Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Geduenuya
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ

Dumbbell Goblet Split Squat Front Foot Elevated nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖo koŋ le afɔti eneawo, akɔtaƒuwo, kple akɔtaƒuwo ŋu, evɔ wògaƒoa nu tso nu vevitɔ ŋu eye wònaa dadasɔ nyona ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe kamedede ƒe seƒe nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeatsɔ ado ŋusẽ yeƒe ŋutilã ƒe akpa si le anyime, be yeƒe liƒo nanyo ɖe edzi, eye yeado lãmekawo ƒe tsitsi ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ

• Da wò ŋgɔgbefɔ ɖe teƒe si kɔkɔ abe afɔɖeɖe alo aɖaka sue aɖe ene, esime wò megbefɔ le anyigba, esiae nye wò akɔta ƒe nɔnɔme si me mã.
• Ðe wò ŋutilã ɖe anyi to wò ŋgɔgbeklo kple akɔta bɔbɔ me, nàna wò akɔta nanɔ tsitrenu eye wò kpekpeme nanɔ wò ŋgɔgbefɔ dzi, vaseɖe esime wò megbeklo naɖo anyigba dzi vie.
• Tu wò ŋgɔgbefɔ ƒe afɔkpodzi be nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeƒe ŋgɔgbefɔ nanɔ gbadzaa le teƒe si wodo ɖe dzi.
• Gbugbɔ wɔe na gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ afɔwo eye nàwɔ gbugbɔgawɔ xexlẽme ma ke le akpa kemɛ.

Nõuanded sooritamiseks Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ

• Dadasɔ: Ne èle ɖiɖim ɖe anyigba la, kpɔ egbɔ be wò ŋgɔgbeklo nanɔ wò afɔkpodzi tame tẽ eye mekeke wu wò afɔbidɛwo o. Esia akpe ɖe ŋuwò nàda asɔ eye wòaxe mɔ na klo ƒe tete.
• Engage Core: Na wò core nanɔ dɔ wɔm le kamededea katã me. Esia akpe ɖe ŋuwò nàda asɔ, akpɔ wò akɔta ta, eye wòana kamededea nawɔ dɔ nyuie wu.
• Ʋuʋu si Dzi Woɖuna: Ðe wò ŋutilã ɖe anyi blewuu le mɔ si dzi nàɖu nu, vaseɖe esime wò megbeklo naka anyigba kloe. Ƒo asa na anyidzedze kabakaba akpa elabena esia ate ŋu ana nàxɔ abi.
• Nɔnɔme Nyuitɔ: Mègabɔbɔ ɖe ŋgɔ alo ana wò akɔta naƒo xlãe le kamededea me o. Na wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe. Esia akpe ɖe lãmeka siwo sɔ ŋu be woawɔ dɔ

Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ KKK

Kas algajad saavad teha Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Goblet Split Squat Front Foot Elevated kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Kamedede sia bia dadasɔ, ŋusẽdodo, kple nuwɔwɔ aduadu, eyata ate ŋu asesẽ na amesiwo nye ame yeyewo le ŋusẽdodo hehexɔxɔ me. Anyo ɣesiaɣi be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be nàkpɔ egbɔ be yele ewɔm nyuie. Vivivi la, ne wò ŋusẽ kple dadasɔ le nyonyom ɖe edzi la, àte ŋu adzi kamededea ƒe kpekpeme kple sesẽ ɖe edzi.

Millised on tavalised variatsioonid Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ?

• Dumbbell Goblet Split Squat with Rear Foot Elevated: Le esi teƒe be nàkɔ ŋgɔgbefɔa ɖe dzi la, tɔtrɔ sia bia be nàkɔ megbefɔa ɖe dzi, si ana kuxi si le wò dadasɔ kple liƒo ŋu nadzi ɖe edzi.
• Barbell Goblet Split Squat with Front Foot Elevated: Tɔtrɔ sia zãa barbell si wolé ɖe goblet ƒe nɔnɔme me, si naa kpekpeme mama vovovo eye wòdzia ​​kuxia ɖe edzi na wò tame ƒe ŋusẽ.
• Dumbbell Goblet Split Squat with Front Foot on Stability Ball: Tɔtrɔ sia bia be nàtsɔ ŋgɔgbefɔa aɖo bɔl si li ke dzi, si ana kuxia nadzi ɖe edzi na wò nu vevitɔ eye nàda asɔ.
• Dumbbell Goblet Split Squat with Front Foot Elevated and Pulse: Tɔtrɔ sia naa ʋu ƒe sisi kpena ɖe squat la ƒe gɔme, si wɔnɛ be ɣeyiɣi si wò lãmekawo nɔa teteɖeanyi te dzina ɖe edzi

Millised on head täiendavad harjutused Dumbbell Goblet Ma Squat Ŋgɔgbe Afɔ Kɔkɔ?

• Azɔlizɔzɔ ƒe Aɖuɖɔtoewo: Azɔlizɔzɔ ƒe lãkusiwo wɔa dɔ le ɖekawɔwɔ me kple Dumbbell Goblet Split Squat Front Foot Elevated to ŋkuléle ɖe lãmeka vevi mawo ke ŋu me. Gake kamedede sia ƒe ŋusẽ ƒe nɔnɔme hã ƒoa nu tso nu vevitɔ ŋu eye wònaa dɔwɔwɔ ƒe kamedede nyona ɖe edzi, si ate ŋu ana goblet split squat ƒe dɔwɔwɔ nanyo ɖe edzi.
• Glute Bridge: Togbɔ be kamedede sia tɔa ŋku glutes kple hamstrings koŋ hã la, ewɔa dɔ le lãmeka siwo le titina kple akɔta hã ŋu, si naa gɔmeɖoanyi sesẽ kple liƒo na ame ƒe akpa si le ete, si le vevie ŋutɔ na Dumbbell Goblet Split Squat Front Foot Elevated wɔwɔ nyuie.