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 ogwira mtima kwambiri omwe amayang'ana ma glutes, hamstrings, ndi kumbuyo kumbuyo, kulimbikitsa mphamvu, mphamvu, ndi kukula kwa minofu m'maderawa. Ndi njira yabwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kulimbitsa thupi lawo locheperako ndikuwongolera masewera olimbitsa thupi. Anthu amatha kusankha masewerawa chifukwa chotha kudzipatula komanso kugwira ntchito mwamphamvu minofu ya gluteal, yomwe ingathandize kupewa kuvulala, kupititsa patsogolo kukongola kwa thupi lonse, ndikuthandizira kuyenda bwino kwa moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Hip Thrust

• Ikani barbell m'chiuno mwanu, kuonetsetsa kuti ili bwino komanso momasuka.
• Gwirani barbell ndi manja anu mbali zonse kuti muyigwire.
• Kanikizani zidendene zanu kuti mukweze chiuno chanu pansi, kwinaku mukumangirira pakati komanso msana wanu mowongoka.
• Tsitsani m'chiuno mwanu pansi kuti mutsirize kubwereza kamodzi, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake komanso kuti musalole kuti barbell ichoke m'chiuno mwanu.

Izinto zokwenza Lever Hip Thrust

• Ganizirani Msana Wanu: Pewani kupititsa patsogolo msana wanu pamwamba pa kayendetsedwe kake. M'malo mwake, yang'anani pa kayendetsedwe koyendetsedwa, kukankhira zidendene zanu ndikufinya glutes pamwamba. Hyperextension yam'mbuyo ndi kulakwitsa kofala komwe kungayambitse kupweteka kwa msana kapena kuvulala.
• Gwirani Ntchito Yanu: Khalani olimba nthawi yonse yochita masewera olimbitsa thupi kuti muthandizire kumbuyo kwanu. Izi zidzakuthandizaninso kukhalabe ndi mawonekedwe oyenera ndikuwongolera panthawi yoyendayenda.
• Mayendedwe Oyendetsedwa: Pewani kuthamangira masewera olimbitsa thupi. Sizokhudza momwe mungachitire mwachangu, koma za kubwereza koyenera kwa kubwereza kulikonse. Chepetsani kulemera pang'onopang'ono ndipo pewani kudumpha

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. Ndizothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi kaye. Ntchitoyi imayang'ana makamaka ma glutes ndi hamstrings, komanso imagwiranso ntchito kumunsi kumbuyo ndi pachimake. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu ndi chipiriro chawo chikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Hip Thrust?

• Weighted Lever Hip Thrust: Powonjezera zolemera ku lever, mutha kuwonjezera kukana ndikutsutsa minofu yanu mokulirapo.
• Banded Lever Hip Thrust: Kugwiritsa ntchito gulu lotsutsa kuwonjezera pa lever kumatha kuwonjezera zovuta zina ndikuthandizira kugwirizanitsa minofu yanu ya glute bwino.
• Lever Hip Thrust ndi Mapazi Okwezeka: Poyika mapazi anu pamtunda wokwezeka, mutha kusintha mbali ya masewera olimbitsa thupi ndikuwongolera mbali zosiyanasiyana za minofu yanu ya glute.
• Lever Hip Thrust ndi Kuyimitsa: Kusintha kumeneku kumaphatikizapo kugwira malo okhomerera pamwamba kwa masekondi angapo musanatsike pansi, zomwe zingathandize kuonjezera nthawi yopanikizika ndikukulitsa kukula kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Lever Hip Thrust?

• Glute Bridge: Ichi ndi masewera olimbitsa thupi omwe amayang'ana ma glutes mwachindunji, ofanana ndi Lever Hip Thrust, koma akhoza kuchitidwa paliponse popanda kufunikira kwa zipangizo zochitira masewera olimbitsa thupi, zomwe zimapangitsa kuti zikhale zothandiza kwambiri kwa iwo omwe sangakhale ndi mwayi wopita ku masewera olimbitsa thupi.
• Ma Deadlifts: Monga Lever Hip Thrust, ntchitoyi imayang'ana kumbuyo kwa unyolo, kuphatikizapo glutes, hamstrings, ndi kumbuyo. Kuchita masewera olimbitsa thupi kungathandize kuti chitukuko chikhale bwino komanso mphamvu m'maderawa.