Cable Pallof Press kple Glute Tɔdzisasrã

• Kehaos: Tsiitsinaba
• Varustus: Asi noa: "Ntepi."

Sissejuhatus Cable Pallof Press kple Glute Tɔdzisasrã

Cable Pallof Press kple Glute Bridge nye kamedede si wotsɔ ƒo ƒui si ƒoa nu veviwo ƒe liƒolili kple glute kple akɔta ƒe nuwɔwɔ ɖekae, si naa kamedede si me kɔ. Enyo ŋutɔ na amesiame si le didim be yeana yewoƒe ŋusẽ vevi, glute ƒe dɔwɔwɔ, kple ŋutilã bliboa ƒe liƒo nanyo ɖe edzi. Kamedede sia ɖea vi ŋutɔ na kamedefefewɔlawo kple kamedede lɔ̃lawo siwo di be yewoana yewoƒe ŋutete nanyo ɖe edzi eye yewoaxe mɔ ɖe abixɔxɔ nu to ŋusẽdodo lãmeka vevi siwo wozãna le kamedede akpa gãtɔ me me.

Ülatuse sooritamine: Sisuline õpetus Cable Pallof Press kple Glute Tɔdzisasrã

• Ðo ɖokuiwò ɖe teƒe si didi tso mɔ̃a gbɔ ale be ka la nate ɖe edzi, emegbe nàbɔbɔ wò klowo eye nàna wò afɔwo nanɔ anyigba.
• Do wò akɔta eye nàmimi wò akɔta be nàkɔ wò akɔta tso anyigba va ɖo tɔdzisasrã ƒe nɔnɔme me esime nèle ka ƒe asiléƒea tem tẽe le wò akɔta ŋgɔ le ɣeyiɣi ma ke me.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be wò nu vevi la le dɔ wɔm eye wò ŋutilã wɔ fli dzɔdzɔe tso wò klowo dzi va ɖo wò abɔta.
• Ðe wò akɔta blewuu trɔ yi anyigba eye nàgbugbɔ kaƒomɔ̃a ƒe asiléƒea aɖo wò akɔta, emegbe nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Cable Pallof Press kple Glute Tɔdzisasrã

• **Stable Core**: Vodada ɖeka si bɔ enye be womeƒoa nu tso core la ŋu le kamededea katã me o. Na wò akɔta nasẽ eye wòali ke ɣesiaɣi be nàkpɔ wò akɔta ta eye nàna kamededea nawɔ dɔ nyuie wu. Esia kpena ɖe ame ŋu hã be akɔta ƒe tɔtrɔ, si ate ŋu ana ame naxɔ abi o.
• **Kpekpeme Tiatia Nyui**: Mègadze egɔme kple kpekpeme si kpekpe akpa o. Tia kpekpeme si ana nàlé nɔnɔme nyuitɔ me ɖe asi eye nàɖu edzi le ʋuʋu bliboa katã me. Ne kpekpemea lolo akpa la, ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• **Ʋuʋu si Dzi Woɖu**: Wɔ kamededea le a

Cable Pallof Press kple Glute Tɔdzisasrã KKK

Kas algajad saavad teha Cable Pallof Press kple Glute Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Cable Pallof Press kple Glute Bridge kamedede, gake ele be woadze egɔme kple kpekpeme bɔbɔe be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Kamedede sia ƒoa ʋuʋu eve nu ƒu: Pallof press, si tɔa ŋku nu vevitɔa, kple glute bridge, si tɔa ŋku glutes la. Ele vevie be woalé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me, eye mɔfiame si hehenala alo kamedefefewɔla bibi aɖe ana ame siwo le kame dem ate ŋu aɖe vi na gɔmedzelawo. Abe alesi wònɔna ɖaa ene la, ne vevesese alo vevesese aɖe do mo ɖa le kamededea me la, ele be woadzudzɔe enumake eye woadi atikewɔlawo ƒe aɖaŋuɖoɖo ne ehiã.

Millised on tavalised variatsioonid Cable Pallof Press kple Glute Tɔdzisasrã?

• Single-Leg Pallof Press with Glute Bridge: Eƒe tɔtrɔ sia gadea kuxi bubu ɖe kamededea ƒe dadasɔ kple eƒe liƒo dzi to ʋuʋua wɔwɔ kple afɔ ɖeka si wokɔ tso anyigba dzi me.
• Pallof Press with Glute Bridge and Leg Extension: Le tɔtrɔ sia me la, èwɔa afɔ kekeɖenudɔ le glute bridge la tame, si tsɔa kuxi bubu kpena ɖe quadriceps ŋu.
• Pallof Press with Glute Bridge and Hip Abduction: Tɔtrɔ sia bia be woaʋuʋu afɔa ayi gota tso ŋutilãa gbɔ (hip abduction) esime wòle bridge ƒe nɔnɔme me, eye woaɖo taɖodzinu na gotagome ata kple glute lãmekawo.
• Pallof Press kple Glute Bridge kple BOSU Ball: Tɔtrɔ sia tsɔa BOSU ball dea eme be wòana malikenyenyea nadzi ɖe edzi eye wòatsɔ nya ɖe core kple gl ŋu

Millised on head täiendavad harjutused Cable Pallof Press kple Glute Tɔdzisasrã?

• Squats ate ŋu akpe ɖe Cable Pallof Press kple Glute Bridge ŋu to dɔwɔwɔ le lãmeka ƒe hatsotso mawo ke ŋu, siwo dometɔ aɖewoe nye glutes, quads, kple core, si ate ŋu akpe ɖe ame ŋu wòada asɔ ahawɔ ɖeka nyuie wu.
• Planks nye kpeɖeŋutɔ kamedede nyui aɖe na Cable Pallof Press kple Glute Bridge elabena woƒe susu nɔa nu veviwo ƒe liƒo kple ŋusẽ hã ŋu, si le vevie na nɔnɔme nyuitɔ me léle ɖe asi kple mɔxexe ɖe abixɔxɔ nu le ʋuʋu sesẽwo me.