Alakpa Glute Ƒe Ʋuʋu

• Kehaos: Komeedi.
• Varustus: Awoɖewo ɖe eye diname la.

Sissejuhatus Alakpa Glute Ƒe Ʋuʋu

Lying Glute Squeeze nye kamedede si woɖo taɖodzinu na koŋ si doa ŋusẽ gluteal lãmekawo eye wònaa woƒe lãme sẽna, si wɔnɛ be megbeƒu ƒe lãmekawo sesẽna eye wòle nɔnɔme nyui me. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe le ŋusẽ kple dzidodo nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi, kamedefefewo ƒe ŋutete nanyo ɖe edzi, eye woado alɔ akɔta ƒe akpa si le anyime nyuie wu, si ate ŋu akpe ɖe ame ŋu woaxe mɔ ɖe abixɔxɔ nu eye wòaɖe akɔtave dzi akpɔtɔ.

Ülatuse sooritamine: Sisuline õpetus Alakpa Glute Ƒe Ʋuʋu

• Na wò abɔwo nanɔ wò axawo dzi, eye asibidɛwo nadze ŋgɔ anyigba.
• Kɔ wò akɔta blewuu tso anyigba to wò afɔkpodziwo tutu me, eye nàwɔ fli dzɔdzɔe tso wò klowo dzi va ɖo wò abɔta.
• Mia wò akɔta le ʋuʋua tame sɛkɛnd ʋɛ aɖewo, nàkpɔ egbɔ be wò akɔtawo le dɔ wɔm eye wò akɔta mele akɔta o.
• Ðe wò akɔta ɖe anyi ɖe afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Alakpa Glute Ƒe Ʋuʋu

• De Wò Glutes: Nu vevitɔ si nàwɔ le kamedede sia mee nye be nàde wò glutes me, ke menye wò akɔta alo wò akɔta ƒe ka o. Be nàwɔ esia la, mimi wò akɔta ne èle wò akɔta kɔm tso anyigba. Ƒo asa na vodada si bɔ si nye be nàzã wò akɔta alo wò akɔtaƒuwo atsɔ akɔ wò akɔta. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã.
• Ʋuʋu si Dzi Woɖu: Do wò akɔta ɖe dzi vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo. Lé nɔnɔme sia me ɖe asi sɛkɛnd ʋɛ aɖewo, nàmimi wò akɔta le ʋuʋua tame. Emegbe, ɖiɖi wò akɔta blewuu trɔ yi anyime. Ele be woaɖu ʋuʋua dzi eye...

Alakpa Glute Ƒe Ʋuʋu KKK

Kas algajad saavad teha Alakpa Glute Ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Lying Glute Squeeze kamededea. Enye kamedede bɔbɔe si wɔa dɔ nyuie si tɔa ŋku glute lãmekawo eye mehiã dɔwɔnu aɖeke o. Mɔfiame vevi aɖe si ku ɖe alesi nàwɔe ŋue nye esi: 1. Mlɔ anyi ɖe aba dzi le akɔta eye wò klowo nabɔbɔ eye wò afɔwo nabɔbɔ ɖe anyigba. Na wò abɔwo nanɔ wò axadzi. 2. Mia wò akɔta ne èle wò akɔta kɔm tso anyigba, eye nàwɔ fli dzɔdzɔe tso wò klowo dzi va ɖo wò abɔta. 3. Lé nutetea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàɖiɖi wò akɔta blewuu agbugbɔ aɖo anyigba. 4. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ xexlẽme aɖe si woɖo ɖi. Ðo ŋku edzi nàna wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me eye nàƒo asa na wò akɔta ƒoƒo wòagbɔ eme. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, dze egɔme kple gbugbɔgawɔ ʋɛ aɖewo eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi. Ne mèka ɖe kamedede aɖeke dzi o la, anyo wu be nàbia kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Alakpa Glute Ƒe Ʋuʋu?

• Lying Glute Squeeze with Resistance Band: Wotsɔa tsitretsitsi ƒe ka aɖe kpena ɖe kloawo ŋu le tɔtrɔ sia me be wòana kamededea nasẽ ɖe edzi.
• Lying Glute Squeeze with Ankle Weights: Le tɔtrɔ sia me la, wozãa afɔkpodzi ƒe kpekpeme tsɔ kpena ɖe tsitretsitsi kple kuxi geɖe wu ŋu na kamededea.
• Lying Glute Squeeze with Stability Ball: Tɔtrɔ sia bia be woatsɔ bɔl si naa li ke la ade kloawo dome le kamededea me be wòawɔ ɖeka kple ata ƒe lãmeka ememetɔwo.
• Lying Glute Squeeze with Hip Abduction: Tɔtrɔ sia naa akɔta abduction ʋuʋu kpena ɖe squeeze la tame, si wɔa dɔ le gotagome ata kple glutes ŋu vevie wu.

Millised on head täiendavad harjutused Alakpa Glute Ƒe Ʋuʋu?

• Aklã nye kamedede bubu si ɖea vi si kpena ɖe Lying Glute Squeeze ŋu esi wole dɔ wɔm le lãmeka ƒe ƒuƒoƒo ɖeka dzi, gake egadea dadasɔ kple nuwɔwɔ aduadu hã eme, si ate ŋu ana glute ƒe dɔwɔwɔ nawɔ dɔ nyuie wu.
• Hip Thrusts ateŋu anye kpeɖeŋutɔ gã aɖe na Lying Glute Squeeze esi woƒe susu nɔa glute lãmekawo ŋu le bridge nɔnɔme me, si menye ɖeko wòdoa ŋusẽ glutes ko o ke ekpena ɖe akɔta ƒe ʋuʋu kple liƒo ŋu hã.