Dumbbell Glute Tɔdzisasrã

• Kehaos: Komeedi.
• Varustus: Geduenuya
• Esmane Lihased: Gluteus Maximus
• Teisene Lihased: Hamstrings

Sissejuhatus Dumbbell Glute Tɔdzisasrã

Dumbbell Glute Bridge nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe glutes, hamstrings, kple core koŋ ŋu, si kpena ɖe ame ŋu be lãmekawo ƒe ʋuʋu, woƒe nɔnɔme, kple woƒe liƒo bliboa nyona ɖe edzi. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, siwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le ete ƒe ŋusẽ kple liƒo nanyo ɖe edzi. Amewo adi be yewoatsɔ Dumbbell Glute Bridge ade yewoƒe ɖoɖowɔɖi me elabena ate ŋu akpe ɖe ame ŋu le mɔxexe ɖe abixɔxɔ nu, ana kamedefefewo nanyo ɖe edzi, eye wòawɔ akpa aɖe le kamedede ƒe ɖoɖo si me kɔ nyuie me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Glute Tɔdzisasrã

• Tsɔ wò asiwo lé dumbbell la ɖe teƒea eye nàna wò afɔwo naɖe wo nɔewo ɖa vaseɖe abɔta.
• Tu wò afɔkpodzi be nàkɔ wò akɔta tso anyigba esime nèle wò akɔta ƒom, na wò akɔta nanɔ dzɔdzɔe eye nàkpɔ egbɔ be dumbbell la gakpɔtɔ le wò akɔta nyuie.
• Lé nɔnɔme sia ɖe etame sɛkɛnd ʋɛ aɖewo, eye nàkpɔ egbɔ be wò ŋutilã wɔ fli dzɔdzɔe tso wò abɔta va ɖo wò klowo.
• Ðe wò akɔta blewuu trɔ yi teƒe si nèdze egɔme tsoe, gbugbɔ wɔe hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Glute Tɔdzisasrã

• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na vodada si bɔ si nye be nànɔ ʋuʋum kabakaba. Nu vevitɔ si ana glute bridge nakpɔ dzidzedzee nye ʋuʋu blewu si dzi wokpɔna. Kɔ wò akɔta tso anyigba to wò akɔta mimi me, lée ɖe asi sɛkɛnd ʋɛ aɖewo le etame, emegbe nàɖiɖi wò akɔta blewuu. Esia ana lãmekawo nawɔ dɔ nyuie wu eye wòaxe mɔ ɖe teteɖeanyi si mehiã o nu.
• Na Wò Nu Vevi Nawɔ Ðeka: Zi geɖe la, amewo ŋlɔna be be yewoatsɔ yewoƒe nu vevitɔ awɔ dɔe le kamedede sia me. Ne èna wò akɔta sesẽ la, akpe ɖe ŋuwò nàda asɔ ahali ke le kamededea katã me, eye wòakpɔ wò akɔta ƒe akpa si le anyime hã ta.
• Ƒo asa na kekeɖenudɔwɔwɔ fũu akpa: Vodada si bɔ enye be woakɔ akɔta ɖe dzi akpa, si ate ŋu ana akɔta ƒe akpa si le anyime nate ɖe edzi. Ke boŋ kɔ wò

Dumbbell Glute Tɔdzisasrã KKK

Kas algajad saavad teha Dumbbell Glute Tɔdzisasrã?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Glute Bridge kamededea. Enye kamedede bɔbɔe si wɔa dɔ nyuie be woado ŋusẽ akɔtaƒu, akɔtaƒu, kple akɔta ƒe akpa si le anyime. Gake ele be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe alo kpekpeme aɖeke kura gɔ̃ hã o, eye woƒe susu nanɔ nɔnɔme kple aɖaŋu nyuitɔ ŋu. Ne ŋusẽ le wo ŋu eye woƒe dzi dze eme le kamededea me la, woate ŋu adzi woƒe kpekpeme ɖe edzi vivivi. Ele vevie ɣesiaɣi be nàɖo to wò ŋutilã eye mègatue sesĩe akpa be màgaxɔ abi o.

Millised on tavalised variatsioonid Dumbbell Glute Tɔdzisasrã?

• Dumbbell Glute Bridge with March: Le tɔtrɔ sia me la, èwɔa glute bridge si wozãna ɖaa gake ètsɔa wò afɔwo tsɔa azɔlizɔzɔ ƒe ʋuʋu kpena ɖe eŋu esime nèlé tɔdzisasrãa ƒe nɔnɔme me ɖe asi.
• Dumbbell Glute Bridge Pulses: Mɔɖeɖe sia bia be woalé glute bridge la ɖe etame eye emegbe woawɔ ʋuʋu suesuesue siwo le ʋuʋum be woatsɔ awɔ dɔ ɖe glutes la dzi geɖe wu.
• Dumbbell Glute Bridge with Abduction: Le afisia la, èwɔa glute bridge eye emegbe nètsɔa afɔ abduction (si ʋua wò klowo ɖe vovo) kpena ɖe ʋuʋua tame be wòaɖo taɖodzinu na wò gotagome glutes.
• Dumbbell Glute Bridge on a Stability Ball: Le tɔtrɔ sia me la, wotsɔa wò afɔwo dana ɖe stability ball dzi tsɔ wu be woatsɔe aɖo anyigba, si naa nusi me malike mele o ƒe akpa aɖe kpena ɖe eŋu eye wòdzia ​​kuxia ɖe edzi na wò core kple glutes

Millised on head täiendavad harjutused Dumbbell Glute Tɔdzisasrã?

• Aɖuɖɔtoewo: Aɖuɖɔtoewo hã wɔa dɔ le akɔtaƒuwo, akɔtaƒuwo, kple afɔti ene ŋu, gake akpa ɖeka ƒe ʋuʋu kpena ɖe ame ŋu wòdea dzesi ŋusẽ alo asitɔtrɔ le nɔnɔmewo ŋu ƒe masɔmasɔ ɖesiaɖe si ɖewohĩ madze le akpa eve ƒe kamedede abe Dumbbell Glute Bridge ene me o eye woɖɔnɛ ɖo.
• Deadlifts: Deadlifts kpena ɖe Dumbbell Glute Bridge ŋu to megbekɔsɔkɔsɔa, siwo dometɔ aɖewoe nye glutes, hamstrings, kple akɔta ƒe akpa si le ete, gake wowɔa nu ɖe ​​ametia ƒe akpa si le etame kple eƒe akpa si le eme hã ŋu, si wɔnɛ be wonyea kamedede gã aɖe si me ame bliboa le.