Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest

Mlatho wa Single Leg Glute Bridge wokhala ndi Knee to Chest ndi masewera olimbitsa thupi omwe amalimbana ndi glutes, hamstrings, ndi core, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Ntchitoyi ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi omwe akubwezeretsa kuvulala kwa m'munsi mwa thupi, pofuna kuwongolera bwino, kugwirizanitsa, ndi kupirira kwa minofu. Kuphatikizira masewerawa muzochita zanu kungakuthandizeni kuchita bwino pamasewera, kupewa kuvulala, komanso kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest

• Kwezani bondo limodzi molunjika pachifuwa chanu, ndipo phazi lina limakhala pansi.
• Kukankhira chidendene cha phazi pansi, kwezani chiuno chanu pansi ndikusunga msana wanu molunjika.
• Gwirani izi kwa masekondi pang'ono, ndikusunga pachimake chanu ndikulimbitsa thupi lanu.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira ndikusintha miyendo, kubwereza masewero olimbitsa thupi ndi mwendo wina.

Izinto zokwenza Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest

• Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu, gwirani pachimake ndikufinya ma glutes anu. Izi sizingopereka bata komanso kuonetsetsa kuti mukugwiritsa ntchito minofu yoyenera kukweza thupi lanu. Kulakwitsa kofala ndiko kugwiritsa ntchito m'munsi kumbuyo kuti mukweze thupi lomwe lingayambitse kupsinjika kapena kuvulala.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Pamene mukukweza mwendo umodzi ndikukokera bondo lanu pachifuwa chanu, onetsetsani kuti kayendetsedwe kake kakuchedwa ndi kulamulidwa. Pewani chiyeso chothamangira masewera olimbitsa thupi chifukwa angayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Sungani M'chiuno Mwanu: Mukamapanga mlatho umodzi wa glute, ndizofala kuti anthu asiye m'chiuno kapena kupendekera.

Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest?

Inde, oyamba kumene atha kupanga Single Leg Glute Bridge ndi Knee to Chest masewera olimbitsa thupi. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'ono ndikukhazikitsa, ndikuwonjezera pang'onopang'ono mphamvu ndi chipiriro zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest?

• Mlatho Wokwezeka wa Leg Single Glute wokhala ndi Knee mpaka pachifuwa: Mukusintha uku, phazi lanu limakwezedwa pamasitepe kapena benchi, ndikuwonjezera kusuntha ndikupangitsa kuti masewerawa akhale ovuta.
• Single Leg Glute Bridge yokhala ndi Knee ku Chifuwa ndi Kulemera kwa Ankle: Kuonjezera zolemera zamagulu ku mwendo wosuntha kumawonjezera kukana, kumapangitsa kuti minofu yanu igwire ntchito molimbika.
• Kukhazikika Mpira Umodzi wa Leg Glute Bridge wokhala ndi Knee mpaka pachifuwa: Kuchita izi ndi mpira wokhazikika pansi pa phazi lanu kumawonjezera chinthu chokhazikika ndikupangitsa pachimake chanu mogwira mtima.
• Single Leg Glute Bridge yokhala ndi Knee to Chest ndi Medicine Ball: Kusiyanaku kumaphatikizapo kunyamula mpira wamankhwala m'manja mwanu ndikutambasula manja anu, omwe amakhudza thupi lanu lakumtunda ndi pachimake pamodzi ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Mlatho Umodzi wa Leg Glute wokhala ndi Knee to Chest?

• Deadlifts: Deadlifts ndizochita zolimbitsa thupi chifukwa zimayang'ananso pa glutes ndi hamstrings, zofanana ndi Single Leg Glute Bridge ndi Knee to Chest, koma zimagwiranso ntchito pachimake ndi m'munsi, ndikuwonjezera zovuta zowonjezera ndikulimbitsa kumbuyo konse. unyolo.
• Clamshells: Zochitazi zimakwaniritsa Mlatho Wamodzi wa Glute Bridge wokhala ndi Knee to Chest poyang'ana gluteus medius ndi minimus, zomwe nthawi zambiri zimanyalanyazidwa muzochita zina, ndipo zimathandiza kuti chiuno chikhale chokhazikika, chomwe chili chofunikira popanga Single Leg Glute Bridge ndi Knee to Chifuwa molondola.