Lever Hip Thrust

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Hamstrings, Quadriceps

Ukuxhumana kwe Lever Hip Thrust

The Lever Hip Thrust ndi ntchito yomanga mphamvu yomwe imayang'ana makamaka glutes, hamstrings, ndi core, kupereka mphamvu zowonjezera komanso kukhazikika kwa masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku. Ndi masewera olimbitsa thupi abwino kwambiri kwa aliyense amene akufuna kusintha mphamvu zathupi, kuyambira oyamba kumene mpaka okonda zolimbitsa thupi. Anthu amatha kusankha masewerawa kuti apititse patsogolo kaseweredwe kawo, kuwongolera kawonekedwe ka thupi, kapena kulimbitsa thupi lonse chifukwa champhamvu yake pogwira ntchito m'magulu akuluakulu a minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Hip Thrust

• Ikani barbell m'chiuno mwanu, kuwonetsetsa kuti yatsekedwa kuti musamve bwino. Mutha kugwiritsa ntchito mikono yanu kuti muyigwire.
• Kukankhira zidendene zanu, kwezani chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Finyani ma glutes anu pamwamba pa kayendetsedwe ka masekondi pang'ono musanachepetse pang'onopang'ono chiuno chanu kubwerera kumalo oyambira.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Lever Hip Thrust

• Gwirani Ntchito Yanu: Onetsetsani kuti mukuphatikiza pachimake chanu ndikufinya ma glutes anu pamwamba pakuyenda. Izi zimathandiza kukulitsa mphamvu ya masewera olimbitsa thupi komanso zimathandiza kuteteza msana wanu kuti usavutike.
• Pitirizani Kulamulira: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, kwezani ndi kutsitsa lever pang'onopang'ono komanso mowongolera. Izi zimathandiza kuonetsetsa kuti mukugwira ntchito mogwira mtima minofu yomwe ikukhudzidwa ndi kuchepetsa chiopsezo cha kuvulala.
• Musati Muwonjezeke Kwambiri: Ngakhale kuli kofunika kukulitsa chiuno chanu pamwamba pa kayendetsedwe kake, samalani kuti musapitirire. Kuchulukirachulukira kumatha kuyika zovuta zosafunikira pamsana wanu. Yembekezani molunjika

Lever Hip Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Hip Thrust?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Hip Thrust. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Nthawi zonse mverani thupi lanu ndipo ngati mukumva kupweteka, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Hip Thrust?

• Banded Lever Hip Thrust: Mwakusiyana uku, gulu lotsutsa limawonjezedwa mozungulira mawondo kuti lipangitse glutes kwambiri ndikuwongolera kubera m'chiuno.
• Weighted Lever Hip Thrust: Izi zimaphatikizapo kuwonjezera mbale zolemera kapena chotchinga m'chiuno mwanu kuti muwonjezere kukana ndikutsutsa ma glutes anu.
• Lever Hip Thrust yokhala ndi Mapazi Okwezeka: Kusinthaku kumaphatikizapo kuyika mapazi anu pamalo okwera ngati benchi kapena masitepe, zomwe zimawonjezera kusuntha ndikuwongolera ma glutes ndi hamstrings kwambiri.
• Lever Hip Thrust ndi Kukwezeka Kwamapewa: Kusinthaku kumaphatikizapo kukweza mapewa anu pa benchi kwinaku mukusunga mapazi anu pansi, zomwe zimalola kuti m'chiuno mwake mukhale ndi chiuno chozama komanso kuyambitsa kwambiri glute.

Izinto zokufunda ezishisa ezivumelekile Lever Hip Thrust?

• The Deadlift ndi ntchito ina yomwe imathandizira Lever Hip Thrust chifukwa sikuti imangolimbitsa ma glutes ndi hamstrings komanso imagwiranso ntchito m'munsi kumbuyo ndi minofu yapakatikati, kuthandiza kukonza bata ndi kukhazikika.
• Squat ndi ntchito yoyambira yomwe imagwira ntchito bwino ndi Lever Hip Thrust pamene imayang'ana thupi lonse lapansi, kuphatikizapo quadriceps, hamstrings, glutes, ndi ana a ng'ombe, motero amapereka thupi lokwanira lolimbitsa thupi.