M'chiuno Thrust

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings, Quadriceps

Ukuxhumana kwe M'chiuno Thrust

The Hip Thrust ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma glutes, hamstrings, ndi core, kupangitsa kuti ikhale yolimbitsa thupi yolimbitsa thupi locheperako komanso kupititsa patsogolo mphamvu ya m'chiuno. Ndiwoyenera kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo magwiridwe antchito amthupi ndi mawonekedwe awo. Kuphatikizira zokopa za m'chiuno muzochita zanu zolimbitsa thupi kungakuthandizeni kuwongolera liwiro lanu, kulumpha, luso lamasewera, komanso kuthandizira kupewa kuvulala komwe kumakhudzana ndi minofu yofooka ya glute.

Ukwenza: Isiqondiso eDelisa Ngasikhathi M'chiuno Thrust

• Ikani barbell kapena kulemera m'chiuno mwanu, ndikuigwira m'malo ndi manja anu.
• Kanikizani zidendene zanu kuti mukweze chiuno chanu ku denga, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa mpaka mawondo anu pamwamba pa kayendetsedwe kake.
• Gwirani malowa kwa kamphindi, kenaka tsitsani m'chiuno mwanu pang'onopang'ono mpaka pomwe munayambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukusunga pachimake pazochitika zonse zolimbitsa thupi kuti muteteze msana wanu.

Izinto zokwenza M'chiuno Thrust

• **Mayendedwe Oyendetsedwa**: Pochita kukankhira m'chiuno, ndikofunikira kusunga kayendetsedwe koyendetsedwa. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukweze chiuno. M'malo mwake, gwiritsani ntchito glutes ndi pachimake kuti mukweze m'chiuno mwanu, ndikuwatsitsimutsa pang'onopang'ono, molamulidwa. Izi zidzathandiza kulunjika minofu yoyenera ndikupewa kuvulala.
• **Sungani Chibwano Chanu Chokhazikika ndi Msana Wanu **: Kuti muteteze khosi ndi msana wanu, sungani chibwano chanu pachifuwa chanu ndikukhalabe ndi msana wandale panthawi yonseyi. Kulakwitsa kofala ndiko kuyang'ana mmwamba kapena kukulitsa khosi, zomwe zingayambitse

M'chiuno Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda M'chiuno Thrust?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hip Thrust. Ndilo masewera olimbitsa thupi kwambiri polimbana ndi glutes ndi hamstrings. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuwongolera, komanso kuyang'ana mawonekedwe ndi luso kuti musavulale. Zingakhale zopindulitsa kuyamba kuchita masewera olimbitsa thupi popanda kulemera kulikonse (kugwedeza m'chiuno) kuti muzoloŵere kuyenda. Monga momwe zimakhalira ndi masewera olimbitsa thupi, pang'onopang'ono onjezerani kulemera monga mphamvu ndi chitonthozo ndi masewera olimbitsa thupi. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa kuti awonetsetse kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo M'chiuno Thrust?

• Mlatho wa Glute: Mofanana ndi kukwera kwa m'chiuno, mlatho wa glute umachitikira pansi m'malo mokwera pamwamba.
• Barbell Hip Thrust: Kusinthaku kumaphatikizapo kuwonjezera kansalu m'chiuno mwanu kuti muwonjezere kukana, kumathandizira kulimbitsa ma glutes anu.
• Banded Hip Thrust: Mwakusiyana uku, gulu lotsutsa limayikidwa kuzungulira ntchafu kuti liwonjezere kupsinjika kowonjezera ndizovuta pakukankha kwa chiuno.
• Swiss Ball Hip Thrust: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira waku Swiss pansi pa mapewa anu, zomwe zingathandize kukulitsa bata komanso kukhazikika.

Izinto zokufunda ezishisa ezivumelekile M'chiuno Thrust?

• Ma Deadlifts ndi masewera ena abwino kwambiri omwe amaphatikizana ndi Hip Thrusts chifukwa onse amagwira ntchito kumbuyo - minofu yomwe ili kumbuyo kwa thupi lanu - kumapangitsa kuti thupi likhale ndi mphamvu komanso kaimidwe.
• Mapapo, monga Hip Thrusts, amayang'ana kumunsi kwa thupi, makamaka glutes, hamstrings, ndi quadriceps, zomwe zimatha kupititsa patsogolo kukhazikika komanso kugwirizanitsa komanso kulimbikitsa mgwirizano wa minofu.