I-hip thrust ngumsebenzi wesinqe olungiselelwe ukwandisa amandla akho, isantya kunye namandla.Ikunceda ukuba wolule izinqe zakho ngokuzitsala emva komzimba wakho.Xa i-glutes yakho ingaphuhliswanga, amandla akho onke, isantya kunye namandla akayi kuba namandla njengoko kufuneka abe.
Nangona unokwenza ezinye izivivinyo zokuqinisa imilenze yakho, i-glutes yakho ngowona mthombo wamandla kwaye kufuneka wenze i-hip thrusts ukufezekisa okusemandleni akho.Kukho iindlela ezahlukeneyo zokwenza i-hip thrust, ukusuka ekusebenziseni iintsimbi ukuya koomatshini ukuya emilenzeni yakho ngokwabo.Nayiphi na kwezi mithambo inokukunceda ukuba usebenze i-glutes yakho kwaye uphuhlise amandla amaninzi, isantya kunye nokuqina.
Kukho izizathu ezine eziphambili zokwenza i-hip thrust.
Kuya kuphucula ubungakanani kunye namandla ezinqeni zakho.
Iyakuphucula isantya sakho kunye nesantya sokubaleka.
Iyakwandisa amandla e-squat yakho enzulu.
Iya kuphucula umsebenzi wonke womzimba wakho.
Ndiyilungiselela njani i-hip thrust?Ukwenza lo msebenzi, uya kufuna ibhentshi.Ufuna ukuba ibhentshi iphakame ngokwaneleyo ukuba ibethe phakathi komqolo wakho.Ukuba ibhentshi iphakathi kwe-13 kunye ne-19 intshi ubude, kufuneka isebenze kubantu abaninzi.Ngokufanelekileyo, uya kuhlala ngomqolo wakho ebhentshini, kwaye ibhentshi kufuneka ikubethe emazantsi amagxa akho.
Awuyi kukwazi ukususa umva wakho endleleni.Xa usenza i-hip thrust, oku kuya kuba yindawo yokuguqula umqolo wakho kwibhentshi.Kukho ukuhluka kwe-hip thrust e-United States apho ibhentshi ibekwe ezantsi ngasemva, kwaye abanye abantu bafumanisa ukuba oku kubeka umthwalo ongaphezulu kwi-hip kunye noxinzelelo oluncinci kumqolo.
Nokuba yeyiphi na indlela oyikhethayo, injongo yakho kukuba umqolo wakho ujikeleze ebhentshini njengoko usenza umthambo.Musa ukuwususa umva wakho, vele uthembele kwibhentshi kwaye ujikeleze.
Ixesha lokuposa: Mar-24-2023