Barbell afɔ ɖeka ƒe akɔta tutu
Ülatuse profiil
Seone Ülatuste:
Saage harjutuste raamatukogu taskusse!
Sissejuhatus Barbell afɔ ɖeka ƒe akɔta tutu
Barbell One Leg Hip Thrust nye ŋusẽdodo ƒe kamedede si me ŋusẽ le si me wotsia dzi ɖe gluteus maximus, hamstrings, kple core koŋ ŋu, si doa ŋusẽ si le ete eye wòli ke ɖe ŋgɔ. Kamedede sia sɔ nyuie na kamedefefewɔlawo, ŋutilãtutulawo, alo kamedede lɔ̃lawo siwo le didim be yewoana yewoƒe akpa ɖeka ƒe ŋusẽ kple dadasɔ nanyo ɖe edzi, alo amesiame si le didim be yewoƒe ŋutilã ƒe akpa si le ete ƒe gbeɖiɖi nasẽ eye yeado ŋusẽe. Kamedede sia wɔwɔ edziedzi ate ŋu ana kamedefefe ƒe ŋutete nanyo ɖe edzi, eƒe nɔnɔme nyo wu, eye abixɔxɔ ƒe afɔkua dzi naɖe akpɔtɔ le lãmekawo ƒe dadasɔ kple dɔwɔwɔ ɖekae ƒe nyonyo ta.
Ülatuse sooritamine: Sisuline õpetus Barbell afɔ ɖeka ƒe akɔta tutu
- Ele be woado afɔ ɖeka ɖe anyigba sesĩe, woabɔbɔ klo, eye woakeke afɔ evelia ɖe enu tẽ.
- Kpe wò akɔta eye nàmimi wò akɔta be nàtu wò akɔta ɖe dzi, nàna wò afɔ si le dɔ wɔm ƒe afɔ nanɔ anyigba sesĩe eye wò afɔ evelia nakeke. Ele be barbell la nayi dzi ne wò akɔta le dzi yim.
- Le ʋuʋua tame la, ele be wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta vaseɖe wò klo dzi.
- Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe, eye nàna wò akɔta nanɔ dɔ wɔm eye wò akɔta nanɔ dzɔdzɔe. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ afɔwo.
Nõuanded sooritamiseks Barbell afɔ ɖeka ƒe akɔta tutu
- Nɔnɔme Nyuitɔ: Blo klo ɖeka eye nàdo afɔa ɖe anyigba si te ɖe wò akɔta, eye ele be nàkeke afɔ evelia ɖe enu tẽ. Woate ŋu atɔ afɔ si keke la ƒe afɔ alo abɔbɔe. Kpe wò akɔta, mimi wò akɔta, eye nàkɔ wò akɔta tso anyigba. Ele be wò afɔ kple akɔta si le zikpui dzi nalé wò kpekpeme ɖe te. Ele be wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta vaseɖe wò klowo dzi.
- Kpɔ Ʋuʋua Dzi: Ðe wò akɔta blewuu trɔ yi anyigba esime nèle wò akɔta lém ɖe dɔ me. Esia nye rep ɖeka. Ele be woaɖu ʋuʋua dzi ahaɖoe koŋ, ke menye kabakaba alo aʋuʋu o, be woaƒo asa na abixɔxɔ eye woakpɔ egbɔ be wole dɔ wɔm le lãmeka siwo sɔ ŋu.
- Ƒo asa na Arching Wò
Barbell afɔ ɖeka ƒe akɔta tutu KKK
Kas algajad saavad teha Barbell afɔ ɖeka ƒe akɔta tutu?
Ẽ, gɔmedzelawo ate ŋu awɔ Barbell ƒe afɔ ɖeka ƒe akɔta tutu ƒe kamededea, gake wokafui be woadze egɔme kple kpekpeme si le bɔbɔe wu alo ŋutilã ƒe kpekpeme ko gɔ̃ hã be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abi xɔxɔ nu. Kamedede sia ate ŋu asesẽ ŋutɔ, vevietɔ na gɔmedzelawo, elabena ebia be woada asɔ, ŋusẽ, eye woawɔ nu aduadu nyuie. Ele vevie hã be nàyi ŋgɔ vivivi eye nàbu mɔfiame xɔxɔ tso kamedede ŋuti nunyala gbɔ be nàkpɔ egbɔ be aɖaŋu nyuitɔ.
Millised on tavalised variatsioonid Barbell afɔ ɖeka ƒe akɔta tutu?
- Banded One Leg Hip Thrust: Tɔtrɔ sia zãa tsitretsitsi ƒe ka ɖe barbell teƒe, si naa tsitretsitsi ƒomevi bubu si ate ŋu afa tu wu ɖe ƒunukpeƒewo ŋu.
- Ŋutilã ƒe kpekpeme Afɔ Ðeka ƒe Akɔta ƒe Ʋuʋu: Tɔtrɔ sia mehiã dɔwɔnu aɖeke kura o, si wɔe be wònye tiatia nyui aɖe na amesiwo di be yewoade kame le aƒeme alo ne wole mɔ zɔm.
- Smith Machine One Leg Hip Thrust: Tɔtrɔ sia zãa Smith mɔ̃, si ate ŋu ana wòali ke ahakpɔ edzi wu barbell si ƒe kpekpeme le ablɔɖe me.
- Stability Ball One Leg Hip Thrust: Tɔtrɔ sia zãa stability ball, si ate ŋu akpe ɖe ame ŋu wòaƒo eɖokui ɖe nuto si le eme la me eye wòada asɔ nyuie wu tsɔ kpe ɖe alesi woaɖo taɖodzinu na glutes ŋu.
Millised on head täiendavad harjutused Barbell afɔ ɖeka ƒe akɔta tutu?
- Glute Bridge: Ʋuʋu sia kpe ɖe Barbell One Leg Hip Thrust ŋu elabena nenema ke wòléa fɔ ɖe glutes kple hamstrings ŋu, gake eƒe sesẽme le sue wu, si wɔe be wònye dzoxɔxɔ ƒe kamedede deblibo alo hayahaya ƒe kamedede be wòana lãmekawo nate ŋu ado dzi agba fũu akpa manɔmee.
- Deadlifts: Ʋuʋu kpekpe sia lɔ lãmeka ƒe hatsotso siwo le Barbell One Leg Hip Thrust me la ke ɖe eme, vevietɔ glutes, hamstrings, kple akɔta ƒe akpa si le ete, si wɔnɛ be ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple ŋusẽ bliboa nadzi ɖe edzi, si ate ŋu ana akɔta tutu ƒe dɔwɔwɔ kple emetsonuwo nanyo ɖe edzi.
Seotud märksõnad Barbell afɔ ɖeka ƒe akɔta tutu
- Barbell hip thrust afɔ ɖeka ƒe kamedede
- Afɔ ɖeka barbell akɔta tutu kamedede
- Afɔ ɖeka ƒe akɔta tutu kple barbell
- Barbell kamedede na akɔta
- Ŋusẽdodo ƒe hehexɔxɔ na akɔta kple barbell
- Barbell kamedede na akɔta ƒe lãmekawo
- Afɔ ɖeka ƒe akɔta tutu barbell ƒe ɖoɖowɔɖi
- Akɔta ƒe ŋusẽdodo kple barbell
- Afɔ ɖeka ƒe akɔta tutu to barbell zazã me
- Hip kamedede kple afɔ ɖeka barbell tutu.