Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu

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

Sissejuhatus Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu

Single Leg Hip Thrusts nye ŋutilã ƒe akpa si le ete ƒe kamedede sẽŋu aɖe si koŋ tɔa ŋku akɔtaƒuwo, akɔtaƒuwo, kple nu veviwo, si doa ŋusẽ, liƒo, kple dadasɔ ɖe ŋgɔ. Kamedede sia sɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Amewo adi be yewoatsɔ Single Leg Hip Thrusts ade yewoƒe ɖoɖowɔɖi me be woana woƒe ŋutilã ƒe ŋusẽ nanyo ɖe edzi, woana kamedefefewo nanyo ɖe edzi, eye woate ŋu aɖe akɔtave dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu

• Ðo ɖe megbe ale be wò akɔta ƒe akpa si le etame nanɔ anyi ɖe zikpui la dzi, eye nàna wò afɔ si keke la nanɔ dzɔdzɔe eye wò afɔ evelia nanɔ anyigba sesĩe.
• Tu wò afɔkpodzi si nèdo la me eye nàkɔ wò akɔta ɖe dzi tso anyigba, nànɔ wo ʋum ayi dzi esime wò afɔ si nèkeke la nasɔ ɖe wò ŋutilã nu.
• Tsɔe tɔ vie le ʋuʋua tame, nàkpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klo dzi.
• Ðe wò akɔta gbugbɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàlé ɖokuiwò ɖe te eye màka asi anyigba ŋu o, emegbe nàgbugbɔ ʋuʋua awɔ zi gbɔ zi agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe afɔ kemɛa ŋu.

Nõuanded sooritamiseks Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu

• Dzra Wò Ʋuʋu Dzi: Vodada si bɔ enye be nàwɔ kamededea kabakaba, si ate ŋu ana nàxɔ abi. Ele vevie ŋutɔ be nàɖu wò ʋuʋu dzi, ne èle dzi yim kple esi nèle ɖiɖim siaa. Menye ɖeko esia akpe ɖe ŋuwò nàxe mɔ ɖe abixɔxɔ nu ko o, ke ana wò lãmekawo hã nawɔ dɔ nyuie wu.
• Do Wò Nu Vevitɔ: Be nàkpɔ viɖe geɖe tso kamededea me la, ele vevie be nàtsɔ wò lãmeka veviwo awɔ dɔe

Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu KKK

Kas algajad saavad teha Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Single Leg Hip Thrusts ƒe kamededea. Gake wokafui be nàdze egɔme kple Hip Thrust alo Glute Bridge kamedede vevitɔa be ŋusẽ kple nɔnɔme deblibo ɖo hafi nàyi afɔ ɖeka ƒe tɔtrɔ gbɔ. Single Leg Hip Thrust nye kamedede si de ŋgɔ wu eye ebia be woada asɔ nyuie, ŋusẽ si le eme, kple ŋusẽ si le glute ŋu. Ele vevie ɣesiaɣi be nàkpɔ egbɔ be yele kame dem nyuie be màgaxɔ abi o, eyata gɔmedzelawo adi be yewoadi aɖaŋuɖoɖo tso hehenala alo kamedede ŋuti nunyala gbɔ.

Millised on tavalised variatsioonid Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu?

• Single Leg Hip Thrust with Dumbbell: Tɔtrɔ sia dea dumbbell si woda ɖe wò akɔta dzi be wòatsɔ akpe ɖe wò kpekpeme kple tsitretsitsi ŋu.
• Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu Kɔkɔ: Le tɔtrɔ sia me la, wotsɔa wò abɔta dana ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene, si wɔnɛ be wò ʋuʋu ƒe didime dzina ɖe edzi.
• Single Leg Hip Thrust on Stability Ball: Tɔtrɔ sia bia be nàwɔ kamededea kple wò akɔta le stability ball dzi, si ana dadasɔ kple nu veviwo ƒe gomekpɔkpɔ nanyo ɖe edzi.
• Sliding Single Leg Hip Thrust: Esia bia be nàzã sliding disc le wò afɔ te, atsɔ nusi ana nàli ke o eye wòasesẽ ɖe edzi ƒe akpa aɖe akpe ɖe eŋu.

Millised on head täiendavad harjutused Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu?

• Bulgariatɔwo ƒe Split Squats nye kpeɖeŋutɔ gã bubu na Single Leg Hip Thrusts elabena woƒe susu nɔa afɔ ɖeka hã ŋu le ɣeyiɣi ɖeka me, si naa dadasɔ kple akpa ɖeka ƒe ŋusẽ nyona ɖe edzi, eye wògadea ŋutilã ƒe akpa si le ete ƒe lãmeka siwo keke ta wu abe quadriceps kple hamstrings ene hã eme.
• Deadlifts ate ŋu ana Single Leg Hip Thrusts ƒe viɖewo hã nadzi ɖe edzi esi woɖoa taɖodzinu na megbe kɔsɔkɔsɔ ƒe lãmekawo, siwo dometɔ aɖewoe nye glutes, hamstrings, kple akɔta ƒe akpa si le ete, si doa ŋusẽ ame ƒe akpa si le anyime bliboa eye wòli ke.