2 Glute Bridge Exercise Variations to Target Specific Results

Zamkati

• Kwezani Bridge Yonse
• Kukweza Bridge Yogwira
• Onaninso za

mfulu3

Nthawi zonse muzichita masewera olimbitsa thupi mumagulu olimbitsa thupi ndikudabwa, kodi ndikuchita izi molondola? Muli ndi chifukwa chabwino cholingalirira mawonekedwe anu: Ngakhale tinthu tating'onoting'ono titha kusintha kwambiri momwe mumamverera ndikusunthira thupi lanu. (Aliyense yemwe pamapeto pake amadziwa bwino barre tuck amadziwa kuti izi ndi zoona.)

Ndi mlatho wa glute-womwe umakhala ndi kusiyanasiyana, kuyambira mlatho umodzi-mwendo kupita ku band bridge-backing positioning kumakhala kofunika kwambiri. Kuyika msana wanu pansi ndikunyamula msana wanu pansi pomwe kulumikizana kumatha kusintha zolimbitsa thupi kuchokera pakulimbitsa zolimba kupita kutsogolo kwa thupi, atero Shannon McClintock, mphunzitsi wamkulu wa chilolezo cha barre3.

Onsewa ali ndi malo awo pochita masewera olimbitsa thupi. Zimangotengera zomwe mukufuna kuchita. Umu ndi momwe mungakwaniritsire kusiyanasiyana kwa mlatho kuti mupeze zotsatira zabwino.

Kwezani Bridge Yonse

Momwe mungachitire: Bendani mawondo ndikuyika mapazi pansi. Kwezani mchiuno mpaka mulingo wokwera, ndikukweza zonse kumbuyo. Ganizirani kutambasulira mawondo anu kukhoma patsogolo panu kuti muthe kutalika. Gwirizanitsani zala pansi pa thupi pozungulira pamutu paphewa kuti mutuluke kwambiri kutsogolo kwa thupi ndi m'chiuno. Kwezani mmwamba ndikugwira.

Zomwe zimachita: "Izi zimagwiritsidwa ntchito mozama kuposa momwe zimagwiritsidwira ntchito zolimbitsa thupi," akutero a McClintock. Mudzamva m'chiuno mwako pamene kutsogolo kwa thupi lanu kumatulutsa, akutero.

Ngakhale kuti msana wosalowerera-wokhala ndi mapewa, chiuno, akakolo, ndi zala zonse zogwirizana-ndizofunikira kwambiri polimbitsa minofu yozungulira thunthu lanu, msana wanu wonse ukakwezedwa pansi, msana wanu umatha kuwonjezera pang'ono (umapindika kumbuyo), zomwe zili bwino kuti mutambasule, akutero McClintock. Ndicho chifukwa chake simungapeze ntchito yochuluka kwambiri ndi kusiyana uku. Chifukwa kutambasula kwakumbuyo kumapangitsa kuti kukhale kovuta kupeza kutambasula kwa m'chiuno (komwe ndi kubwerera kumbuyo kwa mwendo), ndizovuta kuti mutsegule mipando yanu pano.

Kukweza Bridge Yogwira

Momwe mungachitire:Phimbani mawondo ndikuyika mapazi motalikirana m'chiuno kapena mokulirapo pang'ono. Mizu pansi pamapazi, kuwasunga pansi pa mawondo. Kwezani mchiuno mmwamba. Kokani nthiti pansi ndikulowera ku mphasa (ngati mukuwona nthiti zikutuluka mukamayang'ana pansi, bwererani kumtunda kwa mphasa mpaka zitatha). Mapewa amakhalabe pamphasa, mapewa omasuka kutali ndi makutu. Chiuno chotsikira mpaka pansi pang'onopang'ono, kuyang'anira mpaka mpando ufike pansi. Kenako gwiritsani ntchito mipando ya mipando kuti ikweze poyambira, onetsetsani kuti kumbuyo kwakumaso kulumikizana ndi mphasa mukakweza.

Zomwe zimachita: Kusunga msana wanu wonse pamphasa kumapangitsa kuti izi zizisunthika, atero a McClintock. "Kukhala ndi kumtunda kwa msana wanu pamphasa kumapangitsa anthu kukhalabe msana wosalowerera ndale womwe suli wotetezeka kwa anthu ambiri, koma udzakuthandizani kuti muyambe kuyendetsa minofu yanu mosavuta." Popeza nthiti zanu zili pansi ndipo m'chiuno mwanu mwakwezedwa, mumatha kukwaniritsa ntchafu yanu yofunikira kuti muwotche glutes, akutero.

Ingokumbukirani: Ngati mukumva minofu yosiyana ndi glutes "yoyaka" (kutsogolo kwa ntchafu zanu kapena kutsogolo kwa chiuno chanu, mwachitsanzo) mungafunike kusintha pang'ono-kutsitsa bootie wanu kapena kuyenda pang'onopang'ono kuti mukwaniritse. zomwe zimapweteka-kumverera kwabwino.

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