Straight Leg Hip Bridge

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

Ukuxhumana kwe Straight Leg Hip Bridge

Mlatho wa Straight Leg Hip Bridge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kulimbitsa ma glutes, hamstrings, ndi minofu yapakati, kulimbikitsa kukhazikika komanso kukhazikika. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuchita izi osati kuti angowonjezera mphamvu za thupi lawo komanso kuti asinthe kaimidwe kawo, kusinthasintha, ndi kusinthasintha kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Straight Leg Hip Bridge

• Kwezani mwendo umodzi molunjika, kusunga ntchafu zanu molunjika.
• Gwirani pakati panu ndikukankhira chidendene chanu pansi, kukweza chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Imani pang'ono pamwamba, ndikufinya kukhudzika kwanu kuti muyambitsenso.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe mwendo wina.

Izinto zokwenza Straight Leg Hip Bridge

• Gwirani Ntchito Yanu: Musanayambe kusuntha, onetsetsani kuti mwagwirizanitsa maziko anu. Izi zikutanthauza kumangitsa minofu ya m'mimba mwako ngati kuti mukulimbana ndi nkhonya. Izi zidzakuthandizani kukhazikika thupi lanu panthawi yonse yochita masewera olimbitsa thupi ndikupewa zovuta zilizonse zosafunikira pamsana wanu. Zolakwika zomwe muyenera kuzipewa: Osayiwala kukhudza pachimake chanu. Izi ndizofunikira kuti mukhale ndi mawonekedwe oyenera komanso kupewa kuvulala.
• Kwezani ndi Kutsitsa Pang'onopang'ono: Kanikizani chidendene chanu pansi ndikukweza m'chiuno mwanu pansi ndikuwongolera msana wanu. Tsitsani thupi lanu kubwerera kumalo oyambira pang'onopang'ono ndikuwongolera. Wamba

Straight Leg Hip Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Straight Leg Hip Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Straight Leg Hip Bridge, koma atha kuwona kuti ndizovuta poyamba. Ndikofunika kuti muyambe ndi masewera olimbitsa thupi kuti mupange mphamvu ndikumvetsetsa mawonekedwe olondola. Akakhala omasuka ndi izi, amatha kupita patsogolo pakusintha kwa mwendo wowongoka. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Straight Leg Hip Bridge?

• Weighted Hip Bridge: Mukusintha uku, mutha kuyika zolemetsa pamimba panu kuti muwonjezere kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Marching Hip Bridge: Izi zimaphatikizapo kukweza mwendo umodzi nthawi imodzi kupita kumalo ngati kuguba kwinaku mukukweza chiuno, zomwe zimapangitsa kuti mukhale ogwirizana komanso okhazikika pamasewerawa.
• Mlatho wa Hip wokhala ndi Resistance Band: Pakusiyana uku, mumayika gulu lotsutsa kuzungulira ntchafu zanu ndikukankhira pamene mukukweza m'chiuno mwanu, kukulitsa kukana ndikulunjika m'chiuno mwanu ndi glutes.
• Mlatho wa Hip pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuyika mapazi anu pa mpira wokhazikika, zomwe zimawonjezera zovuta kuti mukhale olimba komanso okhazikika.

Izinto zokufunda ezishisa ezivumelekile Straight Leg Hip Bridge?

• Deadlifts: Deadlifts ndi ogwirizana bwino ndi Straight Leg Hip Bridge pamene amayang'ananso pa unyolo wam'mbuyo - glutes, hamstrings, ndi kumunsi kumbuyo - kupititsa patsogolo mphamvu zonse ndi kukhazikika kofunikira pa Straight Leg Hip Bridge.
• Mapulani: Mapulani amathandizira Straight Leg Hip Bridge polimbitsa minofu yapakati, yomwe ndi yofunika kwambiri kuti mukhalebe okhazikika komanso okhazikika pa Mlatho wa Straight Leg Hip Bridge, potero kumapangitsa kuti ntchitoyi ikhale yogwira mtima.