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 amalimbana ndi kulimbitsa ma glutes, hamstrings, ndi core, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi milingo yamphamvu. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa cha ubwino wake pakuwongolera kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndi kuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Hip Thrust

• Ikani barbell kapena kulemera m'chiuno mwanu, kuonetsetsa kuti sikulemera kwambiri moti simungathe kuikweza koma yolemera kwambiri kuti muthe kukana.
• Ndi manja anu, gwirani chotchinga m'malo ndikukankhira m'chiuno mwanu m'mwamba ndikufinya glutes ndi hamstrings, ndikusunga mapewa anu ndi kumtunda kumbuyo.
• Pamwamba pa kayendetsedwe kake, onetsetsani kuti thupi lanu limapanga mzere wolunjika kuchokera pamapewa anu mpaka mawondo anu.
• Tsitsani m'chiuno mwanu kubwerera kumalo oyambira ndikubwereza mayendedwe anu omwe mukufuna kubwereza.

Izinto zokwenza Lever Hip Thrust

• Khalanibe ndi Kaimidwe: Chimodzi mwazolakwika zomwe muyenera kupewa ndikubweza msana wanu. Nthawi zonse sungani msana wosalowerera muzochita zolimbitsa thupi. Izi sizimangothandiza kupewa kuvulala komanso zimatsimikizira kuti ma glutes amayang'aniridwa bwino.
• Kukula Kwathunthu kwa Hip: Onetsetsani kuti mukukwaniritsa kukulitsa ntchafu zonse pamwamba pakuyenda. Izi zikutanthauza kuti chiuno chanu chiyenera kukulitsidwa kwathunthu ndikugwirizana ndi thupi lanu pachimake cha kukankhira. Cholakwika chofala ndikusiya kufupikitsa kwathunthu, zomwe zingachepetse mphamvu ya masewerawo.
• Kuyenda Koyendetsedwa: Pewani kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana

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. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kumvera thupi lanu osati kukankhira patali kuposa momwe mumatonthozera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Hip Thrust?

• Lever Hip Thrust yokhala ndi Ma Resistance Band: Izi zimaphatikizapo kuchita mayendedwe okhazikika a lever m'chiuno koma ndi gulu lolimba lomwe limayikidwa kuzungulira m'chiuno kuti muwonjezere kukana ndikuwonjezera kulimbitsa thupi.
• Lever Hip Thrust ndi Kupuma: Pakusinthasintha uku, mumayimirira pamwamba pa kayendetsedwe kake kwa masekondi angapo musanatsike m'chiuno mwanu, zomwe zimawonjezera nthawi yomwe minofu yanu ikugwedezeka.
• Lever Hip Thrust yokhala ndi Mapazi Okwezeka: Mwa kukweza mapazi anu pamasitepe kapena bokosi, mutha kuwonjezera kusuntha kosiyanasiyana ndikuwonjezera zovuta zatsopano pamasewerawa.
• Weighted Lever Hip Thrust: Izi zimaphatikizapo kuwonjezera mbale zolemera kapena chotchinga m'chiuno mwanu kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Lever Hip Thrust?

• Glute Bridge ndi ntchito ina yomwe imagwirizana bwino ndi Lever Hip Thrusts chifukwa imayang'ananso pa glutes ndi hamstrings, koma ndi katundu wochepa, zomwe zimapangitsa kuti zikhale zolimbitsa thupi bwino kapena zozizira.
• Ma squats ndi othandizira kwambiri ku Lever Hip Thrusts pamene akugwira ntchito m'munsi mwa thupi lonse, kuphatikizapo glutes, quads, ndi hamstrings, kulimbikitsa kukula kwa minofu ndi kupititsa patsogolo mphamvu zochepetsera thupi lonse.