Barbell Hip Thrust kple Tsitretsitsi Band

• Kehaos: Komeedi.
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Barbell Hip Thrust kple Tsitretsitsi Band

Barbell Hip Thrust with Resistance Band nye kamedede si me ŋusẽ le si tɔa ŋku akɔta ƒe lãmekawo, akɔtaƒuwo, kple nu veviwo koŋ, si doa ŋusẽ, liƒo, kple ŋusẽ ɖe ŋgɔ. Kamedede sia sɔ nyuie na kamedefefewɔlawo, kamedede lɔ̃lawo, alo amesiame si le didim be yeana yeƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ nanyo ɖe edzi eye yeana kamedefefe ƒe ŋutete nanyo ɖe edzi. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò squat kple deadlift ƒe ŋutete nanyo ɖe edzi, ana wò duƒuƒu ƒe duƒuƒu kple titri ƒe ŋusẽ nanyo ɖe edzi, eye wòakpe ɖe ŋuwò nàwɔ kamedede ƒe ɖoɖo si le goglo nyuie, si wɔa dɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Barbell Hip Thrust kple Tsitretsitsi Band

• Tsɔ wò asiwo lé barbell la ɖe teƒea eye nàtu to wò afɔkpodziwo me be nàkɔ wò akɔta tso anyigba esime nèle tete ɖe tsitretsiɖeŋu ƒe ka la dzi.
• Ʋu wò akɔta yi dzi vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo dzi, eye nàkpɔ egbɔ be wò klowo nanɔ ɖeka kple wò afɔwo eye màdze anyi ɖe eme le tsitretsiɖeŋu ƒe ka ta o.
• Le ʋuʋua tame la, mimi wò akɔta sɛkɛnd ɖeka hafi nàɖiɖi wò akɔta blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé teteɖeanyi ƒe ƒuƒoƒoa me ɖe asi le ʋuʋu bliboa me.

Nõuanded sooritamiseks Barbell Hip Thrust kple Tsitretsitsi Band

• **Maintain Form**: Lé akɔta si mewɔa akpa aɖeke o me ɖe asi eye nàƒo asa na wò akɔta ƒe akɔta ƒoƒo fũ akpa le kamededea me. Esia nye vodada si bɔ si ate ŋu ana ame nase veve le akɔta alo axɔ abi. Ele be wò susu nanɔ ʋukuku to wò afɔkpodziwo me kple wò afɔkpodziwo mimi le ʋuʋua tame ŋu, ke menye be nàkɔ barbell la ɖe dzi alesi nàte ŋui o.
• **Ʋuʋu si Dzi Woɖu**: Kpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi. Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ atutu barbell la ɖe dzi. Menye ɖeko esia mewɔa dɔ boo o, ke ate ŋu anye afɔku hã. Ke boŋ, lé fɔ ɖe wò akɔta kple akɔtaƒuwo zazã ŋu atsɔ akɔ kpekpemea ɖe dzi.
• **Tsitretsitsi Nyui**: Tia tsitretsiɖeŋu ƒe ƒuƒoƒo

Barbell Hip Thrust kple Tsitretsitsi Band KKK

Kas algajad saavad teha Barbell Hip Thrust kple Tsitretsitsi Band?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Hip Thrust with Resistance Band kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe kple tsitretsitsi be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadi ɣeyiɣi asrɔ̃ aɖaŋu nyuitɔ. Ate ŋu aɖe vi be nàwɔ dɔ kple ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe le gɔmedzedzea me. Azɔ hã, kpɔ egbɔ ɣesiaɣi be yedo dzo hafi adze kamededea gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid Barbell Hip Thrust kple Tsitretsitsi Band?

• Banded Barbell Hip Thrust with Feet Elevated: Le tɔtrɔ sia me la, èkɔa wò afɔwo ɖe dzi le nuƒolanɔƒe alo zikpui dzi esime nèle kamededea wɔm, si ate ŋu akpe ɖe ŋuwò nàɖo taɖodzinu na lãmeka vovovowo eye wòana wò ʋuʋu ƒe didime nadzi ɖe edzi.
• Barbell Hip Thrust with Resistance Band and Dumbbell: Tɔtrɔ sia bia be nàtsɔ dumbbell akpe ɖe wò akɔta ŋu be wòate ŋu anɔ te ɖe enu geɖe wu, si ana kamededea nasesẽ ɖe edzi.
• Banded Barbell Hip Thrust with Iso Hold: Tɔtrɔ sia bia be nàlé akɔta ƒe ƒoƒo ƒe nɔnɔme si le etame ɖe asi sɛkɛnd ʋɛ aɖewo, si ate ŋu akpe ɖe ŋuwò nàdzi lãmekawo ƒe dɔwɔwɔ kple ŋusẽ ɖe edzi.
• Banded Barbell Hip Thrust with Pulse: Tɔtrɔ sia bia be woawɔ ʋuʋu sue aɖe kabakaba le akɔta ƒe tutu ƒe tame hafi aɖiɖi ɖe anyi ake, si ate ŋu

Millised on head täiendavad harjutused Barbell Hip Thrust kple Tsitretsitsi Band?

• Bulgarian Split Squats: Kamedede sia kpena ɖe Barbell Hip Thrust ŋu to ŋkuléle ɖe afɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàkpɔ ŋusẽ ƒe masɔmasɔ ɖesiaɖe si le ŋutilã ƒe akpa eveawo dome gbɔ, eye wòawɔ dɔ le akɔta kple akɔta ƒe ka hã ŋu.
• Deadlifts: Deadlifts wɔa dɔ le megbe kɔsɔkɔsɔ bliboa ŋu, si me glutes kple hamstrings hã le, si wɔe be wonye kamedede gã aɖe si kpena ɖe Barbell Hip Thrust with Resistance Band ŋu, elabena wokpena ɖe ame ŋu be ŋusẽ kple liƒo bliboa tutuɖo.