Dumbbell Sumo Ƒe Ʋuʋudedi

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

Sissejuhatus Dumbbell Sumo Ƒe Ʋuʋudedi

Dumbbell Sumo Squat nye kamedede si woate ŋu azã le mɔ vovovowo nu si tɔa ŋku lãmeka ƒe hatsotso geɖe, siwo dometɔ aɖewoe nye glutes, quads, hamstrings, kple hip flexors, si naa ame ƒe ŋutilã ƒe akpa si le ete ƒe kamedede si me kɔ nyuie. Esɔ na ame ɖekaɖekawo le kamedede ƒe ɖoƒe ɖesiaɖe, tso gɔmedzelawo dzi va ɖo ame deŋgɔwo dzi, le eƒe sesẽme si woate ŋu atrɔ asi le le dumbbell si wozã ƒe kpekpeme nu ta. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòdoa ŋusẽ ame ƒe akpa si le anyime eye wònaa gbeɖiɖia nɔa eŋu ko o, ke enaa dadasɔ, asitɔtrɔ le nɔnɔmewo ŋu, kple ŋutilã ƒe nɔnɔme bliboa hã nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Sumo Ƒe Ʋuʋudedi

• Do wò akɔta, na wò akɔta nanɔ tsitrenu, eye nàdze wò ŋutilã ɖiɖi ɖe anyi wòazu akɔta to wò klowo bɔbɔ kple wò akɔta tutu ɖe megbe abe ɖe nèbɔbɔ nɔ zikpui dzi ene.
• Yi edzi nàɖiɖi wò ŋutilã vaseɖe esime wò ata nasɔ kple anyigba, eye nàkpɔ egbɔ be wò klowo meto wò afɔbidɛwo ŋu o.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàtu wò afɔkpodziwo be nàgatsi tre ɖe teƒe si nèdze egɔme tsoe, eye nàna dumbbells la nanɔ wò axawo dzi le ʋuʋua katã me.
• Gbugbɔ wɔ kamedede sia hena gbugbɔgagblɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be wò agbalẽvia sɔ ɣesiaɣi.

Nõuanded sooritamiseks Dumbbell Sumo Ƒe Ʋuʋudedi

• Nɔnɔme Nyui: Na wò akɔta nanɔ dzi eye wò akɔta nanɔ dzɔdzɔe le kamededea katã me. Ƒo asa na wò akɔta ƒoƒo alo abɔbɔ ɖe anyi, elabena esia ate ŋu ana nàxɔ abi. De wò nu vevi la me be wòakpe ɖe ŋuwò nàlé nɔnɔme sia me ɖe asi.
• Dumbbell ƒe Nɔnɔme: Lé dumbbell la ɖe tsitrenu kple asi eveawo, nàna wòahe ɖe ŋgɔwò. Ele be dumbbell la nate ɖe wò ŋutilã ŋu, le wò akɔta te tẽ. Ƒo asa na dumbbell la léle ɖe ŋgɔ akpa elabena ate ŋu ahe tete ɖe wò akɔta kple abɔta vɛ.
• Akɔta ƒe Goglome: Ðoe kplikpaa be yeaɖiɖi yeƒe ŋutilã ɖe anyi vaseɖe esime wò ata nasɔ kple anyigba. Ne èɖiɖi akpa (afisi wò akɔta dzena le wò klowo te) ate ŋu ana wò klowo nate ɖe dzi madzemadzee eye...

Dumbbell Sumo Ƒe Ʋuʋudedi KKK

Kas algajad saavad teha Dumbbell Sumo Ƒe Ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Sumo Squat kamededea godoo. Enye kamedede nyui aɖe na lãmeka siwo le wò ŋutilã ƒe akpa si le ete, siwo dometɔ aɖewoe nye wò akɔta, afɔ ene, kple akɔtaƒuwo, taɖodzinu. Gake ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe wu eye woƒe susu nanɔ nɔnɔme nyuitɔ ŋu be woagaxɔ abi o. Ne wole ŋusẽ kple kakaɖedzi tum ɖo la, woate ŋu adzi dumbbells ƒe kpekpeme ɖe edzi vivivi. Enyo hã be gɔmedzelawo nana hehenala alo kamedede ƒe zɔhɛ bibi aɖe nakpɔ wo dzi be wòakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Sumo Ƒe Ʋuʋudedi?

• Sumo Squat with Pulse: Tɔtrɔ sia naa ʋu ƒe sisi ƒe ʋuʋu sue aɖe kpena ɖe wò squat ƒe gɔme, si wɔnɛ be ɣeyiɣi si wò lãmekawo nɔa teteɖeanyi me dzina ɖe edzi eye wòtoa esia me naa kamededea ƒe dɔwɔwɔ dzina ɖe edzi.
• Sumo Squat with Calf Raise: Le wò sumo squat ƒe tame la, kɔ wò afɔkpodziwo tso anyigba be wò nyitsu ƒe lãmekawo nawɔ dɔ, si ana kamededea nasesẽ wu.
• Sumo Squat with Side Leg Lift: Ne èfɔ tso squat la me vɔ la, kɔ afɔ ɖeka ɖe axadzi be wòawɔ ɖeka kple wò akɔta ƒe amelélawo kple adductors, si ana kamededea ƒe viɖewo katã nadzi ɖe edzi.
• Sumo Squat Jump: Plyometric ƒe tɔtrɔ sia dzia kamededea ƒe dzitodzito ƒe sesẽ ɖe edzi. Le esi teƒe be nàfɔ le alesi wòle dzɔdzɔme nu tso ƒuƒuiƒe la, wò

Millised on head täiendavad harjutused Dumbbell Sumo Ƒe Ʋuʋudedi?

• Aklã: Aklã kpena ɖe Dumbbell Sumo Squats ŋu to ŋkuléle ɖe ŋutilã ƒe lãmeka siwo le ete ŋu gake le mɔ ɖeka nu wu, si ate ŋu akpe ɖe ame ŋu wòakpɔ dadasɔmakpɔmakpɔ gbɔ eye wòana wòali ke nyuie wu.
• Deadlifts: Deadlifts wɔa dɔ na megbe kɔsɔkɔsɔ ƒe lãmekawo, siwo dometɔ aɖewoe nye hamstrings kple glutes, siwo hã Dumbbell Sumo Squats tɔa ŋkui. Esia na wozu kamedede gã aɖe si kpena ɖe wo nɔewo ŋu esi wodoa ŋusẽ lãmeka siawo tso dzogoe bubu dzi.