa eqhapho
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Ukuxhumana kwe Kubedwa kwa Bridge Hip

The Bridge Hip Abduction ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya gluteus, imapangitsa kukhazikika kwapakati, ndikuwongolera kusinthasintha kwa chiuno. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zocheperako komanso kuchita masewera olimbitsa thupi. Zochita izi ndizopindulitsa kwa iwo omwe akufuna kukonza kaimidwe kawo, kuchepetsa ululu wammbuyo, komanso kukulitsa mphamvu zawo zogwirira ntchito zatsiku ndi tsiku kapena masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa kwa Bridge Hip

  • Kanikizani zidendene zanu pansi ndikukweza m'chiuno mwanu pansi ndikufinya glutes mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa mpaka mawondo anu.
  • Mukakhala pamalo a mlatho, tambani pang'onopang'ono mawondo anu motalikirana momwe mungathere osasuntha mapazi anu.
  • Gwirani malowa kwa masekondi angapo, kenaka mubweretse mawondo anu palimodzi.
  • Tsitsani m'chiuno mwanu pansi kuti mutsirize kubwereza kamodzi, ndikubwereza ndondomekoyi pa chiwerengero chomwe mukufuna chobwereza.

Izinto zokwenza Kubedwa kwa Bridge Hip

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa pachimake. Izi zidzateteza msana wanu ku zovuta zilizonse komanso zidzakuthandizani kuti mukhalebe bwino muzochita zolimbitsa thupi.
  • Kwezani ndi Kutsegula: Pamene mukukweza m'chiuno mwanu pansi, sungani msana wanu mowongoka ndipo musamakupitse. Mukakweza chiuno, tsegulani mawondo anu kunja. Pewani kulola mawondo anu kulowa mkati chifukwa izi zitha kuyika mawondo anu ndi m'chiuno mwanu mosayenera.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu onse akuchedwa komanso amayendetsedwa. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze m'chiuno mwanu kungayambitse kuvulala.
  • Kupuma Nthawi Zonse: Osagwira mpweya wanu panthawi yolimbitsa thupi. Muyenera

Kubedwa kwa Bridge Hip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa kwa Bridge Hip?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Bridge Hip Abduction. Ndizochita zolimbitsa thupi zolimbitsa minofu ya gluteus ndi m'chiuno. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena zowawa panthawi yolimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa kwa Bridge Hip?

  • Bridge Hip Abduction yokhala ndi Resistance Band: Mukusintha uku, gulu lotsutsa limayikidwa mozungulira mawondo kapena ntchafu kuti liwonjezere kukana, zomwe zimapangitsa kuti masewerawa akhale ovuta komanso ogwira mtima.
  • Bridge Hip Abduction ndi Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuyika mapazi anu pa mpira wokhazikika m'malo mwa pansi, zomwe zimapangitsa kuti mukhale okhazikika komanso okhazikika.
  • Bridge Hip Abduction ndi Glute Squeeze: Mwakusiyana uku, mumakankhira glute pamwamba pa mlatho musanatenge chiuno, zomwe zimawonjezera chidwi pa minofu ya glute.
  • Weighted Bridge Hip Abduction: Kusiyanaku kumaphatikizapo kunyamula zolemetsa kapena dumbbell m'chiuno mwako pamene mukuchita masewera olimbitsa thupi, zomwe zimawonjezera kukana ndikuwongolera minofu ya glute ndi chiuno kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kubedwa kwa Bridge Hip?

  • Clamshells: Zipolopolo zimagwira ntchito olanda m'chiuno, makamaka gluteus medius, yomwe ndi yofunika kwambiri popanga Bridge Hip Abduction. Kulimbitsa minofu imeneyi kungathandize kuwonjezera mphamvu ndi mphamvu ya Bridge Hip Abduction.
  • Squats: Squats ndi masewera olimbitsa thupi omwe amagwira ntchito kumunsi kwa thupi lonse, kuphatikizapo glutes, quadriceps, ndi hamstrings. Mwa kuwongolera mphamvu zotsika kwambiri za thupi, ma squats amatha kukulitsa luso lanu lokhala ndi mawonekedwe oyenera pa Bridge Hip Abductions, kuchepetsa chiopsezo chovulala.

Amaxabiso angamahlekwane kanye Kubedwa kwa Bridge Hip

  • Zochita zolimbitsa thupi m'chiuno
  • Bridge Hip Abduction Workout
  • Zochita zolimbitsa m'chiuno
  • Bodyweight Bridge Hip Kubedwa
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi za minofu ya m'chiuno
  • Kubera m'chiuno m'chiuno popanda zida
  • Zochita zolimbitsa thupi m'chiuno
  • Bodyweight abduction chiuno
  • Kulimbitsa m'chiuno ndi Bridge Hip Abduction.