Momwe Mungapangire Zosiyanasiyana 5 pa Glute Bridge Exercise

Zamkati

• Miyendo inaloza chakumbuyo
• Miyendo inaloza kutsogolo
• Onetsetsani kupyola zidendene
• Sindikizani zala zakumiyendo
• Mlatho wamiyendo umodzi wamiyendo
• Pitani ku mulingo wotsatira
• Zoyimira mwachangu zamitundu yonse yamlatho wa glute
• Kutenga
• 3 Kusunthira Kulimbitsa Ulemerero

Masewera olimbitsa thupi a glute ndi masewera olimbitsa thupi, ovuta, komanso ogwira ntchito. Ndizowonjezera zabwino pazochita zilizonse zolimbitsa thupi, mosasamala zaka zanu kapena kulimbitsa thupi kwanu. Kusunthira kumeneku kumayang'ana kumbuyo kwa miyendo yanu, kapena unyolo wakumbuyo. Omwe amasunthira patsogolo munyolo wanu wam'mbuyo amaphatikiza ma hamstrings ndi glutes.

Minofu yamphamvu imeneyi imadutsa kumbuyo kwanu ndipo ili ndi udindo wopanga mphamvu zambiri zomwe thupi lanu limapanga. Chifukwa ndi zamphamvu kwambiri, zimafunikira mphamvu zambiri kuti zigwire ntchito. Mwanjira ina, mumawotcha mafuta opatsa mphamvu kwambiri mukamawaphatikiza ndi masewera olimbitsa thupi monga kuthamanga ndi kupalasa njinga. Izi zitha kukopa chidwi cha omwe akufuna kukwaniritsa zolimbitsa thupi monga kupeza mphamvu, kuonda, kapena kudula.

Kulimbitsa unyolo wanu wam'mbuyo kumathandizira kukulitsa mphamvu yanu yakumbuyo ndikukhazikika. Mukamachita bwino ndi mawonekedwe abwino, mlatho wa glute umatha kuthandizira kukulitsa mphamvu yaminyewa yoyandikira msana wanu, zomwe zimapangitsa kuti mukhale okhazikika.

Kusunthaku sikufuna zida ndi malo ochepa. Zomwe mukusowa ndi malo oti mugone. Ndizosunthira zochepa, zomwe zimapangitsa kuti zikhale zabwino kwa iwo omwe ali ndi vuto la mawondo kapena mchiuno.

Miyendo inaloza chakumbuyo

Kusiyanasiyana kwa mlatho wamtundu wachikhalidwe ndi njira yabwino yolunjika kunja kwa ntchafu zanu ndi glutes.

Zida zofunikira: Palibe zida zofunika. Yoga mphasa mwachangu kuti muchepetse kusowa kwammbuyo.

Minofu imagwira ntchito: Kusiyanaku makamaka kumayang'ana gawo lanu lokhazikika ndi vastus lateralis.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndipo mapazi anu atayikidwa pansi.
2. Onetsetsani kuti zala zanu zatembenukira panja pamakona a digirii 45 ndipo mawondo anu akuyang'ana mbali imodzimodziyo ndi zala zanu.
3. Yendetsani m'miyendo yanu ndikukankhira m'chiuno mwanu. Muyenera kumva kusiyanaku kutopetsa gawo lakunja la ntchafu zanu.
4. Onetsetsani kuti mukugwada pamapazi anu nthawi yonseyi. Musalole kuti zisunthire patsogolo pazala.
5. Moyenda mosamala, mulole mchiuno mwanu ubwerere pansi. Izi kumaliza 1 kubwereza.
6. Chitani magawo atatu obwereza 15, kapena kuzungulira katatu kwa mphindi 30.

Miyendo inaloza kutsogolo

Kulongosola miyendo yanu molunjika ndikusungitsa mawondo anu pafupi kumathandizira kuloza mkati mwa ntchafu zanu ndi minofu yolimba yomwe ili pakatikati panu.

Zida zofunikira: Palibe zida zofunika. Yoga mphasa mwachangu kuti muchepetse kusowa kwammbuyo.

Minofu imagwira ntchito: Kusinthaku kumayang'ana makamaka adductor longus, gracilis, adductor magnus, ndi sartorius.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndipo mapazi anu atayikidwa pansi.
2. Onetsetsani kuti zala zanu zakulozerani kutsogolo ndipo ntchafu zanu zikufanana.
3. Yendetsani m'miyendo yanu ndikukankhira m'chiuno mwanu. Muyenera kumva kusiyanaku kukutopetsa mkati mwa ntchafu zanu.
4. Onetsetsani kuti mukugwada pamapazi anu nthawi yonseyi.
5. Moyenda mosamala, mulole mchiuno mwanu ubwerere pansi. Izi kumaliza 1 kubwereza.
6. Chitani magawo atatu obwereza 15, kapena kuzungulira katatu kwa mphindi 30.

Onetsetsani kupyola zidendene

Kuyang'ana kwambiri kupyola zidendene mukakweza m'chiuno kumapangitsa kuti minofu yanu izikhala yolimba komanso yolumikizana kwambiri.

Zida zofunikira: Palibe zida zofunika. Yoga mphasa mwachangu kuti muchepetse kusowa kwammbuyo.

Minofu imagwira ntchito: Kusiyanaku kumayang'ana makamaka biceps femoris, semitendinosis, gracilis, gluteus maximus, ndi gluteus medius.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndipo mapazi anu atayikidwa pansi.
2. Yendetsani thupi lanu pansi pazidendene ndikukweza mchiuno mwanu.
3. Muyenera kumva kusiyanaku kutopa kumbuyo kwa miyendo yanu ndi glutes.
4. Kuti muwonetsetse kuti mukuyang'ana kumapeto kwa ntchafu zanu, tulutsani zala zanu pansi mukamakwera.
5. Moyenda mosamala, mulole mchiuno mwanu ubwerere pansi. Izi kumaliza 1 kubwereza.
6. Chitani magawo atatu obwereza 15, kapena kuzungulira katatu kwa mphindi 30.

Sindikizani zala zakumiyendo

Kuyendetsa kulemera kwanu kupyola zala zanu kumakakamiza minofu yanu ya quadricep kuti igwire ntchito yambiri. Ndi lingaliro labwino kusinthira kulemera kwanu kupyola zidendene ndi zala, kuti magawo am'mbuyo ndi am'mbuyo mwa ntchafu zanu zonse atope.

Zida zofunikira: Palibe zida zofunika. Yoga mphasa mwachangu kuti muchepetse kusowa kwammbuyo.

Minofu imagwira ntchito: Kusinthaku makamaka kumalimbana ndi rectus femoris, vastus lateralis, vastus medius, ndi sartorius.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndipo mapazi anu atayikidwa pansi.
2. Kwezani zidendene zanu, kuyendetsa thupi lanu pansi kupyola zala zanu, ndikukweza mchiuno mwanu.
3. Kuti muwonetsetse kuti mukuyang'ana kumapeto kwa ntchafu zanu, tulutsani zala zanu pansi mukamakwera.
4. Moyenda mosamala, mulole mchiuno mwanu ubwerere pansi. Izi kumaliza 1 kubwereza.
5. Chitani magawo atatu obwereza 15, kapena kuzungulira katatu kwa mphindi 30.

Mlatho wamiyendo umodzi wamiyendo

Kusintha mlatho wama glute kuti muzingogwira mwendo umodzi nthawi imodzi ndi njira yabwino yogwiritsira ntchito mphamvu ya mwendo uliwonse ndi kukhazikika kwanu.

Zida zofunikira: Palibe zida zofunika. Yoga mphasa mwachangu kuti muchepetse kusowa kwammbuyo.

Minofu imagwira ntchito: Kutengera ndi momwe mumapondera phazi lanu, kusunthaku kumatha kuloza minofu iliyonse yomwe mukufuna.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndipo mapazi anu atayikidwa pansi. Kwezani mwendo umodzi pansi ndikulunjika mlengalenga.
2. Yendetsani kulemera kwanu pansi mwendo pansi.
3. Yesetsani kusunga mchiuno mwanu. Muyenera kumva kusiyanaku kukutopetsa ntchafu yanu yonse ndi matako anu.
4. Moyenda mosamala, mulole mchiuno mwanu ubwerere pansi. Izi kumaliza 1 kubwereza.
5. Chitani magawo atatu obwereza 15, kapena kuzungulira katatu kwa mphindi 30.

Pitani ku mulingo wotsatira

Mutha kukweza zovuta zamtundu uliwonse wamlatho wa glute pongoyika cholemera m'chiuno mwanu. Izi zikuthandizani kuti muzigwiritsa ntchito mphamvu yanu yolimba komanso yolimbitsa thupi komanso kuyikweza.

1. Yambani mosasunthika kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa digirii 90 ndipo mapazi anu atagwa pansi.
2. Pumutsani kulemera kwanu motsutsana ndi mafupa anu a m'chiuno, kuwugwirizira.
3. Sinthani kulemera kwake ndi kubwereza ngati kuli kofunikira ngati ndizovuta kwambiri kukakamiza chiuno chanu chakumwamba.

Zoyimira mwachangu zamitundu yonse yamlatho wa glute

Ngati mwatsopano pa mlatho wamagetsi, nazi malangizo ena owonjezera:

• Yambani kuyenda kumbuyo kwanu ndi miyendo yanu yokhotakhota pamtunda wa madigiri 90 ndi mapazi pansi.
• Sungani maziko anu okhazikika ndikuchita nawo, ndikumata minofu yanu yam'mimba.
• Yesetsani kulemera kwanu kupyola phazi lanu kuti mukweze m'chiuno mwanu.
• Pamwamba pa gululi, mapewa anu, chiuno, ndi mawondo ayenera kukhala molunjika.
• Mutha kukhala ndi malo apamwambawa kwakanthawi, kapena mutha kubwereza mobwerezabwereza kukweza m'chiuno.
• Onetsetsani kuti musunge msana wanu ndikukhazikika pagulu lonselo.
• Yambirani kufinya matako anu ndikusunga maondo anu ndi zala zanu pamzere womwewo.
• Ngati mukumva kuti mukuvutika ndi mawonekedwe anu, pumulani pang'ono ndikupezanso bwino kuti mupezenso mphamvu ndikuchita bwino.

Kutenga

Njira yachangu kwambiri yosungulumwa ndikulimbitsa thupi ndikuchita zomwezo tsiku lililonse.

3 Kusunthira Kulimbitsa Ulemerero

Kuphatikiza kupotoza pakuchita masewera olimbitsa thupi ngati mlatho wa glute ndi njira yabwino yolumikizira minofu yosiyanasiyana ndikusunga ubongo wanu ndi thupi lanu. Mutha kuyembekezera kumva kuwawa m'malo atsopano m'thupi lanu, pomwe mukugwiritsa ntchito minofu yatsopano kuti musinthe.