Suspension Hip Bridge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Hajarori
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Gastrocnemius, Hamstrings

Ukuxhumana kwe Suspension Hip Bridge

Suspension Hip Bridge ndi masewera olimbitsa thupi amphamvu omwe amayang'ana makamaka ma glutes, hamstrings, ndi core, kuthandizira kupititsa patsogolo mphamvu zochepetsera thupi komanso kukhazikika. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magulu olimbitsa thupi. Wina angafune kuphatikiza Suspension Hip Bridge muzochita zawo chifukwa cha zopindulitsa zake pakukweza bwino, kulimbikitsa kaimidwe kabwinoko, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Hip Bridge

• Phimbani mawondo anu ku ngodya ya 90-degree, ndikusunga mikono yanu pansi kuti ikhale yoyenera.
• Phatikizani pachimake chanu ndikukweza chiuno chanu pansi, ndikukankhira zidendene zanu zomwe zili muzitsulo zoyimitsidwa, mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Gwirani izi kwa masekondi angapo, ndikuwonetsetsa kuti mukufinya ma glutes anu pamwamba pakuyenda.
• Pang'onopang'ono tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kusunga ulamuliro nthawi yonse yoyenda.

Izinto zokwenza Suspension Hip Bridge

• Gwirani Ntchito Yanu: Musananyamule m'chiuno mwanu pansi, onetsetsani kuti pachimake chanu chakhudzidwa. Izi sizidzangopereka bata komanso kuteteza msana wanu kuvulala. Kulakwitsa kofala ndikudalira kwambiri mphamvu yakumbuyo yakumbuyo m'malo mochita pachimake.
• Mayendedwe Oyendetsedwa: Mukakweza m'chiuno mwanu, chitani pang'onopang'ono komanso mowongolera. Pewani kulakwitsa kofala pothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Kukula Kwathunthu kwa Hip: Onetsetsani kuti mukukulitsa m'chiuno mwanu pamwamba pakuyenda. Izi zikutanthauza kuti thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa mpaka mawondo anu. A kulakwitsa wamba si

Suspension Hip Bridge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Hip Bridge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Hip Bridge. Komabe, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Nthawi zonse sungani mawonekedwe ndi njira yoyenera kuti musavulale. Ngati simukudziwa momwe mungachitire izi, ndi bwino kupempha chitsogozo kuchokera kwa mphunzitsi wodziwika bwino wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Hip Bridge?

• Suspension Hip Bridge ndi Leg Extension: Mukakweza m'chiuno mwanu, tambani mwendo umodzi molunjika, mukugwira kwa masekondi angapo musanabwerere kumalo oyambira.
• Suspension Hip Bridge yokhala ndi Knee Tuck: Pamalo a mlatho, pindani bondo limodzi pachifuwa chanu, ndikumangirira pachifuwa chanu ndi glutes kuti mupeze zovuta zina.
• Suspension Hip Bridge yokhala ndi Resistance Band: Kuyika gulu lotsutsa kuzungulira ntchafu zanu kumawonjezera kupsinjika ndikulimbitsa minofu yanu.
• Suspension Hip Bridge Pulses: M'malo mogwira malo a mlatho, chitani mayendedwe ang'onoang'ono pamwamba pa mlatho kuti mugwirizane ndi glutes ndi hamstrings kwambiri.

Izinto zokufunda ezishisa ezivumelekile Suspension Hip Bridge?

• Kufa kwa mwendo umodzi wokha: Zochitazi zimayang'ana bwino komanso mphamvu m'munsi mwa thupi, makamaka hamstrings ndi glutes, zomwe zimagwirizana ndi Suspension Hip Bridge polimbikitsa mphamvu imodzi ndi kukhazikika.
• Swiss Ball Hamstring Curl: Zochitazi zimayang'ana mwachindunji hamstrings, gulu lalikulu la minofu lomwe likugwira ntchito mu Suspension Hip Bridge, lomwe lingathandize kupititsa patsogolo mphamvu ndi kulamulira kofunikira pa kayendetsedwe ka mlatho.