Barbell Glute Tɔdzisasrã

• Kehaos: Komeedi.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Barbell Glute Tɔdzisasrã

Barbell Glute Bridge nye ŋusẽ tutuɖo ƒe kamedede si koŋ woɖoa taɖodzinu na glutes, hamstrings, kple core, si doa ŋusẽ ame ƒe akpa si le ete eye wòli ke. Esɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le barbell la ƒe kpekpeme ŋu le ame ɖekaɖekawo ƒe ŋutete nu. Amewo ate ŋu atia kamedede sia be yewoatsɔ ana yewoƒe kamedefefewɔwɔ nanyo ɖe edzi, akpe ɖe yewoƒe lolo dzi ɖeɖe kpɔtɔ ƒe mɔzɔzɔa ŋu, alo be yewoatsɔ ana woƒe ŋutilã ƒe akpa si le ete, vevietɔ akɔta, ƒe gbeɖiɖi nasẽ ahasẽe ko.

Ülatuse sooritamine: Sisuline õpetus Barbell Glute Tɔdzisasrã

• Da barbell si ŋu wofa nu ɖo ɖe wò akɔta, eye nàtsɔ asi eveawo alée be wòagaʋuʋu o.
• Tu wò afɔkpodzi eye nàkɔ wò akɔta tso anyigba esime nèle wò akɔta ƒom, nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nasẽ.
• Lé etame ƒe nɔnɔme me ɖe asi vie, nàkpɔ egbɔ be wò akɔta sɔ kple wò ŋutilã.
• Ðe wò akɔta blewuu trɔ yi anyime va ɖo afisi nèdze egɔme tsoe eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Barbell Glute Tɔdzisasrã

• **Ƒo asa na wò akɔta ƒe akɔta ƒoƒo**: Vodada si bɔ enye akɔta ƒoƒo le ʋufɔɣi. Esia ate ŋu ana ame nase veve le akɔta eye wòaxɔ abi. Ke boŋ, lé fɔ ɖe akɔta si mede akpa aɖeke dzi o ŋu le ʋuʋua katã me. Ele be wò ŋutilã nanɔ fli dzɔdzɔe wɔm tso wò abɔta va ɖo wò klowo dzi le ʋu si kɔa ʋua tame.
• **Zã Wò Afɔkpodzi, Menye Wò Afɔbidɛwo O**: Tu to wò afɔkpodziwo me, ke menye wò afɔbidɛwo o, ne èle barbell la kɔm. Esia kpena ɖe ŋuwò be wò klowo kple akɔtaƒuwo nawɔ dɔ nyuie wu, eye wòɖea abi si le wò klowo ŋu dzi kpɔtɔna.
• **Ʋuʋu si Dzi Woɖu**: Mègawɔ kamededea kabakaba o. Ele vevie be nàkɔ barbell la ɖe dzi ahaɖiɖie ɖe anyi

Barbell Glute Tɔdzisasrã KKK

Kas algajad saavad teha Barbell Glute Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Glute Bridge kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. Wokafui hã be nàna ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nalé ŋku ɖe wò agbalẽvia ŋu ne èle egɔme dzem. Ne ŋusẽ le ŋuwò eye nèvo le ɖokuiwò me le ʋuʋua me la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi.

Millised on tavalised variatsioonid Barbell Glute Tɔdzisasrã?

• Banded Barbell Glute Bridge: Ne ètsɔ tsitretsitsi ƒe ka aɖe kpe ɖe wò klowo ŋu le kamedede sia me la, menye wò akɔta koe nàte ŋu awɔ dɔ o, ke àte ŋu awɔ wò akɔta ƒe lãmeka siwo xɔa ame ƒe akɔta hã ŋudɔ.
• Barbell Glute Bridge si Kɔkɔ: Le tɔtrɔ sia me la, wotsɔa wò afɔwo dana ɖe teƒe si kɔkɔ abe zikpui alo afɔti ene, si wɔnɛ be wò ʋuʋu ƒe didime dzina ɖe edzi eye wònana kamededea sesẽna ɖe edzi.
• Barbell Glute Bridge with a Pause: Le afisia la, èléa tɔdzisasrãa ƒe nɔnɔme me ɖe asi sɛkɛnd ʋɛ aɖewo hafi gbugbɔna yia anyime, si wɔnɛ be ɣeyiɣi si nèzãna le teteɖeanyi me dzina ɖe edzi eye wònaa lãmekawo wɔa dɔ geɖe wu.
• Barbell Glute Bridge Pulses: Le esi teƒe be nàwɔ glute bridges blibo la, èwɔa pulses suesuesuewo le ʋuʋua tame, si nana be glutes la nɔa tetem ɣesiaɣi eye wòdzia ​​dzoa ɖe edzi.

Millised on head täiendavad harjutused Barbell Glute Tɔdzisasrã?

• Deadlifts nye kamedede nyui bubu si kpena ɖe eŋu elabena woɖoa taɖodzinu na megbekɔsɔkɔsɔa, siwo dometɔ aɖewoe nye akɔtaƒuwo, akɔtaƒuwo, kple akɔta ƒe akpa si le anyime, si ate ŋu akpe ɖe ŋuwò nàdzi ŋusẽ kple ŋusẽ si nèhiã na Barbell Glute Bridge la ɖe edzi.
• Lunges ate ŋu akpe ɖe Barbell Glute Bridge hã ŋu esi wole taɖodzinu ɖom ɖe glutes, hamstrings, kple quads ŋu, abe alesi wòle le squats ene, gake wotsɔa susu ɖoa dadasɔ kple liƒo ŋu kpee, si ate ŋu akpe ɖe ŋuwò nàna wò nɔnɔme bliboa kple dɔwɔwɔ nanyo ɖe edzi le Barbell Glute Bridge me.