Levier Jiginni Hip Extension

• Bahagian Badan: Pinggul
• Peralatan: Mesin cekak
• Otot Utama: Gluteus Maximus
• Otot Sekunder: Hamstrings

Pengenalan kepada Levier Jiginni Hip Extension

Lever Standing Hip Extension ye fanga degeli ye min bɛ ɲɛsin fɔlɔ kɔkolo ni senkɔniw ma, o bɛ kɛ sababu ye ka balansi, jɔcogo ani farikolo duguma fanga bɛɛ lajɛlen ɲɛ. Nin farikoloɲɛnajɛ in ka ɲi farikoloɲɛnajɛlamɔgɔw ma, mɔgɔ kelen-kelen minnu bɛ girinya wuli, ani mɔgɔ minnu b’a fɛ k’u farikolo duguma fanga bonya walima ka u yɛrɛ labɛn joginw fɛ. Mɔgɔ dɔ bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ walasa k’a ka farikoloɲɛnajɛ kɛcogo ɲɛ, ka a farikolo duguma dawolo ton, walima ka dɛmɛ don a ka kɛnɛya ni joginw kunbɛnni na.

Melakukan: Panduan Langkah demi Langkah Levier Jiginni Hip Extension

• Aw bɛ aw girinya wuli ka a bila sen kelen kan, ka aw gɛnɛgɛnɛ kɔrɔta dɔɔni, ka sɔrɔ sen tɔ kelen bɛ to a yɛrɛ la.
• Aw bɛ aw sen hɔrɔnyalen kɔrɔta dɔɔni dɔɔni ka ɲɛ aw kɔfɛ, aw bɛ aw kɔ to a ka tilennen to ani aw kana aw biri cɛsirilan na.
• Aw bɛ aw sen kɔrɔta ka taa kɔfɛ fo ka se aw lafiya ma, ka aw senkɔniw digidigi lamaga sanfɛ.
• Aw bɛ aw sen jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, ka aw yɛrɛ minɛ a lamagacogo bɛɛ la, o kɔ aw bɛ segin o degeliw kan ni sen tɔ kelen ye.

Tips untuk Melakukan Levier Jiginni Hip Extension

• **Lamaga-lamagali min bɛ kɔrɔsi**: Ni aw bɛ kɔkili janya kɛ, lamaga ka kan ka kɛ dɔɔni dɔɔni ani ka a kɔlɔsi. Aw kana aw sen wuli ka taa ɲɛfɛ ka segin kɔfɛ. O nɔ na, ​​aw bɛ aw sinsin baara kɛli kan ni aw ka glute fasaw ye walasa ka aw sen kɔrɔta aw kɔfɛ. O bɛna a to farikolo yɔrɔ ɲumanw bɛ laɲini ani ka dɔ bɔ joginni farati la.
• **Aw kana a janya kojugu**: Misali min ka teli ka kɛ, o ye ka kɔkili janya kojugu, o bɛ se ka kɛ sababu ye ka kɔdimi walima jogin. Aw sen ka kan ka kɔrɔta dɔrɔn fo ka se yɔrɔ la, aw farikolo bɛ tilennen to yɔrɔ min na. Ni aw kɔ bɛ daminɛ ka kurukuru, aw bɛ aw sen kɔrɔta ka taa sanfɛ kojugu.
• **Engage Your Core**: Aw bɛ aw kɔnɔbara fasaw siri ka ɲɛ farikoloɲɛnajɛ bɛɛ kɔnɔ. O bɛna i dɛmɛ ka i ka balansi mara

Levier Jiginni Hip Extension Soalan Lazim

Adakah pemula boleh lakukan Levier Jiginni Hip Extension?

Ɔwɔ, daminɛbagaw bɛ se ka Lever Standing Hip Extension degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka aw yɛrɛ tanga jogin ma. Aw bɛ dɔ fara a girinya kan dɔɔni dɔɔni ni fanga ni muɲuli bɛ ka ɲɛ. A ka ɲi fana ka degelikɛnɛ walima mɔgɔ dɔnbaga dɔ bila ka farikoloɲɛnajɛ jira fɔlɔ walasa ka fɛɛrɛ ɲuman sɔrɔ.

Apakah variasi umum bagi Levier Jiginni Hip Extension?

• Resistance Band Standing Hip Extension: Nin fɛn caman ɲɔgɔnna in na, aw bɛ baara kɛ ni resistance band ye min sirilen don jiribolo barikama dɔ la ani aw senkɔni na, o kɔ aw bɛ kɔkili janya kɛ.
• Dumbbell Standing Hip Extension: Nin cogo in na, i bɛ dumbbell minɛ i gɛnɛgɛnɛ kurulen na ka kɔkili janya kɛ, o bɛ dɔ fara i girinya kan.
• Senkɔni girinya jɔlen kɔkili janya : O ye senkɔni girinya donli ye baarakɛsen na walasa ka dɔ fara a kɛlɛli kan ka a to kɔkili janya kɛli la.
• Smith ka masin jɔlen kɔkili janya : O fɛn caman ɲɔgɔnna ye ka baara kɛ ni Smith masin ye, i bɛ i sen bila barajuru jukɔrɔ ka sɔrɔ ka kɔkili janya kɛ.

Apakah latihan yang baik sebagai pelengkap untuk Levier Jiginni Hip Extension?

• Deadlifts: Nin degeliw bɛ farikolo kulu minnu bɔlen don ɲɔgɔn fɛ i n’a fɔ Lever Standing Hip Extension, olu sen bɛ o la, i n’a fɔ kɔkolow, kɔkiliw ani kɔ duguma, o bɛ farikolo duguma fanga ni a sabatili bɛɛ lajɛlen bonya.
• Fogonfogonw : Fogonfogonw bɛ baara kɛ farikolo yɔrɔ kelenw kan ni Lever Standing Hip Extension ye, n’o ye glutes, hamstrings ani quadriceps ye, o la, a bɛ balansi, jɛɲɔgɔnya ani kɔkolo lamagacogo ɲɛ.