Roll Hip Thrust

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

Ukuxhumana kwe Roll Hip Thrust

The Roll Hip Thrust ndi masewera olimbitsa thupi otsika kwambiri, omwe amayang'ana kwambiri ma glutes, hamstrings, ndi minofu yapakati kuti mukhale ndi mphamvu komanso kukhazikika. Zochita izi ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa champhamvu yake yosinthika komanso kusinthasintha. Anthu angasankhe kuphatikizira Roll Hip Thrust muzochita zawo zolimbitsa thupi kuti athe kupititsa patsogolo masewera olimbitsa thupi, kuthandizira kupewa kuvulala, ndikusema thupi lolimba, lopindika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Roll Hip Thrust

• Ikani manja anu pansi pambali panu ndi manja anu pansi kuti mukhale bata.
• Gwirani pachimake chanu ndikukweza m'chiuno mwanu pansi, ndikugwedeza msana wanu pamwamba pa vertebra imodzi panthawi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Gwirani malowa kwa masekondi angapo pamene mukufinya glutes pamwamba pa kayendetsedwe kake.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, ndikugwedeza msana wanu pansi pa vertebra imodzi panthawi. Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Roll Hip Thrust

• Mayendedwe Oyendetsedwa: Osathamangira masewera olimbitsa thupi. Kwezani barbell poyendetsa mapazi anu, kukulitsa m'chiuno mwanu molunjika ku bar. Kulemera kwanu kuyenera kuthandizidwa ndi mapewa anu ndi mapazi anu. Cholakwika chofala ndikugwiritsa ntchito m'munsi kumbuyo kuti mukweze kulemera, koma mphamvu iyenera kubwera kuchokera m'chiuno mwako ndi glutes.
• Kukula Kwathunthu kwa Hip: Onetsetsani kuti mwakwaniritsa kukulitsa kwa ntchafu zonse pamwamba pakuyenda. Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa mpaka mawondo anu. Pewani kulakwitsa kofala kwa kuchulukitsa m'munsi kumbuyo, zomwe zingayambitse kuvulala.
• Sungani Maondo Anu Panja: Cholakwika china chofala ndikulola mawondo kulowa mkati mwa masewera olimbitsa thupi. Ku

Roll Hip Thrust Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Roll Hip Thrust?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Roll Hip Thrust. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kulemera kwa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi luso lawo likuwonjezeka. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti awonetsetse kuti ali ndi fomu yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Roll Hip Thrust?

• Banded Roll Hip Thrust: Mu kusiyana uku, gulu lotsutsa limawonjezeredwa kuzungulira mawondo kuti liwonjezere mphamvu ya masewera olimbitsa thupi ndikuchita gluteus medius.
• Kulemera kwa Hip Thrust: Kusiyanaku kumaphatikizapo kuwonjezera kulemera, kaya mwa mawonekedwe a barbell kapena dumbbell, kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Kukweza M'chiuno Kukweza: Apa, mapazi amakwezedwa pamasitepe kapena benchi kuti awonjezere kusuntha ndikuwongolera ma glutes kuchokera mbali ina.
• Perekani M'chiuno M'chiuno Ndi Kuyimitsa: Kusinthaku kumaphatikizapo kupuma pamwamba pa kayendetsedwe kake, komwe kumawonjezera nthawi yopanikizika ndipo kungathandize kukulitsa mphamvu ya glute.

Izinto zokufunda ezishisa ezivumelekile Roll Hip Thrust?

• Ma squats: Ma squats samangogwira ntchito zolimbitsa thupi komanso amalimbitsa thupi lonse komanso pachimake, kupereka masewera olimbitsa thupi omwe amakwaniritsa cholinga cha Roll Hip Thrust.
• Deadlifts: Deadlifts imagwira m'munsi kumbuyo, glutes, ndi hamstrings zofanana ndi Roll Hip Thrusts, koma zimaphatikizaponso kumtunda kwa thupi, kupereka masewera olimbitsa thupi omwe angapangitse mphamvu zonse ndi kulimbitsa thupi.