Afɔ Dzi Klo Glute Tɔdzisasrã

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings, Quadriceps

Sissejuhatus Afɔ Dzi Klo Glute Tɔdzisasrã

Leg Over Knee Glute Bridge nye kamedede si wowɔ be wòado ŋusẽ gluteus lãmekawo, akɔta ƒe akpa si le anyime, kple akɔtaƒuwo, si wɔnɛ be wodaa asɔ nyuie wu, woƒe nɔnɔme nyona ɖe edzi, eye wowɔa kamedefefewo nyuie wu. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoaɖo taɖodzinu na yewoƒe ŋutilã ƒe akpa si le anyime kple ŋusẽ vevitɔ. Amewo ate ŋu atiae be yewoatsɔ Leg Over Knee Glute Bridge ade yewoƒe kamedede ƒe ɖoɖowɔɖi me be yewoƒe kamedede bliboa nadzi ɖe edzi, be lãmekawo nanyo ɖe edzi, eye woado alɔ abixɔxɔ nu.

Ülatuse sooritamine: Sisuline õpetus Afɔ Dzi Klo Glute Tɔdzisasrã

• Trɔ wò ɖusifɔti ɖe wò miame klo dzi, eye nàtsɔ wò afɔwo awɔ nɔnɔmetata ene ƒe nɔnɔme.
• Esi nèle wò miame afɔkpodzi tum la, kɔ wò akɔta tso anyigba vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klo si bɔbɔ la gbɔ.
• Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be yede yeƒe glutes kple core.
• Ðe wò akɔta blewuu trɔ yi anyigba eye nàgbugbɔ kamededea awɔ, eye nàtrɔ afɔwo le egbugbɔgawɔ xexlẽme aɖe si nèɖo vɔ megbe.

Nõuanded sooritamiseks Afɔ Dzi Klo Glute Tɔdzisasrã

• De Wò Nutoa Me: Hafi nàkɔ wò akɔta tso anyigba la, tsɔ wò akɔta de eme to wò ƒodo ƒe asike hehe yi wò akɔta gbɔ me. Menye ɖeko esia akpe ɖe ŋuwò nàda asɔ ko o, ke akpɔ wò akɔta hã ta tso teteɖeanyi me. Ƒo asa na wò akɔta ƒe akɔta ƒoƒo elabena esia ate ŋu ana akɔta nase veve.
• Kɔkɔ Kple Ðeɖi Blewu: Ne èle wò akɔta kɔm tso anyigba la, wɔe blewuu eye nàkpɔ egbɔ be yele yeƒe akɔta zãm ke menye yeƒe akɔta ƒe akpa si le anyime ye zãm tsɔ le ekɔm o. Nenema ke ɖiɖi wò ŋutilã ɖe anyi blewuu va ɖo afisi nèdze egɔme tsoe. Ƒo asa na wò akɔta ɖiɖi kabakaba elabena esia ate ŋu ana nàxɔ abi.
• Na Wò Kɔ Naɖe Dzidzɔ: Ebɔ na...

Afɔ Dzi Klo Glute Tɔdzisasrã KKK

Kas algajad saavad teha Afɔ Dzi Klo Glute Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Leg Over Knee Glute Bridge kamededea. Gake ele be woadze egɔme kple glute bridge kamedede vevi aɖe gbã be ŋusẽ naɖo wo ŋu eye woasrɔ̃ nɔnɔme nyuitɔ. Ne wonya ɖe dzi ɖi le kamedede vevitɔa me ko la, woate ŋu ayi ŋgɔ ava ɖo Afɔ Ðe Klo Dzi ƒe tɔtrɔa gbɔ. Ele vevie hã be gɔmedzelawo nadze egɔme kple gbugbɔgagblɔ ʋɛ aɖewo eye woadzi ɖe edzi vivivi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie ŋutɔ be nàkpɔ egbɔ be wowɔ kamedede si sɔ be nàƒo asa na abixɔxɔ. Ne vevesese alo vevesese aɖe dze wo dzi la, ele be woadzudzɔ kamededea eye woakpɔ kamedede ŋuti nunyala alo kamededeŋutinunyala gbɔ.

Millised on tavalised variatsioonid Afɔ Dzi Klo Glute Tɔdzisasrã?

• Glute Bridge March: Esia bia be woatrɔ klowo ɖe akɔta le bridge kamededea me, si nana be core ƒe liƒo kple glute ƒe dɔwɔwɔ nyona ɖe edzi.
• Glute Bridge with Resistance Band: Tɔtrɔ sia bia be woatsɔ tsitretsiɖeŋuka aɖe aƒo xlã ataawo le kloawo tame vie, si naa tsitretsitsi geɖe wu eye wòtoa esia me dzia kamededea ƒe sesẽ ɖe edzi.
• Glute Tɔdzisasrã si Kɔkɔ: Esia bia be woatsɔ afɔawo aɖo teƒe si kɔkɔ abe zikpui alo afɔti ene, si wɔnɛ be woate ŋu aʋuʋui geɖe wu eye wòana afɔtiwo kple akɔtaƒuwo naƒo wo ɖokui ɖe wo nɔewo ŋu vevie wu.
• Glute Bridge Pulses: Esia bia be woawɔ pulsing ƒe ʋuʋu suesuesuewo le bridge ƒe nɔnɔme tame, si wɔnɛ be glutes la nɔa tetem ɣesiaɣi eye wòtoa esia me naa lãmekawo wɔa dɔ geɖe wu.

Millised on head täiendavad harjutused Afɔ Dzi Klo Glute Tɔdzisasrã?

• Deadlift nye kamedede nyui bubu si kpena ɖe Leg Over Knee Glute Bridge ŋu elabena eléa fɔ ɖe megbe kɔsɔkɔsɔa ŋu, si me glutes kple hamstrings hã le, esime wògawɔa dɔ ɖe akɔta ƒe akpa si le anyime kple eƒe titina hã ŋu, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple liƒo nyona ɖe edzi.
• Hip Thrusts hã do ƒome kple Leg Over Knee Glute Bridge elabena woɖoa taɖodzinu na glutes kple hamstrings koŋ, abe tɔdzisasrãa ene, gake woƒe ʋuʋu le teƒe geɖe wu, si ate ŋu akpe ɖe lãmekawo ƒe tsitsi kple ŋusẽ ŋu.