Glute Bridge Sen kelen bɛ Banc kan
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Pengenalan kepada Glute Bridge Sen kelen bɛ Banc kan
Glute Bridge One Leg on Bench ye farikoloɲɛnajɛ ye min bɛ se ka kɛ kosɛbɛ, min bɛ kɔkiliw, senkɔniw, ani kɔkolow laɲini ani k’u barika bonya, ka sɔrɔ fana ka kɔkiliw lamagacogo ni u sabatili ɲɛ. A dafalen don farikoloɲɛnajɛlamɔgɔw, farikoloɲɛnajɛ kanubagaw, ani mɔgɔ minnu bɛ ka kɛnɛya ka bɔ farikolo duguma joginw na minnu b’a fɛ k’u farikolo duguma fanga n’u ka se ka fɛn caman sɛgɛsɛgɛ. Ni mɔgɔ kelen-kelen bɛɛ ye nin farikoloɲɛnajɛ in don u ka delinako la, u bɛ se k’u ka farikoloɲɛnajɛ kɛcogo ɲɛ, ka joginw kunbɛnni dɛmɛ, ani ka farikolo duguma kɛnɛya bɛɛ lajɛlen sabati.
Melakukan: Panduan Langkah demi Langkah Glute Bridge Sen kelen bɛ Banc kan
- Aw bɛ aw sen turulen gɛrɛgɛrɛ ka aw kɔkiliw kɔrɔta ka bɔ duguma ka aw sen tɔ kelen janya, nin ye aw daminɛyɔrɔ ye.
- Aw bɛ aw kɔkiliw jigin ka jigin fo u ka wuli ka bɔ duguma dɔrɔn, ka aw sen janyalen to ka kɔrɔta.
- Aw bɛ aw kɔkiliw gɛrɛntɛ ka segin san fɛ ka se a daminɛyɔrɔ ma ka aw sen janyalen to a cogo kelen na.
- Aw bɛ segin nin lamaga ninnu kan seginkanni hakɛ ɲininen na, o kɔ aw bɛ senw wuli ka o ɲɔgɔn kɛ.
Tips untuk Melakukan Glute Bridge Sen kelen bɛ Banc kan
- Senw bilali : Aw bɛ sen kelen janya ka ɲɛ ka bɔ kɛnɛma ka sen tɔ kelen to duguma. Aw sen ka kan ka kɛ aw gɛnɛgɛnɛ jukɔrɔ yɛrɛ. Misali min ka teli ka kɛ, o ye ka sen janya kojugu ka bɔ kɛnɛma walima ka surunya kɔkolo la kojugu, o bɛ se ka gɛnɛgɛnɛ degun.
- Lamagacogo min bɛ kɔrɔsi: Ni aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma, aw bɛ aw jija ka o kɛ cogo la min bɛ aw kɔlɔsi. Aw bɛ aw yɛrɛ tanga teliya la lamaga la barisa o bɛ se ka kɛ sababu ye ka a kɛ cogo jugu la ani ka joginni kɛ. Aw farikolo ka kan ka tigɛli kɛ ka bɔ aw kamankunw na ka taa a bila aw gɛnɛgɛnɛw na.
- Engage Your Core: Aw bɛ aw ka abs to engaged degeliw bɛɛ kɔnɔ. O tɛ dɛmɛ dɔrɔn ka aw farikolo sabati, nka a bɛ aw hakili to a la fana
Glute Bridge Sen kelen bɛ Banc kan Soalan Lazim
Adakah pemula boleh lakukan Glute Bridge Sen kelen bɛ Banc kan?
Ɔwɔ, daminɛbagaw bɛ se ka Glute Bridge One Leg on Bench farikoloɲɛnajɛ kɛ. Nka, a nafa ka bon ka daminɛ ni glute bridge degeliw jɔnjɔn ye walasa ka fanga ni cogoya ɲuman sɔrɔ sani i ka taa ɲɛ ka taa sen kelen caman ɲɔgɔnnabɔli la. Nin degeli in bɛ se ka gɛlɛya dɔɔnin daminɛbagaw ma bawo a bɛ balansi ɲuman ni fanga koloma de wajibiya. A ka ɲi tuma bɛɛ ka farikoloɲɛnajɛ kura o kura kɛ baarakɛla degebaga dɔ ka kɔlɔsili kɔnɔ walasa ka i yɛrɛ tanga joginni si ma min bɛ se ka kɛ.
Apakah variasi umum bagi Glute Bridge Sen kelen bɛ Banc kan?
- Glute Bridge with Resistance Band: O fɛn caman ɲɔgɔnna in na, resistance band bɛ bila cɛya lamini na walasa ka gɛlɛya wɛrɛ fara glute bridge kan.
- Glute Bridge with Weight: O fɛn caman ɲɔgɔnna ye ka dumbbell walima barbell minɛ i kɔ la ka i to glute bridge kɛli la, o bɛ girinya kunbɛnni dɔ fara farikoloɲɛnajɛ kan.
- Glute Bridge with Swiss Ball: Sani ka kɛ banbali ye, o fɛn caman ɲɔgɔnna bɛ baara kɛ ni Swiss bolo ye senw na, o bɛ basigibaliya fɛn dɔ fara a kan ani ka baara kɛ ni kɔnɔna ye ka fara glutes kan.
- Glute Bridge with Feet Elevated: O fɛn caman ɲɔgɔnna in na, sen fila bɛɛ bɛ bila yɔrɔ kɔrɔtalen dɔ kan i n’a fɔ sigilan walima senna, o bɛ dɔ fara farikoloɲɛnajɛ gɛlɛya kan.
Apakah latihan yang baik sebagai pelengkap untuk Glute Bridge Sen kelen bɛ Banc kan?
- Bulgari Split Squat bɛ Glute Bridge One Leg on Bench dafa bawo a bɛ sen kelen bɔ ɲɔgɔn na a waati kelen na, i n’a fɔ Glute Bridge, wa a bɛ glute ni senkɔniw fana laɲini, o bɛ dɛmɛ ka balansi ni ɲɔgɔndɛmɛ ɲɛ.
- Deadlifts ye degeliw nafama wɛrɛ ye min bɛ Glute Bridge One Leg on Bench dafa barisa u bɛ farikolo kulu kelenw de laɲini - glutes, hamstrings, ani kɔ duguma, o bɛ kɔfɛ cakɛda fanga ni sabatili bɛɛ lajɛlen sabati.
Kata kunci berkaitan dengan Glute Bridge Sen kelen bɛ Banc kan
- Sen kelen Glute Bridge Degeliw
- Farikolo girinya Hip Exercise
- Sen kelen Pont Workout
- Glute barika bonya ni Bench ye
- Pont Glute (Blan) min bɛ kɛ fan kelen fɛ
- Farikolo girinya Bench Exercise for Hips
- Sen kelen Glute Bridge kan Banc kan
- Hip Targeting Farikolo girinya degeliw
- Glute Bridge ni Sen kelen kɔrɔtalen
- Sen kelen Hip Lift kan Banc kan.