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Low Glute Bridge pansi

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Ukuxhumana kwe Low Glute Bridge pansi

Low Glute Bridge pansi ndi masewera olimbitsa thupi omwe amathandiza kulimbikitsa ndi kutulutsa minofu ya gluteal, hamstrings, ndi core. Ndi chisankho chabwino kwambiri kwa aliyense amene akufuna kusintha mphamvu zathupi, kaimidwe, komanso kukhazikika bwino. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa kukhazikika kwa thupi, kulimbikitsa kukhazikika kwa thupi, komanso kuchepetsa kukhumudwa kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Low Glute Bridge pansi

  • Gwirani mawondo anu ndikuyika mapazi anu motalikirana pansi, ndikuyika manja anu pambali panu.
  • Pang'onopang'ono kwezani chiuno chanu pansi podutsa zidendene zanu, ndi cholinga chopanga mzere wowongoka kuchokera mawondo mpaka mapewa anu.
  • Gwirani izi kwa masekondi angapo, kuwonetsetsa kuti ma glutes anu ali otanganidwa.
  • Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pansi, ndipo bwerezani zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Low Glute Bridge pansi

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa pakati panu ndikufinya glutes. Izi zidzakuthandizani kukhazikika thupi lanu ndikuteteza kumbuyo kwanu. Kulakwitsa kofala ndiko kunyalanyaza pachimake ndikudalira mphamvu zapansi, zomwe zingayambitse kuvulala.
  • Kwezani ndi Kutsitsa Pang'onopang'ono: Mukakweza m'chiuno mwanu, chitani mowongolera. Pewani kuthamanga mwachangu kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Zomwezo zimapitanso pamene mukutsitsa thupi lanu kubwerera kumalo oyambira. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
  • Sungani Thupi Lanu Limodzi: Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa anu kupita

Low Glute Bridge pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Low Glute Bridge pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Low Glute Bridge pansi. Ndi masewera olimbitsa thupi omwe amayamba chifukwa amathandizira kulimbikitsa ma glutes, hamstrings, ndi minofu yapakati. Zimakhalanso zochepa kwambiri, kutanthauza kuti ndizosavuta pamagulu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Low Glute Bridge pansi?

  • Glute Bridge yokhala ndi Resistance Band: Kuonjezera gulu lotsutsa kuzungulira ntchafu zanu panthawi ya mlatho kungathandize kupititsa patsogolo minofu yanu ya glutes ndi hip abductor.
  • Glute Bridge ndi Kulemera kwake: Kuyika cholemetsa m'chiuno mwako, monga barbell kapena dumbbell, kungapangitse zovuta ndikumanga mphamvu zambiri mu glutes.
  • Glute Bridge March : Kusiyanaku kumaphatikizapo kukweza mwendo umodzi panthawi ngati kuguba, pamene mukukweza m'chiuno mwanu, zomwe zingathandize kuwongolera bwino komanso kukhazikika kwanu.
  • Glute Bridge Pulse: M'malo motsitsa m'chiuno mwako pansi pambuyo pa mlatho uliwonse, mumatsitsa theka laling'ono ndikuwakwezanso, mukuchita zing'onozing'ono kuti musamavutike nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Low Glute Bridge pansi?

  • The Deadlift: Zochita izi zimakwaniritsa Bridge ya Low Glute pogwiritsa ntchito chingwe chakumbuyo, kuphatikizapo glutes, hamstrings, ndi m'munsi kumbuyo, zomwe zingathe kupititsa patsogolo kuwonjezereka kwa chiuno ndi mphamvu zonse, zinthu zofunika kwambiri pakuchita bwino Low Glute Bridge.
  • Zochita za Clamshell: Zochitazi zimakwaniritsa Bridge ya Low Glute poyang'ana minofu yaing'ono ya glute, makamaka gluteus medius, yomwe nthawi zambiri imagwira ntchito mocheperapo koma imakhala yofunikira kuti chiuno chikhazikike komanso kupititsa patsogolo mphamvu ya Low Glute Bridge.

Amaxabiso angamahlekwane kanye Low Glute Bridge pansi

  • Bodyweight Glute Bridge
  • Glute Bridge Exercise
  • Kulimbitsa M'chiuno
  • Floor Glute Bridge
  • Kulimbitsa Thupi Lapansi
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Kulimbitsa Thupi Kunyumba
  • Zochita Zolimbitsa Thupi za Glute
  • Palibe Zida za Glute Bridge
  • Glute Bridge Yolimbikitsa Hip