Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge

• Bahagian Badan: Pinggul
• Peralatan: Berat badan
• Otot Utama: Gluteus Maximus
• Otot Sekunder: Hamstrings, Quadriceps

Pengenalan kepada Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge

Leg Over Knee Glute Bridge ye farikoloɲɛnajɛ ye min dabɔra ka kɔkolo fasaw, kɔ duguma ani senkɔniw barika bonya, o bɛ kɛ sababu ye ka balansi ɲɛ, ka jɔ ka ɲɛ, ani ka farikoloɲɛnajɛ kɛcogo ɲɛ. Nin farikoloɲɛnajɛ in bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ k’u farikolo duguma ni u fanga koloma laɲini. Mɔgɔw ​​bɛ se k’a sugandi ka Leg Over Knee Glute Bridge don u ka farikoloɲɛnajɛ kɛcogo la walasa ka u ka farikoloɲɛnajɛ bɛɛ lajɛlen bonya, ka farikolo fanga ɲɛ, ani ka joginw kunbɛnni dɛmɛ.

Melakukan: Panduan Langkah demi Langkah Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge

• Aw bɛ aw kininbolo senkɔni tigɛ aw kininbolo gɛnɛgɛnɛ kan, ka ja naani cogoya dɔ dilan ni aw senw ye.
• Aw bɛ aw kininbolo senkɔni gɛrɛgɛrɛ, aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma fo aw farikolo ka tilennen kɛ ka bɔ aw kamankunw na ka taa aw gɛnɛgɛnɛ kɔrɔtalen na.
• Aw bɛ nin jɔyɔrɔ in minɛ fo sekɔndi damadɔ, aw bɛ aw jija ka aw ka kɔkiliw ni aw kɔkolo don ɲɔgɔn na.
• Aw bɛ aw kɔkiliw jigin dɔɔni dɔɔni ka segin duguma ka segin degeliw kan, ka senw ɲɔgɔn falen-falen segin-ka-bɔnye hakɛ dɔ kɔfɛ.

Tips untuk Melakukan Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge

• Aw bɛ aw kɔkolo minɛ: Sani aw ka aw kɔkiliw kɔrɔta ka bɔ duguma, aw bɛ aw kɔkili don aw kɔnɔ ni aw bɛ aw kɔnɔbara sama ka taa aw kɔkolo fan fɛ. O tɛna aw dɛmɛ dɔrɔn ka balansi mara, nka a bɛna aw kɔ duguma fana tanga degun ma. Aw kana aw kɔ kuru barisa o bɛ se ka kɛ sababu ye ka kɔdimi bila mɔgɔ la.
• Kɔrɔta ani ka jigin dɔɔni dɔɔni: Ni aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma, aw bɛ o kɛ dɔɔni dɔɔni ani ka a kɔlɔsi, aw bɛ a lajɛ ni aw bɛ baara kɛ ni aw kɔkiliw ye, aw tɛ baara kɛ ni aw kɔ dugumayanfan ye walasa ka kɔrɔta kɛ. O cogo kelen na, aw bɛ aw farikolo jigin ka segin a daminɛyɔrɔ la dɔɔni dɔɔni. Aw kana aw kɔkiliw jigin joona barisa o bɛ se ka kɛ sababu ye ka aw jogin.
• Aw bɛ aw kɔ lafiya: A ka ca a la

Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge Soalan Lazim

Adakah pemula boleh lakukan Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge?

Ɔwɔ, daminɛbagaw bɛ se ka Leg Over Knee Glute Bridge degeliw kɛ. Nka, u ka kan ka daminɛ ni glute bridge degeliw jɔnjɔn ye fɔlɔ walasa ka fanga sɔrɔ ani ka a cogo ɲuman dege. Ni u lafiyalen don farikoloɲɛnajɛ jɔnjɔn na, u bɛ se ka taa ɲɛ ka se Senna Gɛnɛgɛnɛ caman ɲɔgɔnna caman cili ma. A nafa ka bon fana daminɛbagaw ka daminɛ ni segin-ka-bɔnye dɔgɔmanw ye ani ka dɔ fara a kan dɔɔni dɔɔni ni u fanga ni u muɲuli bɛ ka bonya. I n’a fɔ farikoloɲɛnajɛ suguya bɛɛ, a nafa ka bon kosɛbɛ ka a lajɛ ni a kɛcogo bɛnnen don walasa i kana jogin. Ni dimi walima dusukasi dɔ bɛ u la, u ka kan ka farikoloɲɛnajɛ dabila ka taa farikoloɲɛnajɛla walima farikoloɲɛnajɛla dɔ fɛ.

Apakah variasi umum bagi Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge?

• Glute Bridge March (Glute Bridge March): O ye gɛnɛgɛnɛw kɔrɔtacogo ye ka ɲɔgɔn falen-falen ka taa disi fan fɛ bridge degeliw senfɛ, o bɛ dɔ fara core sabatili kan ani glute activation.
• Glute Bridge with Resistance Band (Glute Bridge with Resistance Band): O fɛn caman ɲɔgɔnna ye ka resistance band dɔ bila cɛya lamini na gɛnɛgɛnɛw sanfɛ dɔrɔn, o bɛ dɔ fara resistance kan, o la, a bɛ dɔ fara farikoloɲɛnajɛ fanga kan.
• Glute Bridge kɔrɔtalen : O ye senw bilali ye yɔrɔ kɔrɔtalen kan i n’a fɔ sigilan walima sennasanbara, o bɛ dɔ fara a lamagacogo kan ani ka glute ni senkɔniw minɛ kosɛbɛ.
• Glute Bridge Pulses (Glute Bridge Pulses) : O bɛ kɛ ni sɔgɔsɔgɔninjɛ lamaga-lamagali misɛnninw kɛli ye bridge jɔyɔrɔ sanfɛ, o min bɛ glute (glute) to jɔrɔnanko la tuma bɛɛ, o la, farikolo bɛ baara kɛ ka caya.

Apakah latihan yang baik sebagai pelengkap untuk Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge?

• Deadlift ye farikoloɲɛnajɛ ɲuman wɛrɛ ye min bɛ Leg Over Knee Glute Bridge dafa bawo a bɛ sinsin kɔfɛ cakɛda kan, kɔkolo ni kɔkiliw fana sen bɛ o la, ka sɔrɔ ka kɔ duguma ni kɔkolo fana sen don a la, ka farikolo bɛɛ fanga ni a sabatili ɲɛ.
• Hip Thrusts fana bɛ tali kɛ Leg Over Knee Glute Bridge la barisa u bɛ kɛrɛnkɛrɛnnenya la glutes ni hamstrings laɲini, u ni bridge bɛ tali kɛ ɲɔgɔn na, nka u bɛ lamaga ka caya, o bɛ se ka dɛmɛ don ka farikolo yiriwali ni fanga bonya.