Kungani kufanele usebenzise umshini we-hip thrust

I-hip thrust iwumsebenzi wama-hips oklanyelwe ukwandisa amandla akho, isivinini namandla.Kukusiza ukuthi welule izinqe zakho ngokuzidonsa ngemuva komzimba wakho.Uma ama-glutes akho angathuthukisiwe, amandla akho wonke, isivinini namandla ngeke abe namandla ngendlela okufanele abe ngayo.

Ngisho noma ungenza ezinye izivivinyo ukuze uqinise imilenze yakho, ama-glutes akho angumthombo oyinhloko wamandla futhi udinga ukwenza ama-hip thrust ukuze ufeze okusemandleni akho.Kunezindlela ezihlukene zokwenza i-hip thrust, kusukela ekusebenziseni izisindo kuya emishinini iye emilenzeni yakho ngokwayo.Noma iyiphi yalezi zivivinyo ingakusiza ukuthi usebenze ama-glutes akho futhi uthuthukise amandla engeziwe, isivinini kanye nokuqina.

Kunezizathu ezine eziyinhloko zokwenza i-hip thrust.

Kuzokwenza ngcono ubukhulu namandla ezinqulwini zakho.

Kuzothuthukisa ukusheshisa kwakho nesivinini sokugijima.

Kuzokwandisa amandla e-squat yakho ejulile.

Kuzokwenza ngcono umsebenzi jikelele womzimba wakho.

Ngiyilungiselela kanjani i-hip thrust?Ukuze wenze lo msebenzi, uzodinga ibhentshi.Ufuna ibhentshi liphakame ngokwanele ukuthi lishaye phakathi nomhlane wakho.Uma ibhentshi liphakathi kwamayintshi angu-13 no-19 ubude, kufanele lisebenze kubantu abaningi.Okufanelekile, uzobe uhlezi ufulathele ibhentshi, futhi ibhentshi kufanele likushaye phansi emahlombe akho.

Ngeke ukwazi ukususa umhlane wakho endleleni.Uma wenza ama-hip thrust, lokhu kuzoba indawo yokujika ebhentshini.Kukhona ukuhlukahluka kwe-hip thrust e-United States lapho ibhentshi libekwe phansi ngemuva, futhi abanye abantu bathola ukuthi lokhu kubeka umthwalo omningi ezinqulwini kanye nokucindezeleka okuncane emhlane.

Noma ngabe iyiphi indlela oyithandayo, umgomo wakho uwukuba umhlane wakho ujikeleze ebhentshini njengoba wenza umsebenzi.Ungawunyakazisi umhlane, vele uwuncikise ebhentshini bese uyaphenduka.