I-2 Glute Bridge Exercise Variations to Target Outfit Results

Umxholo

• Ukuphakanyiswa kweBhulorho epheleleyo
• Ukunyuswa kweBhulorho esebenzayo
• Uphengululo lwe

barre3

Ukhe wenze umthambo kwiqela lokuqina komzimba kwaye uzibuze, Ngaba ndenza oku nangoku? Unesizathu esivakalayo sokujonga ifom yakho: Nokuba ii-tweaks ezincinci zingenza umahluko omkhulu kuzo zombini apho uziva ushukuma khona kwaye unawuphi umphumo emzimbeni wakho. (Nabani na ekugqibeleni owazi kakuhle i-barre tuck uyazi ukuba oku kuyinyani.)

Ngebhulorho ye-glute-enoguquko olungenakubalwa, ukusuka kwibhulorho yomlenze omnye ukuya kwibhulorho yokukhaba umva ingqina ukuba ibalulekile über. Ukugcina uninzi lomqolo wakho emhlabeni xa kuthelekiswa nokuphakamisa umqolo wakho ngokupheleleyo emhlabeni ngelixa ibhulorho ingaguqula umthambo ukusuka ekuqiniseni impango uye kumphambili womzimba, utshilo uShannon McClintock, umqeqeshi oyintloko we-franchise ye-barre3.

Bobabini banendawo yabo ekuzilolongeni. Kuxhomekeka kwinto ojonge nje ukuyenza. Nantsi indlela yokuqonda zombini ukwahluka kwebhulorho kwezona ziphumo zibalaseleyo.

Ukuphakanyiswa kweBhulorho epheleleyo

Uyenza njani: Guqa amadolo uze ubeke iinyawo tyaba emhlabeni. Phakamisa isinqe ukuya kwinqanaba eliphezulu, uphakamise wonke umva uphume emhlabeni. Cinga ngokwandisa amadolo phambili eludongeni oluphambi kwakho ukuze ukwazi ukwandisa ubude. Faka iminwe ngaphantsi komzimba ngokuziqengqa kwiintloko zamagxa ukuze ukhululeke nangakumbi ngaphambili nangasemzimbeni nasezinqeni. Phakamisa phezulu ubambe.

Yintoni eyenzayo: "Oku kusetyenziselwa injongo ethe chatha kunokusetyenziselwa ukuqinisa isihlalo," utshilo uMcClintock. Uyakuziva kwi-hip flexors yakho njengoko umphambili womzimba wakho ukhupha, uyaphawula.

Nangona umgudu ongathathi hlangothi-unamahlombe akho, iinqumlo, amaqatha, kunye neenzwane zonke zilungelelaniswe-kubalulekile ekuqiniseni imisipha ejikeleze umboko wakho, xa umqolo wakho wonke uphakanyisiwe emhlabeni, umgudu wakho ungaya kwandiswa kancinci (iyagoba ngasemva), elungile ngeenjongo zokolula, uphawula uMcClintock. Kungenxa yoko le nto ungazukufumana umsebenzi omninzi kakhulu ngobu gliti. Ngenxa yokuba ulwandiso oluncinci lwangasemva lwenza kube nzima ukufumana isandiso esisebenzayo se-hip (esishukumisela umva umlenze), kunzima ukwenza izihlunu zakho zihlale apha.

Ukunyuswa kweBhulorho esebenzayo

Uyenza njani:Bendisa amadolo kwaye ubeke iinyawo nokuba zi-hip-wide ngaphandle okanye ukubanzi kancinci. Qalisa ungene ezinyaweni, uzigcine zibekwe ngaphantsi kwamadolo. Phakamisa isinqe phezulu. Dweba iimbambo ezantsi kwaye ungene kumatshini (ukuba ungabona iimbambo ziphuma xa ujonge phantsi, zoba ngaphezulu ngasemva emethini zide ziphele). Amagxa ahlala ekhukweni, aphumle amagxa kude neendlebe. Izinqe ezisezantsi phantsi ukuya emhlabeni ngokucothayo, ugcine ulawulo de isihlalo sichukumise umgangatho. Emva koko sebenzisa izihlunu zokuhlala ukuze uphakamise umva ukuya kwindawo yokuqala, uqinisekisa ukuba umva ongaphezulu uhlala udibene ne-mat xa uphakamisa.

Yintoni eyenzayo: Ukugcina uninzi lomqolo wakho kula mat kwenza oku kuhambe ngamandla, utshilo uMcClintock. "Ukuba nenxalenye ephezulu yomqolo wakho emethini kuvumela abantu ukuba bahlale kumqolo ongathathi hlangothi ongakhuselekanga kuphela kubantu abaninzi, kodwa kuya kunceda ngokulula ukwenza izihlunu zakho zihlale lula." Kuba iimbambo zakho ziphantsi kwaye inyonga yakho iphakanyisiwe, uyakwazi ukufezekisa ulwandiso lwenyonga olufunekayo ukutshisa ubuqaqawuli bakho, utshilo.

Khumbula nje: Ukuba uziva umsipha owahlukileyo kune "glutes" burn (umphambili wamathanga akho okanye umphambili wesinqe sakho, umzekelo) kungafuneka wenze uhlengahlengiso ezimbalwa-ukunciphisa i-bootie yakho okanye ukuhamba kancinci ukufikelela ukuba ubuhlungu-imvakalelo elungileyo.

Uphengululo lwe