Lever Hip Thrust

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Lever Hip Thrust

The Lever Hip Thrust ndi masewera olimbitsa thupi omwe amayang'ana ma glutes, hamstrings, ndi m'munsi kumbuyo, zomwe zimapindulitsa kwambiri kulimbitsa thupi lonse komanso kukhazikika. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi matanthauzo aminofu. Zochita izi ndizofunika kwambiri chifukwa zingathandize kupititsa patsogolo masewera ndi zochitika zosiyanasiyana, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa chiopsezo cha kuvulala m'munsi mwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Hip Thrust

• Ikani barbell kapena lever m'chiuno mwanu, kuwonetsetsa kuti ndi yotetezeka komanso yoyenera musanayambe masewera olimbitsa thupi.
• Ndi manja anu akugwira barbell kapena lever, kanikizani zidendene zanu kuti mukweze chiuno chanu pansi, kukweza kulemera kwanu pamene mukutero.
• Pamwamba pa kayendetsedwe kake, finyani ma glutes anu kuti muwonetsetse kuti mukuchita minofu yoyenera ndikugwira kwakanthawi.
• Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pomwe mukuyambira, ndikuwongolera kulemera kwanu mukatero, kuti mumalize kubwereza kumodzi kwa Lever Hip Thrust.

Izinto zokwenza Lever Hip Thrust

• **Sungani Mafomu:** Pamene mukuchita masewera olimbitsa thupi, sungani pakati panu ndikukhalabe ndi msana wosalowerera ndale. Pewani kumangirira msana wanu kapena kukweza mapazi anu pansi, chifukwa izi ndi zolakwika zomwe zingayambitse kuvulala. M'malo mwake, yang'anani kukankhira zidendene zanu ndikufinya glutes pamene mukukweza m'chiuno mwanu.
• **Kuyenda Koyendetsedwa:** Kukanthira m'chiuno sikungokhudza liwiro, koma kumangoyenda mwadala. Pewani kulakwitsa pochita masewera olimbitsa thupi, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, tengani nthawi yanu, makamaka panthawi yotsitsa, yomwe ili yofunika kwambiri

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 kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Hip Thrust?

• Lever Hip Thrust yokhala ndi Ma Resistance Band: Kuonjezera magulu otsutsa ku lever hip thrust yanu kumatha kuonjezera mphamvu ndi mphamvu ya masewerawo.
• Lever Hip Thrust yokhala ndi Weight Plate: Kusiyanaku kumaphatikizapo kuyika mbale yolemetsa m'chiuno mwanu kuti muwonjezere kukana komanso zovuta pamasewerawa.
• Incline Lever Hip Thrust: Kusinthaku kumachitika pa benchi yokhazikika yomwe imasintha mbali ya masewera olimbitsa thupi ndikuwongolera magawo osiyanasiyana a glutes.
• Lever Hip Thrust ndi Mapazi pa Mpira wa Swiss: Mukusintha uku, m'malo moyika mapazi anu pansi, mumawayika pa mpira waku Swiss, womwe umawonjezera chinthu chosakhazikika ndikuphatikizanso pachimake.

Izinto zokufunda ezishisa ezivumelekile Lever Hip Thrust?

• Mlatho wa Glute : Zochitazi zimakwaniritsa Lever Hip Thrust poyang'ana minofu ya glute mofanana ndi kayendedwe ka chiuno, koma kuchokera kumbali yosiyana, motero amapereka masewera olimbitsa thupi bwino a minofu ya gluteal.
• Deadlifts: Deadlifts ndizochita zolimbitsa thupi chifukwa zimayang'ana kumbuyo kwa unyolo, kuphatikizapo glutes ndi hamstrings, zofanana ndi Lever Hip Thrust, koma zimagwiranso ntchito kumbuyo ndi kumbuyo kwa minofu, kupititsa patsogolo mphamvu zonse ndi kukhazikika.