Dumbbell Megbe Lunge tso Afɔɖeɖe

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

Sissejuhatus Dumbbell Megbe Lunge tso Afɔɖeɖe

Dumbbell Rear Lunge nye ŋusẽdodo hehexɔxɔ ƒe kamedede si me ŋusẽ le si tɔa ŋku ŋutilã ƒe akpa si le ete koŋ, si me akɔtaƒuwo, akɔtaƒuwo, kple afɔti eneawo hã le, evɔ wòwɔa dɔ le nu vevi hã ŋu. Enyo ŋutɔ na kamedede lɔ̃lawo le ɖoƒe ɖesiaɖe si le didim be yewoana yewoƒe ŋutilã ƒe akpa si le anyime ƒe ŋusẽ, yewoƒe liƒo, kple dadasɔ bliboa nanyo ɖe edzi. Kamedede sia ɖea vi ŋutɔ elabena menye ɖeko wòtua lãmekawo ƒe lolome kple ŋusẽ ɖo ko o, ke enaa nuwɔwɔ aduadu kple dɔwɔwɔ ƒe kamedede hã nyona ɖe edzi, si le vevie na gbesiagbedɔwo kple kamedefefewo wɔwɔ.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Megbe Lunge tso Afɔɖeɖe

• Tsɔ wò ɖusifɔ ɖe megbe, nàɖiɖi wò ŋutilã ɖe anyi wòazu ʋuʋudedi. Ele be wò ŋgɔgbeklo nabɔbɔ le dzogoe si nye dzidzenu 90 dzi eye wò megbeklo naka anyigba kloe.
• Kpɔ egbɔ be wò ŋgɔgbeklo le wò afɔkpodzi tame tẽ, eye wò klo kemɛa nafia anyigba.
• Tu wò ɖusifɔ ɖa, nàtrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋua kple wò miasi, eye nàyi afɔwo ɖɔliɖɔli dzi le ɣeyiɣi si me nèɖoe.

Nõuanded sooritamiseks Dumbbell Megbe Lunge tso Afɔɖeɖe

• Na Wò Akɔta Nanɔ Dzɔdzɔe: Vodada si bɔ enye be nàbɔbɔ ɖokuiwò alo abɔbɔ ɖe ŋgɔ akpa le kamededea me. Esia ate ŋu ana wò akɔta nate ɖe dzi madzemadzee. Na wò akɔta nanɔ dzɔdzɔe eye wò akɔta nado be nànɔ te nyuie le kamededea katã me.
• Tsɔ Wò Klowo Nasɔ Nyuie: Kpɔ egbɔ be wò ŋgɔgbeklo sɔ kple wò afɔ ne èle ʋuʋum. Ne wò klo le kekem to wò afɔbidɛwo ŋu la, ke èle nuteɖeamedzi geɖe wu hem vɛ na wò klo eye kamededea ƒe viɖe bliboa mele asiwò o.
• Mègaƒu du o: Menye duƒuƒu ŋue kamedede sia ku ɖo o, .

Dumbbell Megbe Lunge tso Afɔɖeɖe KKK

Kas algajad saavad teha Dumbbell Megbe Lunge tso Afɔɖeɖe?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Rear Lunge tso Step kamededea godoo. Gake ele be woadze egɔme kple kpekpeme siwo le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaƒo asa na abixɔxɔ. Ele vevie hã be nàɖo ŋku edzi be dadasɔ nye nu vevitɔ le kamedede sia me, eyata ate ŋu ahiã be ɣeyiɣi aɖe nanɔ gɔmedzelawo si hafi woate ŋu azu numame na ʋuʋua. Abe alesi wònɔna ɖaa ene la, wokafui be nàƒo nu kple kamedede ŋuti nunyala aɖe be wòakpɔ egbɔ be wole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Megbe Lunge tso Afɔɖeɖe?

• Dumbbell Rear Lunge with Twist: Le tɔtrɔ sia me la, ètrɔa wò akɔta yia wò ŋgɔgbefɔ ƒe axadzi ne èle ʋuʋum, eye nèwɔa wò core kple obliques.
• Dumbbell Rear Lunge with Bicep Curl: Tɔtrɔ sia lɔ bicep curl ɖe eme ne èle lunge ƒe nɔnɔme me, si tsɔa ŋutilã ƒe akpa si le etame ƒe kamedede kpena ɖe kamededea ŋu.
• Dumbbell Rear Lunge with Side Raise: Le tɔtrɔ sia me la, ètsɔa wò abɔwo wɔa axadzi kɔdzi esime nèle lunge ƒe nɔnɔme me, eye nèɖoa taɖodzinu na wò abɔta kple akɔta ƒe akpa si le etame.
• Dumbbell Rear Lunge with Front Raise: Tɔtrɔ sia ƒe akpa aɖewoe nye be nàkɔ dumbbell siwo le ŋgɔwò esime nèle lunge ƒe nɔnɔme me, awɔ dɔ le wò abɔta kple wò tame.

Millised on head täiendavad harjutused Dumbbell Megbe Lunge tso Afɔɖeɖe?

• Glute Bridge: Kamedede sia tɔa ŋku glutes kple hamstrings, siwo hã wɔa dɔ le Dumbbell Rear Lunge from Step me. Ne èdo ŋusẽ lãmeka siawo la, àte ŋu ana wò dadasɔ kple liƒo nanyo ɖe edzi le lãkusi ƒe ʋuʋu me, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Nyitsu nyinyi: Nyitsu nyinyi kpena ɖe ame ŋu wòdoa ŋusẽ afɔ ƒe lãmeka siwo le ete, siwo wozãna hena dadasɔ kple liƒo le Dumbbell Rear Lunge from Step me. Nyitsu siwo sesẽ wu ate ŋu ana wò dɔwɔwɔ nanyo ɖe edzi le lãkusi ƒe kamedede me eye wòakpe ɖe ŋuwò nàxe mɔ ɖe tete alo tete si ate ŋu ado mo ɖa nu.