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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 amapangidwa kuti alimbikitse minofu ya gluteus, zomwe zimathandiza kuti pakhale bwino, kaimidwe bwino, komanso mphamvu zochepa za thupi. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kutengera luso la munthu. Wina angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo masewera olimbitsa thupi, kuchepetsa chiopsezo cha kuvulala, ndi kuthandizira pazochitika za tsiku ndi tsiku popititsa patsogolo kuyenda kwa chiuno ndi kukhazikika kwapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Low Glute Bridge pansi

  • Ikani manja anu m'mbali mwanu ndi manja akuyang'ana pansi. Awa adzakhala malo anu oyambira.
  • Kanikizani zidendene zanu, kwezani m'chiuno mwanu pansi pofinya glutes, ndipo sungani msana wanu molunjika pamene mukuchita zimenezo.
  • Gwirani malo a 'mlatho'wa kwa masekondi pang'ono kwinaku mukupitiliza kufinya ma glutes anu.
  • Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira. Izi zimamaliza kubwereza kumodzi. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna chobwereza.

Izinto zokwenza Low Glute Bridge pansi

  • Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti mwagwirizanitsa pakati panu. Izi zidzakuthandizani kuti mukhale okhazikika panthawi yonse yochita masewera olimbitsa thupi komanso kuteteza msana wanu. Cholakwika chofala ndikunyalanyaza pachimake, chomwe chingayambitse kupweteka kwa msana kapena kuvulala.
  • Kwezani ndi Kutsitsa Pang'onopang'ono: Mukamakweza m'chiuno, chitani pang'onopang'ono komanso mowongolera. Zomwezo zimapitanso pamene mukutsitsa thupi lanu kubwerera kumalo oyambira. Pewani kuthamangira kusuntha chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Sungani M'chiuno Mwanu: Pamene mukukweza m'chiuno mwanu pansi, onetsetsani kuti akugwirizana ndi kufanana ndi

Low Glute Bridge pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Low Glute Bridge pansi?

Inde, oyamba kumene angathe kuchita Low Glute Bridge pa masewera olimbitsa thupi. Ndizochita masewera olimbitsa thupi kwa oyamba kumene chifukwa zimathandiza kulimbikitsa glutes, hamstrings, ndi minofu yapakati. Ndikuchitanso masewera olimbitsa thupi otsika, zomwe zikutanthauza kuti ndizosavuta pamalumikizidwe. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Low Glute Bridge pansi?

  • Glute Bridge yokhala ndi Resistance Bands: Mwa kuyika gulu lotsutsa kuzungulira ntchafu zanu, mutha kuwonjezera kukana kowonjezera pa mlatho wanu wa glute, ndikupangitsa kukhala kovuta kwambiri.
  • Glute Bridge March: Kusiyanasiyana kumeneku kumaphatikizapo kukweza bondo limodzi pachifuwa chanu pamwamba pa mlatho, kusinthanitsa miyendo ndi kubwerezabwereza kulikonse, zomwe zimawonjezera chinthu chokhazikika komanso chokhazikika pazochitikazo.
  • Mlatho Wokwera wa Glute: Poika mapazi anu pamalo okwera ngati sitepe kapena benchi, mukhoza kuwonjezera maulendo angapo ndikupangitsa kuti masewerawa akhale ovuta.
  • Mlatho wa Glute Wolemera: Mutha kukulitsa kukula kwa mlatho wa glute poyika cholemetsa, monga barbell kapena dumbbell, m'chiuno mwanu mukuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Low Glute Bridge pansi?

  • Deadlifts: Deadlifts ndi masewera ena abwino kwambiri omwe amakwaniritsa Bridge ya Low Glute pamene amayang'ananso pazitsulo zam'mbuyo - glutes, hamstrings, ndi m'munsi - kupititsa patsogolo mphamvu ndi bata m'madera awa.
  • Ma Hip Thrusts: Ma Hip Thrusts ndi njira yopita ku Low Glute Bridge, imaphatikizapo kayendedwe kofanana koma kuchokera pamalo okwezeka. Izi zimawonjezera kuyendayenda ndikuwongolera ma glutes kwambiri, zomwe zingathandize kumanga minofu ndi mphamvu m'derali.

Amaxabiso angamahlekwane kanye Low Glute Bridge pansi

  • Bodyweight Glute Bridge
  • Kuchita Zolimbitsa Thupi Kunyumba
  • Floor Glute Bridge Workout
  • Kuchita Zolimbitsa Thupi Pansi
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Glute Bridge popanda Zida
  • Zolimbitsa Thupi Zanyumba Zam'chiuno
  • Bodyweight Glute Kulimbitsa
  • Floor Hip Workout
  • Zochita Zolimbitsa Thupi Pansi Pansi