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Kukweza kwa Hip

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Kukweza kwa Hip

Zochita zolimbitsa thupi za Hip Raise ndizochita zolimbitsa thupi zomwe zimalimbitsa ma glutes, hamstrings, ndi pachimake, kumalimbikitsa kukhazikika bwino, kukhazikika, komanso kuchita masewera olimbitsa thupi. Ndi chisankho chabwino kwambiri kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa cha kusinthika kwake komanso kuchita bwino. Anthu angafune kutero chifukwa zitha kuthandiza kulimbitsa thupi lonse, kulimbitsa kaimidwe, kuchepetsa ululu wammbuyo, komanso kuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza kwa Hip

  • Ikani manja anu m'mbali mwanu ndi zikhato zikuyang'ana pansi kuti zikhazikike.
  • Gwirani pakati panu ndikukankhira zidendene zanu kuti mukweze chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
  • Gwirani izi kwa masekondi pang'ono, ndikuwonetsetsa kuti pakati panu mutengeke komanso msana wanu wowongoka.
  • Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kukweza kwa Hip

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa pakati panu ndikufinya glutes. Izi sizidzangokuthandizani kukweza m'chiuno mwanu pamwamba komanso kuteteza msana wanu kuti usavutike. Cholakwika chofala ndikungogwiritsa ntchito mphamvu ya m'munsi mwa msana wanu kuti mukweze chiuno, zomwe zingayambitse kuvulala.
  • Mayendedwe Oyendetsedwa: Kwezani m'chiuno mwanu ndikukankha zidendene zanu mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa mpaka mawondo anu. Pewani cholakwika chofala chokweza m'chiuno mwanu kwambiri, zomwe zingayambitse hyperextension yam'mbuyo. Komanso, onetsetsani kuti muchepetse m'chiuno mwanu ndikuwongolera, m'malo mowalola kuti agwe mwadzidzidzi

Kukweza kwa Hip Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza kwa Hip?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Hip. Ndizochita zolimbitsa thupi kwambiri kulimbitsa ma glutes, hamstrings, ndi kutsitsa kumbuyo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba ndi kulemera komwe kumakhala kosavuta komanso kuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhalenso zothandiza kwa oyamba kumene kuyamba kuchita masewera olimbitsa thupi popanda kulemera kulikonse kuti azolowere kuyenda.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza kwa Hip?

  • Kulemera kwa Hip Kukweza: Mu kusiyana kumeneku, mumayika cholemera pamimba mwanu pamene mukukweza chiuno, zomwe zimawonjezera kukana ndi mphamvu zofunika.
  • Swiss Ball Hip Kwezani: M'malo mokweza m'chiuno mwanu kuchokera pansi, mumawakweza kuchokera ku mpira waku Swiss, zomwe zimawonjezera zovuta pakukhazikika kwanu komanso kukhazikika kwapakati.
  • Banded Hip Kukweza: Mu kusiyana kumeneku, mumayika gulu lotsutsa kuzungulira mawondo anu ndikukweza mchiuno, zomwe zimawonjezera chinthu chotsutsana ndi gluteus medius.
  • Hip Kwezani ndi Kupotoza: Kusiyanaku kumaphatikizapo kupotoza m'chiuno mwanu kumbali imodzi pamwamba pa kukweza, zomwe zimawonjezera zovuta zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kukweza kwa Hip?

  • Ma Deadlifts: Ma Deadlifts amathandizira kukweza m'chiuno pamene onse amagwira ntchito kumbuyo, makamaka ma glutes ndi hamstrings, kumapangitsa kuti thupi likhale ndi mphamvu komanso mphamvu.
  • Mapulani: Mapulani ndi masewera olimbitsa thupi omwe amawonjezera chiuno chifukwa amalimbitsa minofu yapakati, yomwe ndi yofunikira kwambiri kuti ikhale yokhazikika komanso yokhazikika panthawi yokweza chiuno.

Amaxabiso angamahlekwane kanye Kukweza kwa Hip

  • Zolimbitsa thupi zokweza chiuno
  • Zochita zolunjika m'chiuno
  • Kukweza mchiuno popanda zida
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kukweza m'chiuno kwa toning m'chiuno
  • Zochita zolimbitsa m'chiuno
  • Kuchita masewera olimbitsa thupi kunyumba
  • Zolimbitsa thupi za chiuno chochepa
  • Zochita zolimbitsa thupi m'chiuno
  • Kulimbitsa m'chiuno kukweza m'chiuno