Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge
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Pengenalan kepada Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge
Senna Gɛnɛgɛnɛ kan Glute Bridge ye farikoloɲɛnajɛ ye min bɛ kɛ ni laɲini ye min bɛ sennasanbara, senkɔniw ani kɔkolo barika bonya fɔlɔ, o bɛ dɛmɛ ka balansi, sabatili ani farikolo labɛncogo ɲɛ. A bɛnnen don mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ k’u farikolo duguma fanga n’u jɔcogo ɲɛ. Mɔgɔw bɛ se k’a sugandi ka nin farikoloɲɛnajɛ in don u ka delinako la walasa ka farikoloɲɛnajɛ bɛɛ lajɛlen dɛmɛ, ka dɛmɛ don joginw kunbɛnni na, ani ka dɛmɛ don ka baara kɛcogo ɲuman sɔrɔ farikoloɲɛnajɛ suguya caman na ani don o don baaraw la.
Melakukan: Panduan Langkah demi Langkah Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge
- Aw bɛ aw kininbolo senkɔni tigɛ aw kininbolo gɛnɛgɛnɛ kan, aw bɛ aw jija aw kininbolo gɛnɛgɛnɛ dabɔlen don kɛrɛ fɛ ja naani cogo la.
- Ni aw bɛ aw kininbolo senkɔni gɛlɛya, aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma fo aw farikolo ka tilennen kɛ ka bɔ aw kamankunw na ka taa aw kininbolo gɛnɛgɛnɛ na.
- Aw bɛ aw jɔ dɔɔni sanfɛ, aw bɛ aw jija aw ka kɔkiliw bɛ baara kɛ kosɛbɛ.
- Aw bɛ aw kɔkiliw jigin dɔɔni dɔɔni ka segin duguma ka segin o kɛcogo kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ, o kɔ aw bɛ fɛn kelenw wuli ka o kɛcogo kelenw kɛ ni aw kininbolo senkɔni ye aw kininbolo gɛnɛgɛnɛ kan.
Tips untuk Melakukan Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge
- **Aw ka aw ka kɔri ni aw ka kɔkiliw don ɲɔgɔn na**: Ni aw bɛ aw kɔkiliw kɔrɔta ka bɔ duguma, aw bɛ aw jija ka aw kɔkolo don ani ka aw kɔkiliw digidigi lamaga sanfɛ. O bɛna kɛ sababu ye farikolo ka se ka baara kɛ kosɛbɛ ani ka kɔ duguma degun bali, o ye fili ye min bɛ kɛ tuma caman na mɔgɔ caman fɛ.
- **Lamaga-lamagali min bɛ kɔrɔsi**: Aw kana lamaga kɔrɔtɔ. O nɔ na, aw bɛ aw kɔkiliw kɔrɔta ka u jigin dɔɔni dɔɔni, ka u kunbɛn. O bɛna dɛmɛ ka farikolo yɔrɔw minɛ minnu bɛnnen don ani ka joginni bali.
- **Aw bɛ aw kɔ ni aw kamankunw lafiya**: Fili wɛrɛ min ka teli ka kɛ, o ye ka kɔ ni kamankunw tension dege farikoloɲɛnajɛ kɛtuma na. Aw bɛ aw jija ka u lafiya ani ka cɛsiri sinsin aw ka glutes ni core kan.
- **Senw sɛgɛsɛgɛli**: Ka
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, a nafa ka bon ka daminɛ ni Glute Bridge degeliw jɔnjɔn ye fɔlɔ walasa ka a cogoya ɲuman sɔrɔ ani ka fanga sɔrɔ dɔɔni dɔɔni. Ni u lafiyalen don ni basigicogo ye, u bɛ se ka taa ɲɛ ka se Leg Over Knee fɛnɲɛnamafagalan ma. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ suguya bɛɛ la, daminɛbagaw ka kan ka daminɛ ni segin-ka-bɔnyew ni setiw hakɛ dɔgɔyali ye, ka dɔ fara a kan dɔɔni dɔɔni ni u fanga ni u muɲuli bɛ ka bonya. A ka ɲi tuma bɛɛ ka lajɛ kɛ ni farikoloɲɛnajɛla dɔ ye walasa ka a lajɛ ni a cogoya bɛnnen don ani ka joginni bali.
Apakah variasi umum bagi Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge?
- Glute Bridge with Resistance Band: O fɛn caman ɲɔgɔnna in na, resistance band bɛ bila cɛya lamini na ani mɔgɔ kelen-kelen bɛɛ bɛ a gɛrɛ bandi la k’a sɔrɔ a bɛ kɔkiliw kɔrɔta, o bɛ gɛlɛya wɛrɛ fara glutes ni cɛya kan.
- Glute Bridge March (Glute Bridge March): O fɛn caman ɲɔgɔnna ye ka gɛnɛgɛnɛ kelen-kelen bɛɛ kɔrɔta ka ɲɔgɔn falen-falen ka taa disi fan fɛ k’a sɔrɔ a bɛ bridge (bonda) jɔyɔrɔ la, o bɛ basigibaliya fɛn dɔ fara a kan ani ka a kɔnɔna minɛ.
- Glute Bridge with Weight (Glute Bridge with Weight): O fɛn caman ɲɔgɔnna ye ka girinya dɔ bila senkɔni kan k’a sɔrɔ i bɛ bridge kɛ, o bɛ gɛlɛya wɛrɛ fara glutes ni kɔkolo fasaw kan.
- Glute Bridge Pulses (Glute Bridge Pulses) : O bεε bεε bε To bridge (bɔrɔ) jɔyɔrɔ la ani ka wuli ni duguma lamaga misɛnninw Kɛ, o bɛ dɔ Fàra farikoloɲɛnajɛ fanga kan glutes (glute) kan.
Apakah latihan yang baik sebagai pelengkap untuk Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge?
- Deadlifts ye degeliw wɛrɛ ye minnu bɛ ɲɔgɔn dafa barisa u bɛ kɔfɛ cakɛda barika bonya, o min kɔnɔ, kɔkiliw ni kɔkiliw bɛ yen, i n’a fɔ Leg Over Knee Glute Bridge, nka u bɛ baara kɛ fana kɔ duguma ni kɔkolo kan, o la, u bɛ farikolo bɛɛ lajɛlen balansi ni a jɔcogo ɲɛ.
- Hip Thrusts fana bɛ Leg Over Knee Glute Bridge dafa bari u bɛ glutes de laɲini fɔlɔ, o ni bridge bɛ tali kɛ ɲɔgɔn na, nka lamagacogo caman ɲɔgɔnna bɛ dɛmɛ ka farikolo yɔrɔw don ɲɔgɔn na cogo wɛrɛ la, o bɛ se ka kɛ sababu ye ka farikolo yiriwali ni fanga bɛɛ lajɛlen sɔrɔ.
Kata kunci berkaitan dengan Sen Sanfɛ Gɛnɛgɛnɛ Glute Bridge
- Farikolo girinya glute degeliw
- Sen Over Knee Bridge farikoloɲɛnajɛ
- Hip targeting farikoloɲɛnajɛw
- Farikolo girinya hip workouts
- Glute Bridge bεε bεε bε bεn
- Sen kelen glute bridge
- Farikolo girinya degeliw kɛli kɔkiliw la
- Glute barika bonya degeliw
- So kɔnɔ, wuluwulu farikoloɲɛnajɛw
- Minɛn tɛ glute bridge farikoloɲɛnajɛ la